15 Extremely Easy Ways to Burn 100 Calories

While weight loss is a bit more complex than calories in calories out, working out can increase your chances of being in a calorie deficit and losing weight.

woman running down stairs
Burning calories can be easy, quick, and effective – source

But working out is usually, well, work, and not everyone has extra hours in the day to go to the gym.

Learn how to burn a quick and easy 100 calories today!

What are Calories

Calories are a unit of measurement that by definition is the quantity of heat required to raise water temperature by 1 degree Celsius.

In terms of our nutrition consumption, this unit of measurement is used to indicate energy in a particular food item.

Too few calories and were subjected to nutrient deficits, psychological stress, headaches, body aches, and lethargy. Too many calories and we may put ourselves at risk for obesity, heart disease, high blood pressure, diabetes, and insulin resistance.

While we should balance our nutrition well, exercise is always a healthy option to create a calorie deficit, as working out has great effects on overall wellbeing.

15 Easy Ways to Burn 100 Calories

Here are the easiest ways to get moving and burn at least 100 calories quickly!

Note that everybody is different and some individuals may burn more or less than 100 calories. Also, note that studies have indicated smartwatches that track calories tend to overestimate actual calories burned. AKA, that fit bit you have on might be lying to you, but it’s still nice to have.

1. High Intensity Dance 

Required time: 15 minutes

Dancing, especially vigorously, is one of the easiest ways to burn calories quickly! In just 15 minutes you can burn 100 calories, about 3 to 4 songs!

This is almost like a HIIT workout, where you move quickly in short intervals to raise and lower your heart rate.

It’s so fun too. You don’t even notice you’re working out.

2. Running Up Stair

Required time: 8 minutes

Running up the stairs can burn calories very quickly, as the uphill motion works out more of your muscles. The incline makes this workout more intense too.

It can help increase elegance and joint strength too while improving heart health greatly!

3. Walking

Required time: 25 minutes 

You don’t need to force yourself to run, however, to burn 100 calories. Depending on pace, you can shorten the time to 18 minutes too!

Walking in and of itself is a great exercise that raises cardiovascular health, increases mental wellbeing, and provides

4. Yoga 

Required time: 25 minutes 

Yoga can help boost mental health while increasing balance, muscle strength, and flexibility.

Try some yoga, especially first thing in the morning to burn calories and increase health. Plus, yoga can improve joint health, decrease stress, and even help you sleep better at night!

5. Swimming Leisurely

Required time: 15 minutes

Swimming is a total body workout, as you need your arms, legs, and core to keep you afloat.

By increasing intensity, you can burn 109 calories in just 7 minutes too! Swimming improves endurance, and stamina, and is an amazing way to increase cardiovascular health. 

6. Riding a Bike

Required time: 12 minutes 

Riding a bike is a low-impact exercise that burns calories quickly! This workout can also improve leg strength and overall endurance.

7. Lifting Weights

Required time: 20 minutes 

Lifting Weights increases the energy required by the body to repair and maintain muscles.

Just 20 minutes of weight lifting can burn 100 calories, though this depends on repetitions, amount of weight, and speed of reps.

No weights? No problem!! Try a calisthenics workout to learn how to use your body weight to drive muscle gains.

8. Jump Rope

Required time: 12 minutes 

All you need is a rope to burn 100 calories easily and quickly. Powering through the movement and increasing speed can help you cut the time down to 7 minutes too!

Plus, you don’t need to do it all at once. A jump rope is very portable, so keep it close in case you ever have the time and space to jump around for a bit!

9. Row Machine

Required time: 15 minutes 

The row Machine workouts the back, arms, core, and legs, making it an intense total body workout. Because of this, it requires very little time to burn 100 calories!

No rowing machine? Search locally to check if rivers or lakes have kayak rentals!

10. Elliptical 

Required time: 10 minutes 

An elliptical is an exercise machine that can quickly and efficiently burn 100 calories. Moving your arms and legs in that running motion works your entire body increasing endurance and cardiovascular health.

And if you don’t have an elliptical handy, know that 10 minutes of jogging can also give you similar results!

Everyday Activities that Burn 100 Calories

Here are the ones you don’t even notice burn calories!

11. Gardening

Required time: 22 minutes 

Unexpectedly, just about 20 minutes of gardening can burn 10 calories! So start digging, watering, weeding, and planting, knowing that you are sneaking in a workout while you do so!

Being out in nature also has amazing health benefits mentally and physically.

12. Cleaning

Required time: 30 minutes 

Cleaning is a low-impact activity that we all have to power through, but did you know it can help you burn calories quickly?

Sweeping, for example, can burn 100 calories in just 20 minutes! Other forms of cleaning like doing the dishes, wiping the windows, dusting, etc., all count as a full body workout that builds strength and stamina.

13. Cooking 

Required time: 35 minutes 

Wild right? But cooking. Moving around, going to the fridge, pantry, chopping, cutting, stirring, and plating all burn calories and it adds up.

In less than half an hour you’ve created a meal that will fuel your body and you will have burned those 100 calories!

14. Carrying Groceries

Required time: 20 minutes 

Carrying groceries is an activity we don’t think of as exercise, but it can indeed build strength in the shoulders, arms, and back

Furthermore, if you want to do some weightlifting, but don’t have weights just use some of your groceries! Grab some cans, get the rice bag, etc. Use what you have on hand to make a quick workout.

15. Standing

Required time: Depends 

Yup, you heard it here first, the simplest thing you can do to burn extra calories is stand! Plus you can do this anywhere. Get a standing desk, watch TV standing, or do some standing stretches every so often!

Standing more will even help posture and decrease lower back pain.

You burn 10 extra calories for every ten minutes you stand rather than sit, so start standing! It’ll add up throughout the day.

Quick Tips

Any calories burned to add up, so make sure to sprinkle in more movement throughout your day!

Have a good post-workout routine to help with muscle soreness too and make sure you eat well-balanced protein-packed meals!

Make sure you stay hydrated throughout the day and check out this list of nutrient-dense low calories foods to add even more of a calorie deficit today!

Work out when you have time, and remember that it doesn’t have to be a grueling 2-hour activity!

The Takeaway 

Burning 100 calories can be very simple and easy!

Fitness is a journey more than a destination. Goals can be simple, easy, and highly effective.

Remember, health starts from within! Fuel your mind and body right to increase wellness and improve wellbeing, one step at a time.

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