What exercises burn at least 100 calories?

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There are many exercises that burn 100 calories or more depending on the intensity and duration of the exercise. Most cardiorespiratory exercise (e.g. cycling, jogging, and swimming) will burn at least 100 calories. Strength training exercise, especially when performed as a circuit, will also burn 100 calories or more. Even a round of golf and mowing the lawn can burn an excess of 100 calories.

Get started burning 100 calories every day to get fit and help with weight maintenance. Here are some ways to burn at least 100 calories.

In 5 minutes:
  • Chop wood continuously
  • Ride your stationary bike at a 20 mph pace
In 10 minutes:
  • Jump rope continuously
  • Play a quick game of racquetball
  • Swim laps without stopping
  • Play a short tennis game
  • Ski down that black diamond run
  • Shovel snow
In 15 minutes:
  • Tread water
  • Lift weights continuously
  • Enjoy a short aerobics class
  • Walk uphill
  • Paint a small room - or part of a big one!
  • Clean a gutter
In 20 minutes:
  • Rake leaves
  • Wash and wax the station wagon or SUV
  • Walk briskly through the mall
  • Take a leisurely bike ride
  • Adopt a highway - and volunteer to pick up trash
In 30 minutes:
  • Play the piano
  • Slow dance continuously
  • Play 10 games of pool, averaging three minutes per game
  • Put up holiday lights outside the house
  • Crew a sailboat
  • Push your child in a stroller
  • Take the dog for a walk

Continue Learning about Types Of Exercise Programs

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.