14 Easy Ways to Burn 100 Calories

Three young women riding bicycles on beach, smiling
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No matter how you look at it, weight loss comes down to one simple equation: Eat fewer calories than your body burns and you’ll lose weight. Experts agree, however, that both diet and exercise are needed for sustained weight loss. That said, if beach weather has you in a frenzy to slim down, here are 14 easy ways to burn 100 calories. Some are fun ways to workout, while others are things you might typically do anyway. Surprise—you’re also burning calories!

Calorie burn for each activity is based on a 155 pound person.

Source: Harvard Health Publications

woman preparing a meal
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Make a Home-Cooked Meal

Even things that may seem ordinary, such as grocery shopping, standing in the checkout line and cooking, burn calories. Need an extra incentive to make that recipe you’ve been meaning to try? Here it is!

Time needed to burn 100 calories:

  • Food shopping with a cart: 23 minutes
  • Cooking: 32 minutes
Group of Multi Ethnic Corporate People having a Business Meeting
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Burn While You Work

Even if you have a desk job where you’re working at a computer or sitting in a lot of meetings, you’re expending energy. Naturally, some jobs require more physical effort than others do.

Time needed to burn 100 calories:

  • Working on computer: 59 minutes
  • Construction work: 15 minutes
woman gardening
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Enjoy Your Garden

Digging, planting, weeding—all of that work counts, too! Besides watching your flowers or veggies grow, you’ll get a sense of accomplishment when you sit down to eat tomatoes fresh from your garden. Who knew you’d melt that many calories when you play in the dirt?

Time needed to burn 100 calories: 18 minutes

man and woman walking on golf course
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Go Green

If you think golfing doesn't burn calories, think again. But the difference comes from how you navigate the course. Not surprisingly, carrying your clubs burns more calories than driving a golf cart. Start walking!

Time needed to burn 100 calories:

  • Golf, driving cart: 23 minutes
  • Golf, carrying clubs: 15 minutes
two couples in bowling alley cheering and smiling
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Bowl and Burn

Imagine this: It’s raining and everyone’s glued to their laptop/tablet/phone. Sound familiar? Here’s a fun family way to take a break from technology and add activity to an otherwise dreary day: Pile everyone into the car and hit the lanes!

Time needed to burn 100 calories:

  • 27 minutes
Couple Dancing
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Dance Away the Calories

Another this-doesn’t-really-feel-like exercise option? Grab a partner and dance calories away. If you’re not sure how to busta move, find a local studio where you can finesse your steps (at many, you don’t even need a partner). Choose a style where you’re moving more and—presto—up the calorie burn just like that.

Time needed to burn 100 calories:

  • Slow dancing, waltz, foxtrot: 27 minutes
  • Disco, ballroom, square: 15 minutes
  • Fast dancing: 14 minutes
Underwater shot of professional female athlete swimming in pool
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Take a Plunge

You may not work up a sweat, but swimming can burn some major calories. It’s a great choice for people who have injuries that prevent them from doing higher impact exercises. If you’re not a swimmer, consider trying water aerobics. Classes are a super fun way to wash away calories and tone your muscles at the same time.

Time needed to burn 100 calories:

  • Swimming (general): 14 minutes
  • Swimming laps vigorously: 8 minutes
  • Water aerobics: 20 minutes
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Channel Your Inner Yogi

Sure—the peacefulness of yoga is relaxing. But you’re getting a slow and steady calorie burn, too.  Most classes run from 60 to 90 minutes, keeping you stretching, bending and burning even more calories.

Time needed to burn 100 calories:

mature adults in an aerobic class
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Burn Faster with Aerobics

Aerobics not only get the blood flowing and the heart pumping, you’ll move so much you won’t notice the time pass by. Find a class you like, grab a friend and prepare to sweat!

Time needed to burn 100 calories:

  • Low-impact aerobics: 15 minutes
  • High-impact aerobics: 12 minutes


woman biking in park
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Go for a Spin

Whether you’re cycling through your neighborhood or pedaling on a stationary bike, cycling is a low-impact aerobic activity that’s easy on the joints. It can be a good option for those with knee injuries, too.

Time needed to burn 100 calories:

  • Biking outside 12-13.9 mph: 10 minutes
  • Biking outside 14-15.9 mph: 8 minutes
  • Stationary bike (moderate): 12 minutes
  • Stationary bike (vigorous): 8 minutes


Woman walking cross country and trail in spring forest
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Take a Stroll

Walking is easy and requires no fancy equipment. But to get the cardio benefit, it takes more than strolling and window-shopping at the mall. You’ll need to walk at a moderate pace or even try intervals. The Centers for Disease Control and Prevention (CDC) says you’ll know you’re walking at a moderate pace if you can still carry on a conversation, despite your breathing and heart rate being noticeably different.

Time needed to burn 100 calories:

  • Moderate speed, 3.5 mph  (17 min./mile): 20 minutes
Jogging together
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Go for a Short Run

To really melt some calories, pick up the pace and turn that walk into a run. According to the CDC, your run is at a vigorous pace if you’re breathing too hard and fast to have a conversation.

Time needed to burn 100 calories:

  • 5 mph (12 min./ mile): 10 minutes
  • 6.7 mph (9 min./mile): 8 minutes


playing tennis
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Play a Friendly Match

If your local park or gym has tennis courts, this is one sport that can torch mega calories in a flash. Tennis not only boosts stamina, it improves your speed, agility and eye hand coordination. Who’s up for a little friendly competition?

Time needed to burn 100 calories:

  • 12 minutes
mature men playing basketball
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Have a Ball

Speaking of competition, get a couple of teams together and hit the local basketball court. Or the next time you’re lounging at the beach get a game of beach volleyball going for a quick calorie burn.

Time needed to burn 100 calories:

  • Basketball: 10 minutes
  • Volleyball: 27 minutes
  • Beach Volleyball: 10 minutes

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