5 Ways to Torch 100 Calories

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5 Ways to Torch 100 Calories

Written by Melinda Hershey, Health Educator

Little bursts of activity can really add up throughout the day, helping to rev your metabolism and turn your body into a fat-burning machine. Here are some small, fun ways you can work more movement into your life to incinerate 100 calories at a time.

*Estimated calorie burn is for a 150-pound woman. Individuals who weigh more will burn more calories for the same activity.

Just Dance!

Exercise doesn't have to be a chore! Blast a mini-playlist of 4 of your favorite up-tempo tunes and get down. The harder you boogie, the more calories you'll burn, but 10-15 minutes of steady grooving on your living room dance floor will slash an average of 100 calories.

Shop 'Til You Drop

Now here's a convincing argument for the next time you think about taking an impromptu trip to the mall! Mall-walking and shopping will get rid of 100 calories in 40 minutes. Now that's a great deal!

Get Your Garden On

Beautify your home and incinerate calories at the same time! Just over 20 minutes of light to moderate gardening will erase 100 calories. Here's to pretty flowers and a trimmer middle!

Help a Friend Move

The next time a friend asks you to help them move into a new place, don't make excuses as to why you can't. It's the perfect opportunity to burn off some energy--plus, it's what good friends do! Moving involves a lot of lifting and hauling, which will eliminate 100 calories in just under 20 minutes.

Try an Interval Routine

Intervals are an efficient way to burn maximum calories in minimum time. The bursts of activity are intense, but short, which makes them fly by!

Try this quick routine:

  • Jumping jacks: 20 seconds
  • Rest: 10 seconds
  • High knees: 20 seconds
  • Rest: 10 seconds
  • Jump rope (or pretend jumping rope): 20 seconds
  • Rest: 10 seconds

    Repeat 9 times to kiss 100 calories goodbye!

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  • Member Comments on this Slideshow

    (scroll to end to leave a comment)


    5/2/2016 11:47:02 PM

    CWHITNEY101's SparkPage
    I need to remeber these sorry bust workouts for break and lunch


    12/28/2015 2:03:15 PM

    I will be doing this beginning today -- Sparktastic Idea :-)


    12/28/2015 5:36:57 AM

    OOOMAC's SparkPage
    I'm going to do the 10 min in my office (closing the door of course!).


    8/17/2014 8:13:30 PM

    FOUNDER3's SparkPage
    Great ideas!


    8/17/2014 12:12:26 PM

    These are great. Will be doing those that I am able to do. Those exercises are all easy, and quick. The way I like them to be. One problem. I spend my time shopping in a wheelchair, and use a walker the rest of the time. Those exercises require actions that I can not physically do. No jumping jacks for me. Do you have any exercises for limited mobility?


    8/17/2014 9:55:03 AM

    I like to exercise but only "torch" up to 98 calories, why is it always 100 or something even like that? It doesn't make that much difference and no way to prove it at home. Do what you can, as often as you can, but don't exercise for exactly 100 calories and then eat a 100 calorie treat, lol.


    8/17/2014 6:26:51 AM

    LEANMEAN2's SparkPage
    Good suggestions.


    6/26/2014 9:12:32 AM

    My Home Owners' Association will love the tip about gardening. You can never be too thin and have too much curb appeal!


    3/12/2014 12:14:33 AM

    COLUMBINE2's SparkPage
    I'm hoping to return to my old strategy of going outside to walk every time I think of eating. Just need the OK from the dr. on Thursday. Keeping my fingers crossed.


    7/10/2013 1:11:37 PM

    GEORGIOUSONE's SparkPage
    Awesome. I love the tips from Sparkpeople!! It has totally changed my lifestyle.


    4/13/2013 3:47:31 AM

    CJBAGGINS's SparkPage
    MIMAS3 - I tried to visit your sparkpage to give you some suggestions, but you must not have made a page yet.

    Here are some ideas for you:



    Hope those give you some ideas!


    4/12/2013 9:08:45 PM

    I'm wheelchair bound any suggestions?


    4/11/2013 10:49:00 PM



    4/11/2013 11:15:56 AM

    Wow you can do this all day at work when waiting for a print out or making copies!


    4/11/2013 10:40:49 AM

    SPARKBJOK's SparkPage
    Great. Thanks!

    Comment Pages (4 total)

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