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Home arrow Fitness arrow Training arrow 10 Simple Ways How to Burn 100 Calories

10 Simple Ways How to Burn 100 Calories

Written by Isabel Mayfield
Fact checked by Rosmy Barrios, MD
Last update: September 30, 2022
5 min read 1477 Views 0 Comments
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If you’re looking to lose weight, you probably want to know how to burn more calories. We’ve taken a look at all of the ways that you can easily burn an extra 100 calories a day to help you lose weight quicker. Take a look at our guide now to find out more.

how to burn 100 calories

A calorie deficit is the most straightforward way to lose weight. It requires you to burn more calories than you consume each day and can be achieved by knowing how many calories you burn each day.

Using your basal metabolic rate, you can work out how many extra calories you need to burn to be at a calorie deficit and lose weight. As a guide, it is recommended that you burn approximately 500 extra calories each day to lose 1lb of body weight each week.

To burn calories, it would be useful to understand the best exercises to make this possible. In this article, we’re going to be taking a look at the different ways you can burn 100 calories. Keep reading now to learn more.

How Many Steps to Burn 100 Calories?

On average, it takes around 2,250–2,650 steps to burn off 100 calories. This figure requires you to walk at a moderate pace and may differ depending upon your body composition, height, overall body weight, and activity level.

For those between 5’6″–5’11”, it could take 2,000–4,000 steps to burn 100 calories, depending on their weight. This depicts the huge variation in the number of steps it takes to burn 100 calories for those of different heights and weights.

Walking every day has many health benefits, including helping you lose weight, increasing your calories burned each day, improving your mental health, strengthening bones and muscles, and improving immunity.

10 Workouts to Burn 100 Calories

As well as walking, there are lots of other exercises that can help you burn calories throughout the day. These include both low-intensity and high-intensity exercise workouts.

While higher intensity workouts can help you burn calories more quickly, lower intensity workouts tend to be more social and may help you decrease stress and feel more relaxed afterward.

Take a look below to find 10 exercises that can help you burn extra calories.

#1 Swimming

Swimming at a leisurely pace for just 13 minutes or swimming at a vigorous pace for a solid 7 minutes can help you burn 100 calories. It is also an excellent method of building muscle mass and makes for an effective exercise session.

If you like being in the water but don’t fancy something as demanding as swimming, you could try a water aerobics class. It is estimated that you burn around 300 calories in a 1-hour water aerobics class.

#2 Zumba class

Did you know that this healthy aerobic dance exercise program can increase your total calorie burn quickly? Indeed, just 9 minutes of this casual dancing burns 100 calories, which means a full class is a fantastic way to reduce overall body fat.

If you don’t fancy a Zumba class, then dancing in your own home to your favorite music is also a good way of burning calories and boosting your mood too!

#3 Running or jogging

Jogging for just 10 minutes, or sprinting for 5 minutes, burns 100 calories each. This means if you were to jog for 30 minutes, you’d already have burned through 300 calories. Whether you jog or run, you’ll be burning calories!

Running on a treadmill will burn calories in the same way as running outdoors, so you can still continue burning calories, even if you prefer the gym.

#4 Cycling

Cycling is an excellent exercise option and can be used as a healthier commuting method or a way to spend time with friends while getting your heart pumping. Cycling burns calories really easily, with just 13 minutes of light cycling or 7.5 minutes of vigorous cycling, both burning 100 calories.

#5 Strength training or weightlifting

Lifting weights is an effective way to increase the calories burned daily. Though many people will turn to cardio for losing weight, weightlifting for 25 minutes can help you burn calories and increase muscle mass.

#6 Yoga

A fantastic low-intensity workout, yoga can help you decrease stress and burn significant calories. Indeed, just 30 minutes of this healthy movement can boost your weight loss and help you burn off 100 calories.

#7 Climbing the stairs

Whether on the stair climber at the gym or climbing stairs somewhere else, climbing the stairs for just 10 minutes can help you burn 100 calories as well as tone your leg muscles and your lower body.

Stair climbing probably doesn’t seem like a real workout, but it is actually a moderate-intensity to high-intensity workout that increases your overall energy expenditure for the day.

#8 Jump rope

Skipping rope will increase your calories burned, build stamina, and it’s a great way to have fun! Harking back to our childhoods, rope jumping is on-trend again and is a great way to promote healthy movement. Jumping for only 7 minutes can help you power through 100 calories.

#9 Resistance training

Another kind of strength workout, resistance training, like rowing, is another method of weight loss that helps you burn more calories and tone your body at the same time. Around 30–40 minutes of resistance training will help you burn 100 calories.

#10 Gardening

Did you know that gardening burns about 300 calories per 30–40 minutes? If you want fresh air and a pretty garden, why not try growing a border or planting healthy vegetables and burning more calories this way?

Bonus: Other household jobs

Along with the time you spend digging in the garden, there are many other normal chores that double as ways to burn 100 calories. Indeed, even housecleaning can help you burn calories!

The trick to burning more calories is getting more active, and you can do that in ways that help you get on top of housework too!

A Word From a Coach

When it comes to ways to burn 100 extra calories, there are a ton of options. Everything from running, cycling, and swimming to lower-body strength workouts and yoga can help you burn more calories each day.

Getting more active is essential to creating a caloric deficit. While the body naturally burns through calories each day as it undergoes biological processes like breathing, pumping blood around the body, and digesting food, you can ensure it burns off additional calories by exercising more.

Whether you begin running each day, cycling to work, or joining a pilates class – the more movement you do, the more calories you will burn.

The other way is to create a caloric deficit and ensure you eat fewer calories than you burn each day. To work out how many calories your body burns every day, you can use a basal metabolic rate calculator and then eat fewer calories than you burn.

While exercise can help you with weight loss, it is also an excellent way of boosting your overall health. It is recommended that adults engage in at least 150 minutes of moderate activity every week.

Health benefits of regular activity include a reduced risk of many chronic diseases, including cardiovascular illnesses like heart disease, better sleep, improved mental health, and higher quality sleep.

Exercises can include everything from rowing and cycling to dancing around your kitchen counter to taking the dog for a daily walk. You can keep track of the exercise you do with a fitness watch or on an app to ensure you are meeting your calorie goal each day too.


Is burning 100 calories a day good?

Burning 100 calories a day is an excellent way to boost weight loss. Your body naturally burns calories every day, but you can increase the amount it burns by exercising more. To lose 1 pound a week, it is recommended that you burn 500 extra calories a day.

Can you burn 100 calories in 5min?

Some high-intensity exercises allow you to burn 100 extra calories in 5 minutes. Sprinting allows you to burn 100 extra calories in 5 minutes, while jogging for 10 minutes will burn the same amount. Other ways to burn through 100 calories quickly include swimming, cycling, and jump rope.

What is the quickest way to burn 100 calories?

The quickest way to burn off 100 calories is to sprint for 5 minutes straight. You could also try swimming vigorously or jumping rope for 7 minutes or swimming for 7.5 minutes. Lower intensity exercises, like yoga, help burn off calories, though it takes longer.


Burning 100 extra calories can help create a larger caloric deficit and boost your overall weight loss. Everything from sprinting and cycling to cleaning the house and gardening can help you to burn off 100 calories.

A caloric deficit is the most straightforward method of weight loss and can be done by consuming fewer calories than you burn and burning more calories through exercise. In this article, we’ve listed a number of different ways that you can burn off 100 calories, including both low-intensity and high-intensity methods.

Written by Isabel Mayfield
Isabel Mayfield is a certified yoga instructor with over 10 years of experience in the fitness industry. She is passionate about self-improvement and loves to help people improve their sense of self-worth through education and support in meeting their fitness goals.
The article was fact checked by Rosmy Barrios, MD
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Written by Isabel Mayfield
Fact checked by Rosmy Barrios, MD
Last update: September 30, 2022
5 min read 1477 Views 0 Comments

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