10 Ways to Burn 100 Calories or More!

Whether you’re going on a trip soon or looking to get in summer ready shape, you’re probably looking to shed that extra 10 pounds you gained over the winter months! Here are 10 time sensitive ways that you can burn 100 plus calories at home or at the gym:

Jogging in couple

  1. Running: Running at a moderate to intense pace for only 9 minutes will burn on average 100 calories or more depending on your incline, speed, and individual characteristics such as weight.
  2. Biking: Biking is highly underrated when it comes to cardio effectiveness. When on a stationary bike, hit the RPMs (Revolutions Per Minute) button and focus on using that as a measure rather than simply hitting “Quick Start.” Biking at 100 rpms for 10 minutes will help you burn 100 calories easily and strengthen and tone your legs.
  3. Burpees & Stairs: Want something a little different? Take yourself off a machine and burn your legs, core and arms fast! Depending on your limitations and fitness level, start with 10 burpees  followed by 20 sets of stairs for 10 minutes. 
  4. Jump Rope: Whether you have a rope to use or not, jump rope is a great cardio blast! If you don’t happen to have one, swing your arms as you would with a jump rope and hop side to side holding yourself to a consistent pace for 10 minutes.
  5. Sprints: 2 minutes of jogging followed by 2 minutes of sprinting for 10 minutes can burn over 100 calories in just 10 minutes. Try this method on either a treadmill, track, or outside. Challenging your body with cardio intervals can help improve your cardiovascular system among other health benefits.
  6. Stairmaster: You know that huge machine that looks like you’d fall straight on your face if you stepped on it? YES that one, jump on and give it a try! Depending on your level of steps you set, using one of these can burn up to 100 calories in only 6 minutes!
  7. Yoga: This ones for all you Yogi Bears…I’m not the best at this one, but doing yoga for only 20 minutes can burn up to 100 calories. Who would have thought yoga could be such a good cardio work out?
  8. Kickboxing: You don’t have to be an expert to do kickboxing. If you’re someone who likes more sport related activities when exercising, kickboxing is a powerful whole body work out that can give you just that! Try performing either punches or punches and kicks for 10 minutes and you’ll know what I’m talking about.
  9. Walking: Feeling a little sluggish? Or maybe you’re not a runner. Brisk walking to power walking can burn up to 100 calories in just 20 minutes.
  10. Swimming: 12 minutes of swimming gives you a pain free cardio work out that targets your whole body.

*Remember this is only an approximate guide: the exact number of calories you will burn depends on age, sex, your base metabolic rate, and your intensity.


Hope this helps you achieve your goals whatever they may be!

Happy Tuesday:)


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