6 Quick and Easy Ways to Burn 100 Calories
Unable to make it to the gym as often as you'd like? You're not alone. In 2011, less than 21 percent of American adults met the Physical Activity Guidelines for both aerobic and muscle-strengthening exercise.
Work, running errands, and spending time with friends and loved ones all usually tend to take priority in most people's lives.
With that in mind, here are my top six ways to easily torch 100 calories. Try to incorporate a couple of these throughout your day, and you will be on your way to a healthier and more fit you!
1. Go for the Mile
On average, it takes one mile of walking or running to burn 100 calories. So, the faster you can complete a mile, the faster you burn those 100 calories. If you jog or run, it will take anywhere from 6-12 minutes to burn 100 calories, depending on your pace. If you walk, it will take you 13-20 minutes to burn those same 100 calories.
2. Don't Sit — Balance!
Many of us spend most of our hours hunkered down in a chair at a desk behind a computer screen. So, even one simple change could have significant results. Simply swap your office chair with an exercise stability ball (like the bosu ball). This swap helps you burn an extra 4 calories per hour (32 calories in an eight-hour day and 160 more calories in a five-day work week). Try this five-minute workout to burn 100 calories and rev up your metabolism for the rest of the day — making it an exponential burn factor!
3. Drink Lots of Water
Thirst can be very deceiving. Many times when you think you are hungry, you are actually just thirsty. So drink up to reduce snacking, which can easily add up to over 100 calories per snack session (12 to 14 almonds are 100 calories.) Plus, you'll be well hydrated which is good for your overall heath. Bonus: research shows that drinking cold water could raise your resting metabolism to approximately burn an additional 50 calories per day.
4. Housework Calorie Burn Factor
Doing housework and running errands can give you quite a workout. According to Harvard Medical School, a 155-pound person could easily burn more than a 100 calories by doing one of these activities for 30 minutes:
• Food shopping – 130 calories in 30 minutes
• Heavy cleaning - 167 calories in 30 minutes
• Moving furniture - 223 calories in 30 minutes
• Playing with kids - 149 calories in 30 minutes
5. Jump Rope Workout
Stash a jump rope in your car, your purse or in your desk at work. When you have some time to kill, start jumping. A 140-pound person burns around 100 calories in just 10 minutes of jumping rope. Here is a great jump rope workout to try: Jump Your Way to a Hot Body Workout.
6. Dance Like No One's Watching
Regretting that you opted for that caramel frappuccino rather than a black coffee? Turn on your stereo or iPod, and blast a song that gets you going, and you can dance off the extra calories in a 20-minute dance session. Have small kids? Dance with them in your arms and those calories will disappear even faster, not to mention tone and tighten those arms!
I hope this inspires you to get moving, get active, and feeling your best!
Amanda Russell is a top-rated fitness and lifestyle writer, professional keynote speaker, Olympic-trained athlete, model, spokeswoman, founder of FitStrongandSexy.com and one of the industry's leading experts in fitness, wellness and change. Amanda has her own professional online workout channel and talk show. She can be found writing about life, fitness, wellness and change on her website: www.amanda-russell.com. To watch Amanda’s show, visit AmandaRussell.TV. She was recently named as one of Google's "Next Top Fitness Trainer's in 2012."