How to Burn 250 Calories Without Any Weights

Playing with your kids can help you to burn calories.

While weight lifting is an effective form of exercise for building strength, burning calories and improving your health, there are numerous other ways to be active and burn 250 calories. Most forms of cardiovascular exercise will improve the power in your muscles while you are burning calories and improving your heart health. Additionally, activities that you engage in on a regular basis, like playing with your children, can easily burn 250 calories.


Step 1

Female jogger on beach
Image Credit: Dirima/iStock/Getty Images

Run to burn 250 calories. Running six miles per hour can burn 270 calories in just 20 minutes. Slow your run down to five miles per hour and you can burn at least 250 calories in about 30 minutes, depending on your age and weight.

Video of the Day

Step 2

Woman performing butterfly stroke in pool
Image Credit: YanLev/iStock/Getty Images

Swim for 25 minutes to burn just more than 250 calories. Swimming strokes like freestyle, butterfly, breaststroke and backstroke will work almost every muscle in your body, allowing you to increase your strength and endurance while hitting your 250-calorie mark.


Step 3

Mountain biker on a difficult course
Image Credit: michele piacquadio/iStock/Getty Images

Enjoy a warm spring or summer day by going for a mountain bike ride, which can also burn 250 calories in just more than 25 minutes. Mountain biking also requires balance and agility and will therefore help to improve the condition of your core while building muscle in your glutes, quadriceps, hamstrings and calves.


Step 4

Girl playing hopscotch
Image Credit: Jupiterimages/liquidlibrary/Getty Images

Play with your kids for 45 to 60 minutes to help you to burn 250 calories, depending on your exertion rate. Games such as tag, hopscotch or playing on the jungle gym and swings in the park can show your children that physical activity can be fun and that it is easy to fit into your day.


Step 5

Man mowing lawn
Image Credit: Purestock/Purestock/Getty Images

Work in your yard and engage in activities such as gardening and mowing the lawn to easily burn 250 calories in about 40 minutes. Enjoying the fresh air and growing your own flowers or vegetables are also benefits that accompany yard work, and you'll get in shape by doing something that you love.

Things You'll Need

  • Running shoes

  • Swimming pool

  • Mountain bike

  • Lawn mower


Choose two or three different activities throughout the week to reduce your risk of overuse injuries.


Check with your doctor prior to engaging in strenuous activities, especially if you are suffering from a current health problem.

Video of the Day