7 everyday ways to burn 100 calories

To lose weight and stay in shape, it is important to burn more calories than you consume. Calories seem to be linked only to weight gain and obesity, but they are vital for health. They only pose a health risk when people consume more than the recommended amount. Hence, cutting down your calories is the most effective and safest way to lose those extra fats. Let’s learn 7 everyday ways to burn 100 calories.

In nutrition terms, calorie is the energy we get from food and utilize it for the physical activities. Calories are essential for human health. The key is consuming the right amount. An average man needs 2500 calories to maintain. In average women, it comes around 2000 calories. However, everyone requires different amounts of energy each day, depending on age, sex, weight, and activity levels.


We have found that moderate-intensity activity improves insulin sensitivity more than vigorous-intensity activity in both obese and overweight individuals and in those with pre-diabetes,” says Dr. Robert McGarrah, a cardiologist and medical instructor at Duke University School of Medicine.

Vigorous exercise, brisk walking, gym workouts, Aerobics, Yoga, etc are very much helpful in reducing body fats. The time duration for exercise depends on your stamina. At least 30 to 60 minute is approximate. Also, rowing, indoor cycling, Jumping rope can burn 100 calories per 15 mins.


While age, weight, and gender play a role, on average it’s possible to burn anywhere from 100-300 calories per hour doing housework, all depending on the type of activity and vigor with which you do it. (Source: Sharecare)

Use the following estimates, based on a body weight of 150 lbs, to help you determine how many calories you might burn doing about an hour of typical daily housework/ cleaning:

  • Sweeping x 10 minutes = 37 calories
  • Vacuuming x 10 minutes = 37 calories
  • Ironing x 20 minutes = 50 calories
  • Mopping x 20 minutes = 42 calories
  • Making beds x 10 minutes = 23 calories
  • Washing dishes x 10 minutes = 26 calories


Apart from increasing cardiovascular fitness, cycling helps to decrease body fat levels as well. Around 400 to 1000 calories in an hour could be possible to burn with the help of cycling. It depends on intensity and rider weight. Average 20 to 30 minutes proper cycling could burn 100 calories. Bicycling at more than 20 mph burns the most calories per hour.

Must Read: Obesity increases the risk of Diabetes.


Gardening can provide much more than adding beauty to your yard. It is a great form of exercise. Besides obvious weight loss, benefits gardening has been proven to reduce stress, lower blood pressure, lower cholesterol, and decrease depression.

Did you know you could burn 100 calories by giving gardening a go for just 22 minutes? Yes, it’s true.


Swimming can be a great workout to burn calories and lose weight. For every kilogram of your body weight, swimming burns between 0.1 and 0.14 Cal per minute. Swimming could burn 100 calories in less than 20 minutes of the swim.

Swimming could be a great full body exercise. When compared with brisk walking or running, swimming does not need more time to burn equivalent time of vigor.


Kicking up the intensity of your dance steps can help expend more energy, which has a direct impact on the number of calories burned. This form of a workout uses a wide variety of motions to engage multiple muscle groups in a dynamic way that uses a significant amount of calories. The exact number burned depends largely on what style you’re doing.

All dancing forms are counted as a workout. Approximate 30 minutes dancing of any form could burn 100 calories. Some forms of dancing can require a great deal of strength and agility. Hence sometimes, weight, muscle mass, gender, and intensity or effort put forth and the dance form may fluctuate the results.


Intensity refers to the rate at which the activity is being performed or the magnitude of the effort required to perform an activity or exercise. Playing Badminton, Tennis, Boxing, Football, Hockey and other high-intensity sports for average 20 to 25 minutes can burn 100 calories.

Overall, the intensity of different forms of physical activity varies between people. The intensity of physical activity depends on an individual’s previous exercise experience and their relative level of fitness.

World Health Organisation bifurcated above-mentioned activities in moderate and vigorous in the below chart. They are just provided as a guide only and will vary between individuals.

Moderate-Intensity  Vigorous-Intensity
Brisk walking Gymming or heavy exercise
Dancing Running
Gardening Walking/Climbing briskly up a hill
Housework and Domestic Chores Fast cycling
Traditional Hunting Aerobics
Involvement in child sports Fast Swimming
Walking domestic animals Football, Badminton, Volleyball, hockey
Roofing, Thatching, Painting Heavy shoveling or digging ditches
Carrying/moving moderate loads <20 kg Carrying/moving moderate loads >20 kg

Of course, several factors which influence the calories out are

  • The make-up of the calories you consume affects the frequency of your refueling.
  • The quality of your sleep
  • The course the amount of time you spend burning calories
  • And, how much you enjoy your chosen activity?

Remember, Calories out must exceed calories in. Speak to your doctor to determine which sport or activity best suits your health and physical capabilities.

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