Ways to Burn 100 Calories

By Diana Nunziato, RN

We burn calories throughout the day with almost every activity we do. Calories can be burned gradually over a period of time or rapidly with intense periods of exercise. The amount of calories burned is proportional to the length and intensity of the activity. According to Erin Whitehead, a Health and Fitness writer for the website, www.Sparkpeople.com, “Exercise is classified as “cardiovascular” when you are working at 60% to 80% of your maximum heart rate. Less intense activity is also beneficial to burn calories and lead a healthy lifestyle.”

Whitehead developed a list of exercises, activities, and chores, and how many minutes of each one must do the burn 100 calories. The American Diabetes Association also developed such a list with more activities, both of which are combined below. The true amount of calories burned is affected by your weight; heavier people burn more calories than slimmer people when doing the same activity. Remember, before starting any new exercise regime, it is advised that you consult with your physician.

Exercises

  1. Biking, leisurely: 20-25 minutes
  2. Cardio dance class: 15 minutes
  3. Elliptical: 8 minutes
  4. Jumping rope, continuously: 10 minutes
  5. Lifting weights, continuously: 15 minutes
  6. Pilates: 24 minutes
  7. Rowing machine: 13 minutes
  8. Running Stairs: 6 minutes
  9. Running at a 6 mph pace: 9 minutes
  10. Swimming, continuously: 10 minutes
  11. Treading water: 15-20 minutes
  12. Walking stairs: 11 minutes
  13. Walking at a 3 mph pace: 20 minutes
  14. Water aerobics: 23 minutes
  15. Yoga: 20 minutes
  16. Zumba: 11 minutes
  17. Sports and Activities

  18. Basketball, shooting hoops: 20 minutes
  19. Bowling: 30 minutes
  20. Dancing, slowly: 30 minutes
  21. Golfing, carrying clubs: 15 minutes
  22. Mini golf or driving range: 30 minutes
  23. Ice skating, moderate: 18 minutes
  24. Frisbee: 30 minutes
  25. Playing catch with a football: 35 minutes
  26. Skiing, downhill: 10 minutes
  27. Playing soccer, casual: 13 minutes
  28. Softball or baseball: 18 minutes
  29. Tennis (doubles): 21 minutes
  30. Tennis (singles): 15 minutes
  31. Volleyball, recreational: 26 minutes
  32. Water skiing: 15 minutes
  33. Activities Around the House

  34. Painting house: 15-20 minutes
  35. Raking leaves: 20 minutes
  36. Shoveling snow: 10-15 minutes
  37. Washing the car: 20 minutes
  38. Weeding the garden: 18 minutes
  39. Cleaning the gutter: 15 minutes
  40. Carrying an infant: 24 minutes
  41. Cleaning, moderate effort: 26 minutes
  42. Cooking: 35 minutes
  43. Doing dishes: 40 minutes
  44. Mopping: 20 minutes
  45. Playing with children: 23 minutes
  46. Pushing a stroller: 30-35 minutes
  47. Rearranging furniture: 14 minutes
  48. Shopping: 38 minutes
  49. Sweeping: 23 minutes
  50. Walking the dog: 25-30 minutes
  51. Walk briskly through the mall: 20 minutes
  52. Climb up and down the stairs: 15 minutes
  53. Walking in place during commercials: a combined total of 25 minutes

References:

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1777

http://www.diabetes.org/food-and-fitness/fitness/types-of-activity/ways-to-burn-100-calories.html

Michel Gunn

Michel Gunn

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