Buzz
Run, swim, bike, or dance your way to burning those calories fast
Engage in a quick workout that leaves you feeling empowered, confident, and full of energy. Pick the right exercise, and you'll easily burn 100 calories in no time. From lighthearted to intense and even productive workouts, we've compiled the top exercises for you. Additionally, we'll share some bonus health perks and insider tips. Ready to shed 100 calories fast? Keep reading for all the details.
Key Insights
- Go for intense workouts like running or kickboxing to burn 100 calories in just over 10 minutes.
- If you prefer a more relaxed pace, try light walking or yoga to burn your calories, but this will take around 20-30 minutes.
- Get your calorie burn while tackling tasks—activities like cleaning and gardening can help you burn around 100 calories in 30 minutes.
- Keep in mind that your calorie burn depends on factors such as workout intensity, body weight, and genetics. The timeframes provided are estimates!
Steps
Jump rope for 8 minutes.
Jump roping is an intense, calorie-blasting workout. You enjoyed it as a kid, and now, as an adult, you'll appreciate the benefits it brings to your body! Grab a jump rope and hop for 8 minutes straight to burn 100 calories. Want a bigger challenge? Try jumping on one leg for 30 seconds at a time, alternating legs.
- Jumping rope is not only fun, but it’s a fantastic way to boost your cardio fitness through high-intensity exercise, and it strengthens your bones as well!
Kickbox for 10 minutes.
Punch, kick, and strike your way to a powerful workout. Kickboxing has become a popular, high-intensity workout that’s perfect for those looking for a serious challenge. Join a class at your local gym or find a beginner session online.
- Kickboxing doesn’t just burn calories—it also enhances muscle strength, agility, and flexibility.
Run for 10 minutes.
A light jog can leave you feeling revitalized—and burn calories fast. The calories burned while running depend on the distance, with roughly 100 calories burned per mile. So, whether you’re in the mood for a leisurely jog or a quick sprint, you can adjust your pace to fit your time and energy. And for beginners, it’s simple to get started—just take it slow, and increase your speed gradually as you build stamina.
- Running isn’t just effective for burning calories. It's also linked to a longer life and helps combat chronic diseases. Every run you take is an investment in your health for the long haul.
Play tennis for 11 minutes.
Serve, rally, and score your way to a natural high. Grab your racket, tennis ball, and a friend, and head to the court! Don’t have a buddy to play with? You can still practice your shots by hitting balls against a sturdy garage door. Tennis involves plenty of sprinting, so it’s a quick way to burn calories and build strength.
- Not only will you burn 100 calories in 11 minutes, but playing tennis also boosts your anaerobic fitness, lowers blood pressure, enhances metabolism, and strengthens muscles.
Bike for 12 minutes.
Cycling is an excellent calorie burner (and a handy mode of transportation). A casual bike ride will typically burn 100 calories in about 12 minutes. Why not skip the car and take your bike instead? You can ride to work, visit a friend, or run errands while getting in a workout.
- Along with burning calories, cycling also offers benefits like improved flexibility, weight loss, stronger bones, and better mental health.
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Start QuizExplore More QuizzesPlay basketball for 12 minutes.
Have a blast with a quick game and burn some serious calories while you're at it. Basketball is not only fun, but it’s also a fantastic way to get active, improve your skills, and bond with friends. If you're in a full game, you'll be sprinting back and forth, which means extra calories burned! Even if you're just practicing shots on your own, you can still burn about 100 calories in 20 minutes.
- Beyond calorie burning, basketball improves coordination, strengthens muscles, boosts endurance, and even enhances concentration.
Rollerblade for 12 minutes.
Glide through the breeze and burn calories on your rollerblades. Rollerblading isn’t just a cool activity, it’s also an excellent workout. Head out on your favorite smooth path or to a skate park to get rolling. For added fun, grab some friends and find a scenic route!
- Rollerblading strengthens not just your legs and glutes, but also engages your arms and core to help you stay balanced, offering a full-body workout.
Swim for 13 minutes.
Wave goodbye to those calories with a refreshing swim. Swimming at a moderate pace can burn 100 calories in just 13 minutes, making it a super efficient workout. If you’re a beginner, consider using fins to get into the groove. Prefer a more social workout? Tread water with a friend and you’ll burn 11 calories per minute.
- Swimming isn’t just great for burning calories—it’s also a full-body workout. It builds endurance, strength, and cardiovascular fitness too.
Do bodyweight workouts for 14 minutes.
Build muscle and get a good sweat without stepping into the gym. Bodyweight exercises are the perfect blend of effective and convenient. You’ve got tons of options—try push-ups, crunches, squats, or knee-ups to challenge yourself. Generally, bodyweight exercises burn varying amounts of calories, but whatever you choose, your body will benefit.
- Not only do bodyweight exercises help you get fit, but they allow you to work at your own pace. Add some weights if you need a challenge, and remember, you can always take a break and try again tomorrow!
Walk stairs for 14 minutes.
Skip the elevator and burn a few extra calories. Little changes in your routine can add up to big calorie burns. Do you usually take the elevator to your office, school, or appointments? Switch it up and take the stairs instead—climbing stairs burns about 100 calories in 14 minutes. For an even quicker burn, try running up the stairs.
- Taking the stairs isn’t just great for your heart—it’s fantastic for your muscles and bones too. And all without any expensive gym equipment!
Dance for 15 minutes.
Who says workouts can't be fun? Grab a friend, plug in your favorite tunes, and get moving! Dancing is an exciting way to burn calories without even realizing it. Depending on how vigorously you move, you can easily burn 100 calories in just 15 minutes. For an extra challenge, add dumbbells or ankle weights to increase the burn.
- Fun fact: dancing not only helps your body, but it can also lower your risk of dementia and boost your memory!
Elliptical for 18 minutes.
Hop on the elliptical for a fast, efficient workout. Elliptical machines are especially great for beginners, so if you’re new to the gym, this is a solid place to start.
- Ellipticals are easy on your joints and work your entire body, making them a fantastic option for a low-impact yet full-body workout.
Garden for 20 minutes.
Yes, you read that right—gardening can torch some serious calories. Working out doesn’t always have to mean intense gym sessions and heavy lifting. Grab your gardening tools instead! Think about it: gardening requires bending, stretching, digging, and lifting, all of which add up to a nice calorie burn.
- But that’s not all—gardening also boosts your self-esteem, supports heart health, and strengthens your hands. Who knew?
Walk for 22 minutes.
Take a leisurely walk and enjoy some quality time with a friend. Who says exercise has to be grueling? A simple stroll can help you burn calories while you relax. Find a scenic spot in nature, and the mental health benefits will follow. Want to make it more challenging? Hold light weights or choose a more uphill route.
- Walking not only helps with weight loss but also boosts energy, reduces stress, and strengthens your bones.
Stand up for 30 minutes.
Get up from your seat and burn calories without even trying. Ever wanted to burn calories while you go about your day? The solution is simple—just stand for an extra 30 minutes. Whether you're watching TV, working, or enjoying music, standing instead of sitting burns 100 calories.
- Standing also helps improve balance, strengthens legs, and reduces the risk of back pain.
Go shopping for 30 minutes.
Indulge in some retail therapy while burning off calories. Whether you're picking up groceries or strolling through boutiques, shopping involves walking, lifting, and carrying bags full of your latest treasures. So yes, shopping can definitely count as a workout!
- Not only will you be boosting your physical health, but shopping can also lift your spirits in the moment and improve your overall mood.
Do yoga for 31 minutes.
Enhance your mindfulness, relax your body, and burn calories through yoga. While yoga might take a bit more time, its benefits are countless. It increases mindfulness, helping you become emotionally stronger and even elevating your mood. Whether you're a beginner or a seasoned practitioner, yoga has endless ways to challenge and improve your body.
- Yoga also promotes self-care, emotional balance, stress management, heart health, and hip flexibility.
Massage your partner for 35 minutes.
Earn extra brownie points with your partner while squeezing in a mini workout. Massaging engages your upper body and hand muscles, and if you're applying more pressure, you'll be putting your strength to the test! Try giving a shoulder or deep tissue massage, and enjoy the health benefits that come with it.
- Not only does massaging benefit you, but it also has great effects for the recipient—such as reducing pain, improving circulation, and easing anxiety.
Clean for 30-40 minutes.
Refresh your living space while getting in a good workout. Different cleaning tasks burn calories at different rates, but no matter what you choose, you're doing your body a favor. If you want a more intense workout, opt for jobs that involve lifting, kneeling, and scrubbing. Or if you prefer a lighter calorie burn, dusting, vacuuming, and dishwashing can still be surprisingly active.
- A clean home not only lowers stress and reduces illness, but it also improves respiratory health. It’s a win all around!
- Reader Poll: We asked 580 Mytour readers how they track their physical fitness, and 59% said they use a fitness tracker or smartwatch. [Take Poll] Want to track your exercise effortlessly? Use technology that does the work for you!
Join the Discussion...
Cardio and aerobic exercises are among the most effective ways to burn the maximum calories during your workout. Make sure to get in around 150 minutes of cardio spread throughout the week to stay consistent and reach your calorie goals. Some of the most efficient exercises include:
- Running
- Swimming
- Cycling
- Jumping rope
- Rowing
- Jumping jacks
- Butt kicks
- Mountain climbers
- Planks
Christopher Carreiro
Certified Personal Trainer
Certified Personal Trainer
Jump-roping, sprinting, and rowing machines are all fantastic ways to burn significant calories. If you're looking for a killer workout, kettlebell exercises can help you burn 1000 calories in just one hour.
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