Today, we’re sharing 10 activities that will help you use up around 100 calories without even realising it! Wondering how to burn 100 calories a day? The answer is often simpler than you might think: most of these are things you probably need to do during the week anyway…
Good to know: burning 100 calories might not sound like much, but it still adds up to 36,500 calories over the course of a year 😉
The figures below are based on a woman weighing approximately 65 kg.
How can you burn 100 calories a day?
To use up 100 calories, there’s no need to plan a separate workout: most everyday activities will do the job. Dancing, cleaning, taking the stairs, gardening, cooking, playing with your kids or pets, walking from the far end of the car park, styling your hair, ironing or doing a round of sit-ups: each of these tasks, done with a bit of energy, can get you to around 100 calories. How long it takes depends on the activity.
So the idea isn’t to add yet another chore to your list, but to turn what you already do into movement. Spreading these activities across the week, or even throughout the day, makes them much easier to fit in without giving it a second thought.
1- Dance to your favourite song
Put on your favourite track and let yourself go! Dancing for around 15 minutes can easily burn 100 calories while giving your mood a serious boost. It’s the perfect way to combine fun and physical activity without even thinking about it!
2- Clean the house with energy
Turn your household chores into a mini workout. Vacuum, scrub and wipe down surfaces with gusto for 25 minutes and you’ll have burned your 100 calories — plus a spotless home as a bonus!
3- Take the stairs
Skip the lift and head for the stairs. Climbing steps for around 10 to 15 minutes will help you use up 100 calories while giving your legs a good workout.
4- Get gardening
Gardening can be a surprisingly effective workout. Dig, plant and weed for 25 to 30 minutes and you’ll burn 100 calories while keeping your garden looking beautiful!
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5- Cook
Prepare your meals using techniques that require a little more effort, like whisking by hand or stirring vigorously. An hour in the kitchen will keep you busy while burning calories at the same time.
6- Play with your kids or pets
Get active with your children or your pets. Running, jumping and playing for just 20 minutes can help you use up 100 calories!
7- Park further away
When you drive to the shops, park at the far end of the car park and walk the rest of the way. It’s an effortless way to add more movement to your day.
8- Blow-dry your hair for 25 minutes
Styling your hair can actually count as physical activity, especially when you put some effort into it. Blow-drying for 25 minutes, working the brush and the dryer, can be more of a workout than you’d expect! It also gets your arm muscles working at the same time.
9- Iron your clothes for 40 minutes
Ironing may not be the most thrilling activity, but it’s certainly a productive way to stay active. Standing and moving the iron back and forth for around 40 minutes can help you use up as many as 100 calories. And as a bonus, you’ll have a wardrobe full of perfectly pressed clothes ready for the days ahead: a great way to combine everyday tasks with a little exercise, no gym membership needed.
10- Do 150 sit-ups
150 sit-ups might sound like a lot, but it’s a good way to work your core while using up energy. You can break them up into several sets spread throughout the day to make it more manageable. It can help you use up as many as 100 calories.
Using up 100 calories a day: what it adds up to
Using up 100 calories a day doesn’t mean following a strict diet: it’s simply about adding a little more movement to your routine. Over a year, 100 calories a day adds up to around 36,500 calories.
In other words, consistency matters more than intensity: a few minutes of dancing, a spot of energetic cleaning or a few flights of stairs every day count for more than a one-off effort. To go alongside this routine, a dry massage brush can become part of your self-care habits, without replacing physical activity.
Frequently asked questions
How can I burn 100 calories easily?
The easiest approach is to put a little more energy into things you already do, rather than adding something new. Choosing the stairs over the lift, parking further from the shops or picking up the pace while doing the housework are small changes that are simple to stick to.
How long does it take to burn 100 calories?
It depends on the activity: around 15 minutes of dancing, 25 minutes of energetic cleaning, 10 to 15 minutes on the stairs, 25 to 30 minutes of gardening, 20 minutes playing with your kids or pets, 25 minutes of blow-drying or 40 minutes of ironing. These figures are a rough guide only and vary from person to person.
Can you use up 100 calories a day without exercising?
Yes: none of the activities in this article need a gym, a sports kit or a set schedule. They are simply ordinary tasks, such as cleaning, cooking, ironing or gardening, carried out with a bit more energy than usual.
Do you need any equipment for these activities?
No, most of them don’t require anything special: dancing, taking the stairs, gardening, cooking, playing or ironing can all be done with what you already have. To round off your self-care routine, you can add a dry massage brush, without it replacing physical activity.
