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Blue Care Network of Michigan - Healthy Blue Living(sm) e-newsletter
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Burn 100 extra calories a day, lose 10 lbs a year
There are many simple ways to do it.

Cutting calories by eating less or being more active can help you lose weight. In fact, you could lose 10 pounds in a year by burning just 100 extra calories a day. Conversely, 100 extra calories a day can add 10 pounds to your bottom line over the course of a year — that's less than one 12-ounce soda a day!

With so many easy ways to add calories, it's helpful to know what you can do to combat their effects. Here are 50 ways to burn 100 calories by doing activities in and around your home, exercising or playing sports. The calculations are based on a 150-pound person. People who weigh more than 150 pounds will burn more calories in the same amount of time. Those who weigh less will burn fewer calories.

How to lose 100 calories in 30 minutes

  • Push a child in a stroller
  • Walk the dog
  • Fly a kite
  • Play catch
  • Crew a sailboat 
In about 25 minutes
  • Play Frisbee
  • Dance slowly
  • Walk at 3 mph
  • Paddle a paddleboat
In about 20 minutes
  • Rake leaves
  • Wash and wax an SUV or large car
  • Walk briskly
  • Ride your bike
  • Work in your garden
  • Mow the lawn with a power mower
  • Wash windows
  • Roller-skate
  • Kick a soccer ball
  • Shoot some baskets
  • Play tennis doubles
  • Ride a horse
  • Do hatha yoga
In about 15 minutes
  • Tread water
  • Walk uphill
  • Clean your home's gutters
  • Lift weights
  • Paint your house
  • Split wood
  • Mow the lawn with a push mower
  • Move furniture in your home
  • Do heavy housecleaning
  • Ice-skate
  • Dance fast
  • Hike
  • Box
  • Do low-impact aerobics
  • Work out on a stair-stepper
  • Water-ski
In 10 minutes
  • Jump rope
  • Play racquetball
  • Swim laps in a pool
  • Play tennis singles
  • Run at 5 mph
  • Bike at 12 to 14 mph
  • Circuit train
  • Play beach volleyball
  • Play basketball
  • Play flag football
In five minutes
  • Chop wood
  • Ride a stationary bicycle at 20 mph

Last reviewed: July 2012

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Keep moving.
For more fitness information,
visit the Centers for Disease Control and Prevention.

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