6 SIMPLE Gym-Free Ways to Burn 100 Calories in less than 30 Minutes!


Did you know that not having enough time is the #1 MOST COMMON excuse people give for skipping a workout?!

While it may be TRUE that you are crunched for time, it does NOT have to be an EXCUSE!

The truth is, as long as you’re moving around, you’re still burning more calories than you would sitting at your desk or on the couch in front of the TV.

So when your TIME IS SCARCE, make sure you are SUPER SMART with the time you DO have. We like to call it “active multi-tasking” and you can think if it like getting a small workout in that DOESN’T require an hour at the gym.

So here are 6 SIMPLE Gym-Free Ways to Burn 100 Calories in less than 30 Minutes!

(Note: caloric expenditure is based on an average 155 pound person.)


#1. Walk the Dog

Studies show that dog owners are usually in better shape than people without pets, and it has a lot to do with the fact that dogs need to be walked. Man’s best friend is a great motivator to get you out and about, and it doesn’t take long for the calories to add up. Walking at 4 miles per hour (a fairly fast pace) will burn 100 calories in about 18 minutes.


#2. Go for a Swim

Swimming is one of the more intense cardio workouts. It’s also low impact, which makes it easy on the joints, while improving muscle strength, balance and endurance. Plus, it burns calories quickly. Just 14 minutes of normal swimming will burn 100 calories. Engaging in more high-energy strokes, like the breaststroke, will torch 100 calories in eight minutes.


#3. Jump Rope

As far as workout intensity is concerned, jumping rope is comparable to vigorous swimming and running at 6 mph. But unlike most cardio workouts, you don’t have to leave your home to jump rope. If you have a jump rope, an open space and eight minutes of free time, you can burn 100 calories.


#4. Go Bowling

Instead of going out to see a movie, spend your night out at the nearest bowling alley. Bowling is fun, competitive and will burn 100 calories in 27 minutes. And if they’re playing music, why not dance in between your turns to bowl to burn a few extra calories.


#5. Just Dance

Dancing is a great way to get in your cardio workout and have fun doing it. But if classes with complex routines scare you, try learning disco, ballroom or square dancing instead. About 15 minutes of dancing will burn 100 calories. Not a class person at all? Dance around your living room to your favorite pump-up playlist instead.


#6. Use the Stairs

Taking the stairs instead of an elevator or escalator is one of the easiest choices you can make to burn calories. It’s also the sort of workout that you can do just about anywhere. Fourteen minutes on a stair step machine will burn 100 calories, but the stairs in your house, apartment or office work just as well.


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