Fitness expert Malia Frey shows us that there are plenty of simple ways to move more throughout your day, even if you’re at home or have little time on your hands. With creative ideas backed by real experience, you can easily boost your daily activity and help keep your body in top shape.
The ideas below have been fact-checked by experts and are a great way to get your heart pumping. And you don’t need any fancy gym equipment for any of them. Let’s dive into these seven easy ways to burn 100 calories in less than 30 minutes.
1. Jump rope for 7 minutes
Jumping rope is not just for kids at the playground. In just 7 minutes, you can torch around 100 calories while boosting your coordination and leg strength. All you need is a jump rope and a small open space, maybe in your backyard or at a local park. It’s a quick, efficient workout that you can easily fit into your daily routine.
2. Dance for 30 minutes
Turn up your favorite tunes and let loose in your living room. Dancing for 30 minutes can burn more than 100 calories while lifting your mood and reducing stress. Whether you’re dancing with your family or it’s just you, this fun workout can be done anywhere. Besides, it improves your balance, coordination, and flexibility.
3. Run a 10-minute mile
If you’re looking for a fast way to get your heart rate up, try running a 10-minute mile. This brisk pace can help you burn 100 calories quickly while also building endurance. You can take the opportunity to explore local trails outdoors or run on a treadmill at home if you prefer. It’s a classic choice for those who love a little challenge.
4. Climb stairs for 10 minutes
Stairs are often overlooked as a workout tool. If you’re at home or in your office building, 10 minutes of stair climbing can burn around 100 calories. This exercise helps with calorie burn and builds strength in your legs and glutes. Plus, you get a mini cardio session without leaving your home.
5. Walk for 30 minutes
Walking is one of the easiest and most accessible forms of exercise. A brisk 30-minute walk can help you burn 100 calories. It’s a low-impact exercise and can be done almost anywhere. Try mixing up your routine by taking phone calls on the go or joining a walking group to keep things interesting.
6. Do yoga for 30 minutes
A 30-minute yoga session can help you shed around 100 calories while improving flexibility and reducing stress. It’s perfect for a morning routine at home or even as a break during your workday. With many online classes available, you can easily follow along without going to a studio. Or you can take a look at this morning routine perfect for beginners.
7. Garden for 25 minutes
If you love the outdoors, gardening is a great way to burn calories while beautifying your space. Spending 25 minutes weeding, planting, or simply tending to your yard can help you reach that 100-calorie goal. It offers a light workout while connecting you with nature.