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50
ways to
Feel the
Burn
Many of life’s everyday tasks burn more calories than you may think. These 50 common activities can help burn at least 100 calories.
Calorie Burning Basics
The number of calories burned during any activity is a measure of the energy required by the body to do that activity. Calculating this energy varies based on weight, age and other factors. Check out this list of common activities that can help you burn off 100 calories*—that’s 3 cups of air-popped popcorn, half an apple with 2 tsp. of peanut butter or ½ cup of fat-free ice cream! The more intense the activity, the more calories burned. So play harder, dance longer and feel the burn.
Dance around in the living room for 17 minutes.
1
6
Roller-skate for 12 minutes.
Rake leaves for 22 minutes.
7
8
Garden for 17 minutes.
15
16
Play fetch with your dog for 34 minutes.
Throw darts for 34 minutes.
Play with children for 22 minutes.
Stack firewood for 17 minutes.
Go sledding for 13 minutes.
go fishing for 34 minutes.
Do Pilates for 15 minutes.
Ride a horse for 43 minutes.
Climb stairs for 15 minutes.
Push a stroller for 43 minutes.
run a mile.
Hike for 15 minutes
9
Shovel snow for 15 minutes.
10
Mow the lawn with a pushmower for 22 minutes.
11
Wash your car for 22 minutes.
Mop the floor for 22 minutes.
12
13
14
Iron clothes for 43 minutes.
Sweep floors for 43 minutes.
19
17
18
20
21
22
23
24
25
26
Clean the house for 29 minutes.
Rearrange furniture for 15 minutes.
Go grocery shopping for 29 minutes.
2
4
3
Cook a meal for 43 minutes.
5
Walk the dog for 29 minutes.
31
27
28
29
30
Swim laps for 15 minutes.
Cross-country ski for 11 minutes.
Kayak for 17 minutes.
Paint a wall for 17 minutes.
So...
play harder,
dance longer
THE BURN.
AND
feel
*approximate calories for a 155-lb. person.
