To burn 100 calories you don’t need to spend hours and hours in the gym. Most of the people have a lot of on their plate hence, they don’t get adequate time to do work out.
In fact, you can easily burn off 100 calories just by doing 20-30 minutes workout. It is also time-saving for those who just make a plan to go to the gym but don’t execute in real life. Let’s see how quickly you can burn.
Sitting at resting mode, watching television for hours or having something junk food, oily food, and sugary food without thinking about your health, it can lead to various health problems.
In fact, it depends upon your age, weight, and gender that how many calories you gonna burn a day, but on an average, it is possible to burn anywhere 100-300 calories per hour by doing housework.
It also all depends upon your activities and intensity that how much intensity you are adding to your workout no matter where you are working out in a gym or home or park.
Remember one thing, the more intensity you add gradually to your workout, the more your heart would be enough capacity to burn off more and more calories.
You can do the followin activities although it is based on 150lbs body weight that how many calories you can burn by doing these activities, it will give an idea. However, it can vary depending upon your weight, age, and gender.
1.Mopping x 20 minutes = 42 calories
2.Vacuuming x 10-15 minutes = 37 calories
3.Washing Dishes x 10 minutes = 26 calories
4.Sweeping x 10 minutes = 37 calories
5.Ironing x 20 minutes = 50 calories
6. Washing the window inside and outside x 30 minutes = 100 calories
8.Making beds x 10 minutes = 23 calories
#2 Use Stairs
We usually come across the statement “Use Stair To Stay Fit”, but barely follow it. In fact, climbing stairs are one of the best ways to burn fat.
Do remember, Next time rather than using a lift, prefer using stairs. In fact, continuously waking up and down the stairs with a moderate intensity can aid you to burn 100 calories in 20 minutes.
You can also burn a lot more only when you increase the intensityof your climbing. Choose anywhere stairs way, like if you are at the office before having lunch take 20 minutes round.
Also, it will be effective for you to melt off your fat or if you’ve had something high calories food during the day, by doing this you can burn off those extra calories.
In about 20-25 minutes, you can burn 100 calories and high intensity is perhaps among the best full body exercise since it engages multiple muscles as compared to brisk walking. But swimming doesn’t need more time to burn calories.
Swimming can be the most effective workout to burn calories and lose weight. It helps burn calories depending upon your weight.
Gardening provides you with much more than beauty to your yard. It can be great in terms of exercise. In fact, the benefits of gardening have been proven that you can lower your cholesterol, blood pressure, stress, and decrease depression. You could burn 100 calories just by giving time to gardening.
Cycling is another simple and easy exercise which aids you to burn 100 calories in 20-30 minutes. Apart from increasing the cardiovascular endurance, cycling aids to reduce the fat level too.
Around 400 to 1000 calories in an hour could be possible to burn off only with the help of cycling. Although again it depends upon the intensity and the weight of a rider. On average, you can burn 100 calories by cycling that too in about 20-30 minutes.
Starting over your dancing, it will take your intensity level up extensively. Dancing requires more energy from the body, hence it will simply help you burn extra calories and enhance overall health.
This type of workout uses a different variety of motions to engage multiple muscles group in a dynamic way that uses more calories in a significant way.
Although this may not be the biggest calorie-burner, still it could be an excellent and fun metabolism booster.
On an average, moderate pace dancing can burn 100 calories. However, all dancing forms are counted as a workout. About 30 minutes dancing any form can burn 100 calories some dancing forms require an enormous amount of agility and strength.
Therefore many at times, your weight, age, gender, muscle mass, and intensity can fluctuate the result.
Yoga can be the best at the level of mind and body. Yoga provides holistic benefits, its benefits effect on mind and body. It relaxes your muscles and calms your nerves. High-intensity yoga can be counted among the best fat burning exercises If you perform 20 minutes of yoga every day can help you burn around 100 calories
# 8 Sports
Actually, intensity refers to the rate at which the activity is being performed or the magnitude of the effort required to perform an activity or exercise.
Like, playing football, boxing, tennis, hockey, badminton these are considered to be the high-intensity exercises. With the help of this activity, you can burn on an average of 100 calories.
However, overall intensity matters in different forms of physical activity depend upon an individual’s previous exercise experience and their fitness level
As per the (WHO) World-Health Organisation has divided mentioned above activities between moderate intensity and vigorous intensity see chart below.
|Moderate Intensity||Vigorous Intensity|
|2.Dancing||Walking/climbing briskly up a hill|
|4.Housework and domestic chores||Aerobics|
|6.Active involvement in games and sports with children/walking|
|Competitive sports and games, like Hockey, Football, Volleyball,|
|7.Painting, Roofing, painting||Heavy shoveling or digging ditches|
|8.Carrying/moving moderate loads <20||Carrying/moving moderate loads >20|
Bonus Exercises To Burn 100 Calories
1. Jumping jacks-1 minute
2. Jog in place -1 minute
3. Crunches -1 minute
4. Push-ups 1 minute
5. Burpee 1 minute
6. High Knee 1 minute
7. Butt kicks 1 minute
8. Standing oblique crunch or floor crunches 30 sec each side
Perform these exercises 3-4 times in order to get maximum benefits.
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