Fit In Fitness
Everyday ways to burn 100 calories

You don’t need to commit to a gym to Move More.  Daily activities can help you reach your activities goals without burning up your schedule – no membership required.  Each of these ideas will burn 100 calories in fewer than 30 minutes.

1. Walk for 27 minutes.  Get off the bus a few stops early, or take a walk at lunchtime. 
2. Vacuum for 25 minutes. 
3. Garden for 15 minutes.
4. Iron for 15 - 25 minutes.  And you’ll save money on dry cleaning charges.
5. Jump rope for 10 minutes.  You can stash a jump rope in your car or in your desk at work.  Just make sure you have plenty of overhead room before you get started.  Optional – hum the Rocky theme song.
6. Mow the law for 16 minutes
7. Take the stairs.  11 minutes of climbing up stairs burns 100 calories.
8. Dance for 20 minutes.  Have an infant or toddler?  Burn extra calories by dancing with your baby in your arms.
9. Swim for 15 minutes. 
10. Cycling for 10 minutes.  You can start training for Bike to Work Month.
11. Wash the car for 20 minutes.  Saves you money at the car wash, but you’ll need to put some effort into it.  Reach over the roof and use some elbow grease.  MInd the environment and either wash your car at a commerically designated car wash, or park your car on your lawn while washing it, using biodegradable soap and a hose with a shutoff valve.
12. Golf for 16 minutes, carrying your clubs. 
13. Mop the floor for 25 minutes.  When you’re finished, you can skate on them in your stocking feet for extra calorie burning.
14. Practice yoga for 15 minutes.  Alternating between cat pose, cow pose and downward dog 13 times will burn 100 calories.
15. Hula-Hoop for 20 minutes.  Or work up to 20 minutes with some tips from your kids.
16. Weight train for 20 minutes.  This keeps your bones strong and helps prevent injury too.  No gym membership needed.  You can use household objects for weights (soup cans, 2 liter bottles, or your own weight with push ups, leg raises and sit ups)
17. Take up tennis for just 9 minutes. 
18. Clean the gutters for 16 minutes.
19. Play touch football with the family for 15 minutes. 
20. Go fly a kite for 20 minutes.  You can get your kids involved.

Calorie counts are estimates based on a 150 pound person.

Share your favorite Move More stories with us.  Send emails to focusonemployees@kingcounty.gov