10 Ways To Torch 100 Calories Without Stepping Into The Gym

I may just as well say, “Happy New Year!” May this year bring you accomplished goals, clarity of mind, and a vision of what you would like this year to look like.

In my previous blog post I gave advice on how to not sabotage your fat burning accomplishments of 2015, but, should you have gained half a kilogram or so (am I being optimistic?) here are ways that you can burn the added weight and get back to pre-festive season weight. You will not even have to go to the gym for this.

You can burn calories without leaving home or your holiday resort if you are still on holiday.  Let’s look at a few ways to do just that:

How to burn calories without going to the gym: 

Use them on busy days or even to supercharge your normal workout days.  Most estimates are for a person weighing approximately 65-85 kg’s.  If you weigh more, you can probably shorten the duration, but if you are lighter, add a few minutes to ensure that you burn at least 100 calories.

1. Take the stairs.  Stair climbing for 15 minutes will burn 137 calories.  Have a 15 minute break at work?  Find a stair case and set your phone alarm to alert you when 15 minutes have passed. This is a winner especially if you are staying over in a multi storey building.

2. Run a 5-minute mile. By the time you are 4 and ½ minutes in, you will have already burned 100 calories.  If you can’t get outside, just run in place.

3. Ride a stationary bike at 20 mph for 4 minutes 54 seconds.

4. Work on the lawn.  Pull weeds for 17 minutes, rake leaves for 20 minutes, or dig dirt for 16 minutes. If you are on holiday, just check with the gardener first though!

5. Calisthenics. Spending 15 minutes doing some light body weight squats, lunges, jumping jacks, get-ups and knee-ins will burn about 137 calories.

6. Go for a walk.  A 85kg person will burn approximately 117 calories by walking at a 4 mph speed for 20 minutes.  Walk in place if you do not have a good area to walk in outdoors.  Try walking in place while you watch your favourite television show!

7. Grab the vacuum.  Vacuuming your home or office for 28 minutes will burn 100 calories.  This is a great way to sneak in some exercise at work and get on the good list of your coworkers!

8. Chop fire wood.  It is hot now, but winter is coming!  Spend 5 minutes chopping fire wood and you will burn 100 calories.

9. Swim laps.  It only takes 12 minutes to burn off 100 calories while swimming.

10. Mow the lawn with a push mower.  14 minutes is all it takes to zap 100 calories.

I have seen multi-tasking mums do squats while ironing, shine the floors while doing lunges, or work out their shoulders while hanging the washing. They take their kids to the park and use the swings to prop up their feet as they do push ups, or use a low bar and do pull ups. You can take your kids to the beach and as they build sand castles, you can run in the sand. All you need is motivation.

Are you having difficulty with your internal dialogue? I am a neurolinguistic practitioner and can assist you with the way that you motivate yourself and stick with your plan of action.

You are welcome to contact me for pricing information regarding my online coaching programs, nutrition plans as well as my availability for consultation on Tel: 0437 314920 email me at [email protected] visit my website thrivefitness.com.au or contact me via my Facebook page Thrive Fitness.