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10 ways to burn 100 calories

Small changes can have a big impact on health. Just a few bursts of activity each day can make a real difference to your total calorie burn*.

"Calorie intake influences our fitness and health, so a solid approach is to create a calorie deficit to ensure we use our adipose fat stores [body fat]," says Olu Adepitan, fitness manager of BXR sports studio and science clinic. While the number of calories you burn depends on various factors, such as your weight, age and sex, "all of the activities below have positive outcomes on your physical and mental wellbeing," says Adepitan.

So whatever your preference, here are 10 ways to burn 100 calories, from walking to weightlifting.

1. Tennis

11 minutes for a game of singles; 16 minutes for doubles = 100 calories
Good for overall cardiovascular fitness, bone density, coordination and reaction time, tennis is also an ideal way to get fit if you prefer exercise to be sociable.

2. Walking

13 minutes walking uphill; 22 minutes walking at a moderate pace = 100 calories
"Walking improves cardiovascular fitness, which in turn reduces disease risks. It also encourages lower-body strength and endurance, and, if done outside, boosts vitamin D," says Adepitan.

3. Swimming

13 minutes leisurely; 7 minutes for vigorous front crawl = 100 calories
Swimming is great for cardiovascular fitness, maintaining a healthy weight, and boosting muscle strength and endurance. "It is low impact, so is ideal for those with joint issues, too," says Adepitan.

4. Zumba

9 minutes = 100 calories
As well as being an excellent cardio workout, Zumba improves motor fitness and coordination and increases bone density, reducing the risk of osteoporosis.

5. Running

10 minutes jogging; 5 minutes sprinting = 100 calories
"Both sprinting and steady state running can improve cardiovascular fitness, body composition, and strength," says Adepitan. They also increase bone density.

6. Cycling

13 minutes for light cycling; 7.5 minutes for vigorous cycling = 100 calories
Cycling is a low-impact exercise that is beneficial for enhancing fitness, maintaining a healthy weight, and building strength and endurance in your lower body.

7. Strength training/weightlifting

25 minutes, working moderately = 100 calories
This improves strength, coordination, bone density, body definition and fitness. Moreover, "resistance training can also elevate your metabolism for several hours after the workout," says Adepitan. "In other words, you continue to burn calories long after strength training."

8. Yoga

31 minutes = 100 calories
Yoga is ideal if you prefer to serve high-intensity exercise, with Adepitan listing its benefits as stress relief, and improved flexibility, strength and coordination.

9. Ironing

34 minutes = 100 calories
This household activity may not initially seem that active (or fun!), but standing still for long periods can burn significant calories and work your core

10. Gardening

19.5 minutes = 100 calories
"Gardening is a therapeutic activity that improves strength and endurance, and encourages positive mental health," says Adepitan. Add in digging and shovelling to increase the burn.

 

*Although moderate physical activity is safe for most people, health experts suggest that you consult your doctor before starting an exercise program, especially if you have a history of heart disease, asthma, lung disease or diabetes.