It might not sound like much, but burning 100 calories here and there can add up over the course of a week. One pound of fat contains 3500 calories; the only way to burn it off is to create a caloric deficit. In order to retain as much muscle as possible you want to have a small deficit from your diet, the remaining should come from cardiovascular activities.

Here are six easy ways to give yourself a caloric boost.

Take The Stairs

On average, 15 minutes of stair climbing can burn roughly 140 calories. Instead of taking the elevator, use the stairs. As long as you have access to a staircase set a timer for 15 minutes and walk up and down a flight.

Don’t Walk, Run


Running for just 5-7 minutes will burn over 100 calories. Walking on the treadmill takes almost twice as much time to burn the same amount. Don’t be afraid to take your run outside either. Running on a beach can burn an additional 50 calories in the same time.

Do Yard Work

This is one chore you might not want to skip. Pulling weeds, raking leaves, or digging for less than 10 minutes can leave you in a puddle of sweat in exchange for 100 calories. The key with yard work is not to move at a slow pace. Move quick and relentless when attacking the yard.

Try Callisthenic Cardio

With this bodyweight workout, each exercise is performed for a set time. One round of this will burn over 100 calories. Rest 20 seconds between exercises.

  1. Bodyweight Squats – 1 min
  2. Bodyweight Lunges – 1 min
  3. Jumping Jacks – 1 min
  4. Burpees – 1 min
  5. Pushups – 1 min

Go For A Swim


Twelve minutes of swimming can burn well over 100 calories. Swimming is a full body exercise that also helps to strengthen nearly every muscle in your body. Swimming is a great way to get your cardio in with no stress on your joints.

If your goal is to burn the most amount of calories every day you need to get up and move. Do extra things around the house, take the stairs instead of the elevator and walk instead of driving.  Do not be a slave to the cardio machine, think outside the box and burn those calories.


Thirty minutes of vacuuming your house or your office will burn 100 calories plus you have the added benefit of a clean house or office. You would be surprised at how many calories you can burn doing work around your house. You may not want to ignore your chores!