Burning 100 calories isn't as hard as think. In fact, there are more ways to burn 100 calories than you think including low intensity exercise such as walking and stretching as well as high intensity run walk jogging and jumping rope.
Is burning 100 calories a day enough?
There are many ways to Burn 100 Calories a day between 10 and 46 minutes exercising. It may not be the burn 100 calories in 5 minutes you were looking for but it's a start. With exercises to burn 100 calories like walking, golf, and bike riding you can burn the calories you need to lose weight without even breaking a sweat.
If burning 100 calories a day means getting between 15 and 30 minutes of deliberate exercise a day, then yes! Most people don't get close to this amount of exercise. All you need to make sure is that you're your daily calories burned is close to the intake of calories you get from your diet. Doing this will help you make steady gains in fat loss as you progress through your routine.
In this burn calories Slism, we introduce 20 difference exercises you can do to burn 100 calories along with the time required to do it while following up with how 100 calories of food looks.
Quick Burn Calories
What can you do to burn 100 calories and how long does it take?
Here is a list of exercises for burning 100 calories along with the exercise duration required to make it happen. Note that calories burned are representative for a woman weighting 110lbs. If you weight more than this amount then expect to burn more calories or just spend less time exercising. In either case, it is for the best.
20 WAYS TO BURN 100 CALORIES EXERCISING - EXERCISE LIST
| TYPE OF EXERCISE | LENGTH OF TIME (APPROX IN MIN) | METS |
|---|---|---|
| WALKING :107m/min (NO INCLINE) | 23 | 5.0 |
| BRISK WALKING :120m/min (NO INCLINE) | 18 | 6.3 |
| REGULAR JOGGING | 16 | 7.0 |
| BIKE RIDING (SLOW) | 19 | 6.0 |
| BIKE RIDING (FAST) | 14 | 8.0 |
| STAIR CLIMBING | 16 | 7.0 |
| CALISTHENICS | 33 | 3.5 |
| STRENGTH TRAINING such as PUSH UPS and SIT UPS |
14 | 8.0 |
| STRETCHING | 46 | 2.5 |
| RUN WALK JOGGING | 19 | 6.0 |
| GOLF (DRIVING THE BALL) | 38 | 3.0 |
| AVERAGE GOLFING | 25 | 4.5 |
| ROPE JUMPING | 11 | 10.0 |
| AEROBICS (MEDIUM INTENSITY) | 18 | 6.5 |
| AQUA AEROBICS | 29 | 4.0 |
| WATER WALKING | 29 | 4.0 |
| WATER JOGGING | 14 | 8.0 |
| SWIMMING (FRONT CRAWL) SLOW | 14 | 8.0 |
| SWIMMING (FRONT CRAWL) FAST | 10 | 11.0 |
| SWIMMING (BREASTSTROKE ) | 16 | 7.0 |
* Values for time required to burn 100 calories exercise for a 110lb woman
At this point you may be thinking the same thing that that's all the time required to burn 100 calories exercising, right? All you need to do is take a 23 minute walk or stretch for 46 minutes. It's easier than you think.
For people looking to get more accurate calories burned…
Although the above table shows the length of time required for a women weighing 110lb (or 50kg) in weight to burn 100 calories exercising. For people who want to get a better approximation of how much calories you burn for this duration of exercise the following formula can help you.
ENERGY EXPENDITURE (kcal)=1.05×METS×WEIGHT (kg)×LENGTH OF TIME (h)
For calculating the daily calories burned during exercise using only your weight and the length of time you spend exercising using this formula makes it easy.
EXAMPLE: How Long Does It Take A 46kg (~100lb) Woman To Burn 100 Calories?
Calories Jumping Rope, X (kcal) = 1.05 x 10.0 (METS) x 46 (kg) x 1 (h)
…(Calculating result)
X = 483 (kcal)
Now you know how much calories you burn in an hour. To find the length of time required burn 100 calories use the following formula.
Time to burn 100 calories, Y (min) = 100 (kcal) / 483 (kcal) x 60 [min]
….
Y ~= 12 (min)
What does 100 calories in terms of food look like?
Before you start to burn 100 calories, it might be helpful to put this amount of energy in terms that are easier to understand such as food.
For example, consider the rice. There is 100 calories in only 60 grams of rice. On average a bowl of rice is well over 100 grams. So what does this mean?
Although you may be thinking all you hard work exercising to burn 100 calories is going down the drain or back in your stomach when you have a bowl of rice, don't worry about it that much. Your body needs the energy, plus there are things with more calories that are worth watching out for.
Eating a couple pieces of chocolate is a good way to say goodbye to all the effort you put into exercising. However, don't let that stop you, as you may already know counting calories isn't everything sometimes you have to just reward yourself, given that that isn't more than 2-3 times a day.
