Easy Workout Ideas to Burn 100 Calories Quick

Download Article

Fitness content creator Ian Heydecke lists the best exercises to quickly burn calories

Co-authored by Ian Heydecke and Caroline Heiderscheit

Last Updated: January 16, 2026 References

Download Article

ARTICLE

VIDEO

A quick exercise can leave you feeling empowered, confident, and more energetic—plus, if choose the right workout, and you can zap 100 calories like that. From fun to intense to productive, we’ve listed all the best workout options below. Plus, we’ll offer bonus health benefits and insider tips, too. Ready to knock out 100 calories quick? Read on for everything you need to know.

What is a good 100 calorie burn workout?

Fitness content creator Ian Heydecke recommends doing cardio, like jumping rope, running, or doing jumping jacks. Enjoy a high-intensity workout like kickboxing to burn 100 calories in just over 10 minutes, or opt for a more leisurely workout, like light walking or yoga, to burn 100 calories in about 20-30 minutes.

1

Jump rope for 8 minutes.

Download Article

Jump roping can be an intense, calorie-scorching workout. You loved it as a kid, and now as an adult, you’ll love what it does for your body! Grab a jump rope and hop for 8 minutes straight to burn 100 calories. Or, if you’re looking for a more challenging workout, try alternating on one leg at a time for 30 seconds, back and forth.
- Not only is jumping rope fun, but it’s also a great way to improve your cardio fitness through high-intensity exercise and strengthen your bones, too!^{[1]
  X
  Trustworthy Source
  
  Centers for Disease Control and Prevention
  Main public health institute for the US, run by the Dept. of Health and Human Services
  
  Go to source}

2

Kickbox for 10 minutes.

Download Article

Punch, smack, and whack your way to an amazing workout. Kickboxing is a truly killer workout and that's gained popularity in recent days, too. This is considered a high-intensity workout, meaning it's a great choice if you're looking for a major challenge.^{[2]
X
Trustworthy Source

Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source} Try out a local class at your recreation center or head online and find a beginner's class there.
- Not only is kickboxing a great way to burn calories, but it also improves muscle power, agility, and flexibility.

3

Run for 10 minutes.

Download Article

A nice jog can leave you feeling refreshed—and burn calories quickly. The amount of calories you’ll burn running depends on how much ground you cover, and typically, 1 mile equals about 100 calories. So if you’d rather take it slow, no worries. Or if you’re pressed for time, head out for a quick sprint instead! And luckily, it's super easy to get started as a beginner; just progress at your own pace, and work up to higher speeds gradually.^{[3]
X
Expert Source

Dean Theriot
Personal Trainer

Expert Interview}
- Running isn’t just a great way to burn calories. This exercise is also super connected to longevity and fighting off chronic disease; so every time you lace up those running shoes, you’re keeping yourself healthier for longer, too.^{[4]
  X
  Research source}

4

Play tennis for 11 minutes.

Download Article

Game, set, match your way to an endorphin rush. Grab your racket, ball, and a pal and get yourself down to the court! Or, if you don’t have anyone to play with waiting on deck, hit balls against your garage door (if it’s sturdy enough to handle your wicked forehand, that is!). Playing tennis involves tons of sprinting and it'll wear out your arms too, so it’s a great way to burn energy in a jiff.
- Not only does tennis burn 100 calories in 11 minutes, but it’ll also increase your anaerobic health, lower your blood pressure, improve your metabolism, and strengthen your muscles.^{[5]
  X
  Research source}

5

Bike for 12 minutes.

Download Article

Cycling is a great calorie burner (and a convenient way to get around). If you take your bike out for a casual spin, you’re likely to burn 100 calories in around 12 minutes. So why not leave the car in the driveway? Try biking to work, a friend’s, or the store to seamlessly weave an extra workout into your schedule.
- Flexibility, weight loss, bone strength, and improved mental health are just a few health benefits linked to cycling.^{[6]
  X
  Research source}

6

Play basketball for 12 minutes.

Download Article

Enjoy a fun pick up game and sweat it out in the process. Basketball can be a super exciting way to bond with friends, fill and afternoon, and fine-tune your skills. If you’re playing a full game against some opponents, then you’ll be doing a ton of running back and forth, too (hello, extra calories!). But even if you’re just shooting by yourself, that still burns around 100 calories in 20 minutes.^{[7]
X
Research source}
- Plus, basketball isn’t just a great way to burn calories. You’ll also find that your coordination, muscle strength, and endurance improve, too—on top of that, basketball is thought to improve players’ concentration as well.

7

Rollerblade for 12 minutes.

Download Article

Have fun, feel the breeze, and scorch calories on your favorite skates. We all know that rollerblading looks amazing, but did you know that it’s also a great workout? Head out to your favorite cement path or skate park and get moving. For even more fun, grab some friends and pick a spot with great views!^{[8]
X
Research source}
- Rollerblading isn’t just great for your leg and glute muscles—while you keep yourself upright using your arms and legs, you’re strengthening those regions, too!

8

Swim for 13 minutes.

Download Article

Say goodbye to those calories with a quick, refreshing swim. Swimming at a casual pace will burn 100 calories in just 13 minutes, so it’s a super effective workout. If you’re new to swimming and need a little help getting into the swing of things, try starting out using fins. More of a social exerciser? Try treading water with a pal and burn 11 calories per minute.^{[9]
X
Research source}
- Not only is swimming a great calorie burner, but it’s also a great full-body workout. Plus, it can build your endurance, strength, and cardio fitness.

9

Do bodyweight workouts for 14 minutes.

Download Article

Build muscle and break a sweat without heading to the gym. Bodyweight workouts are the perfect combination of effective and convenient. You have tons of options, too. Try pushups, throw in some crunches, challenge yourself with squats, or build muscle with knee ups. In general, doing bodyweight workouts will burn different amounts of calories, but no matter which one you pick, your body's bound to benefit.
- In addition to the standard health benefits of a great workout, bodyweight exercises are great because you can start at your own speed. Add weight if you need to and feel free to quit whenever your body's had enough (and give it another try tomorrow. You've got this!).^{[10]
  X
  Trustworthy Source
  
  Harvard Medical School
  Harvard Medical School's Educational Site for the Public
  
  Go to source}

10

Walk stairs for 14 minutes.

Download Article

Skip the elevator and burn a few extra calories. Simple habit tweaks can make a huge difference for your daily calories burned. Do you take an elevator up to work, school, or activities every day? Try the stairs instead—walking up the steps burns around 100 calories in 14 minutes. Plus, run up the steps instead and you’ll be able to kick those calories even quicker.^{[11]
X
Research source}
- Every time you take the stairs, you’re improving your bone and muscle health. Plus, you’re achieving this without any extra (expensive) workout equipment!

11

Dance for 15 minutes.

Download Article

Who says that working out has to be boring? Grab a friend, plug in your favorite playlist, and get grooving. Dancing is a great way to burn calories without even realizing it—and though it definitely depends on how you’re moving, you can burn 100 calories in just 15 minutes. Throw in little jigs throughout the day or, if you want to kick those cals even quicker, use dumbbells or ankle weights while you dance it out.
- Fun fact: dancing isn’t just great for the body. It can also reduce risk of dementia and improve your memory, too.^{[12]
  X
  Research source}

12

Elliptical for 18 minutes.

Download Article

Bust it on the elliptical machine for a quick, effective workout. Plus, ellipticals are known for being a great workout for beginners—if you’re new to the gym and aren’t sure where to start, hop on one of these machines.^{[13]
X
Trustworthy Source

Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source}
- On top of that, the elliptical is easy on your joints and uses your whole body, too. All in all, it’s a great pick to sweat it out!

13

Garden for 20 minutes.

Download Article

You read that right—a green thumb can help you burn major calories. Exercise doesn’t have to mean sweating buckets and lifting weights. Pull out those garden sheers instead! When you think about it, gardening does involve a lot of crouching, lifting, leaning, and digging. And all of those little movements add up to a decent calorie total.
- Plus, gardening can actually increase your self esteem, increase heart health, and improve hand strength. The more you know!^{[14]
  X
  Research source}

14

Walk for 22 minutes.

Download Article

Enjoy a nice, relaxing stroll and chat with a pal. Who said working out had to be a total pain? Go out for a lovely, brisk walk while you burn major calories. Choose somewhere beautiful in nature, and you’ll reap some amazing mental health benefits, too. Plus, you can always burn calories faster by creating a more difficult walk. Hold some light weights, or walk on an incline instead.
- Walking can help you lose weight, increase your energy levels, reduce stress, and strengthen your bones.

15

Stand up for 30 minutes.

Download Article

Get up off your seat, and burn calories without a second thought. Have you ever wanted to scorch the day’s calorie load without having to try? We’ve got the solution right here. Stand on your feet for an extra 30 minutes during the day, and that’s 100 calories burned. Whether you’re watching TV, working, reading, or listening to music—just enjoy your favorite activities while standing up.^{[15]
X
Trustworthy Source

Harvard Business Review
Online and print journal covering topics related to business management practices

Go to source}
- While you stand, you’re also improving your balance, strengthening your legs, and reducing your risk of back pain.

16

Go shopping for 30 minutes.

Download Article

Enjoy the finer things in life—all while kicking out extra calories. Whether you need to grab groceries (or you’re just looking to enjoy an afternoon at the boutiques), shopping involves walking, lifting, and lugging around bags full of awesome finds. In short: yes, shopping is a bit of a workout!
- And while you pick out your dream pair of shoes, you'll be doing more than boosting your physical health. Shopping can actually boost your mood in the moment and over time, too.^{[16]
  X
  Trustworthy Source
  
  Cleveland Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source}

17

Do yoga for 31 minutes.

Download Article

Improve your mindfulness, relax your body, and burn calories with yoga. Though this exercise takes a little more time, there are tons of other amazing benefits. Yoga can increase mindfulness—which will help you feel more emotionally resilient and can even boost your mood. Plus, yoga is super accessible if you’re just getting started. But at the same time, there are always new ways to challenge your body if you’re a long-time enthusiast.^{[17]
X
Trustworthy Source

Johns Hopkins Medicine
Official resource database of the world-leading Johns Hopkins Hospital

Go to source}
- Yoga can actually make you better at self-care, emotional regulation, and managing stress. Plus, it promotes heart health, balance, strength, and hip flexibility too.^{[18]
  X
  Expert Source
  
  Adam Shuty
  Certified Strength & Conditioning Specialist
  
  Expert Interview}

18

Massage your partner for 35 minutes.

Download Article

Earn brownie points with your partner while getting in a mini workout. Massaging uses your upper body and hand muscles—and if you’re giving a higher-pressure massage, you’ll need to use all your strength! Try a shoulder or deep tissue massage, and rack up the health benefits while you do it.
- Not only can giving a massage benefit your health, but it has major positive effects for the recipient, too. Pain reduction, improved circulation, and reduced anxiety, for instance, are in your partner's future.^{[19]
  X
  Trustworthy Source
  
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source}

19

Clean for 30-40 minutes.

Download Article

Give your pad a fresh look while getting in a nice workout, too. Different cleaning jobs will burn calories at different rates—but no matter which one you choose, you’ll be doing your body a favor. Choosing heavier duty jobs (ones that require lifting, kneeling, and scrubbing) if you’re looking for a more rigorous workout sesh. Or, if you’re happy to burn your calories a little slower, dusting, vacuuming, and dishwashing still involve a surprising amount of action.
- Plus, a clean house will lower your stress levels, help you get sick less, and improve your respiratory health. Basically, this option is a total win-win-win!^{[20]
  X
  Research source}
- Reader Poll: We asked 659 wikiHow readers to tell us their favorite way to track their physical fitness, and 58% of them said a fitness tracker or smartwatch. [Take Poll] If you’re interested in keeping track of your exercise during your day-to-day activities, try using tech that does the heavy lifting for you!

Community Q&A

Search

Add New Question

Question

How many sit ups do I have to do to burn 100 calories?

Community Answer

It depends on a person's age, height, weight, and overall fitness. Different studies have yielded different answers to your question, but it probably takes at least 100 sit ups in 20 minutes to burn 100 calories. Some studies suggest that it would take considerably more sit ups than that to burn that many calories.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 2 Helpful 1