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For Burning 100 Calories Rapidly, Follow These 7 Methods

Want to know how to burn 100 calories?

You don’t have to only go to the gym in order to lose weight. You just need the right information to get you up and going. Having said that, weight loss can be made interestingly if you make it to be. There are interesting ways to burn those calories.

One of the first things that come to mind when thinking about how to burn 100 calories: Running should do the trick. While it can, maybe you might come across a day where you don’t feel like running to get those 100 calories down. Maybe you want to change it up and do something different for once.

Here are 7 ways to burn 100 calories quickly:


I bet you didn’t expect this one, huh? Rock wall climbing might seem questionable for some of you, but with some research I realized that it works wonders for those who are looking to lose weight, and its fun!

“Depending on the intensity of the climb (including your climbing speed, difficulty of the route, etc,) you could burn up to 300 or 500 calories in a half-hour climb.” says Jay Medley (1).

It also improves the shape of your butt and promotes sexy legs. It may seem as if rock climbing is all about the arms, but in actuality it’s about finding a good foot grip and pushing yourself upward with your lower body.


Did you know that playing soccer for 10 minutes can help a 180 pound person burn 100 calories?

How did you get that number?

If you want to know how that number was calculated you can use the soccer calorie counter here.

Here is a copy-and-paste stripped from a section in the page:

The total number of calories burned for any task is calculated by first finding the calorie burn per minute – this is done by multiplying the MET value of the task by the person’s body weight in kg and 3.5, then dividing that number by 200.

We can just already assume from watch people playing that soccer involves constant back-and-forth running—which will help to lose weight fast and work different muscles than you’d expect.

Here is a quickie for basketball:

“A 125-pound basketball player burns about 8 calories per minute”, says Dani Arbuckle (1).


When Sohee Lee, a trainer at New York City’s Peak Performance fitness center has 10 minutes to spare, she grabs dumbbells. “Most women can handle 10 to 15 pounds in each hand,” she says.

You can place them at your shoulders and perform seven squat presses. If it takes you between 20 and 40 seconds then you are performing them at the right speed. Rest and recover for the next minute. After the rest make the switch to plank jacks: Begin in the plank position and spread your legs out so that they are wide apart, then jump with your legs and bring them together (imagine performing a jumping jack horizontally). Do 7 reps and spend the remainder of that minute resting (or sleep, no one’s judging). Repeat this sequence 10 times.


Step aerobics have been around for a long while, but they’re still one of the best ways to burn a lot of calories in just a little amount of time.

Choose a 10-12 inch step platform and you’ll fry about 102 calories in approximately 10 minutes. If your local gym does not have a step class you can find a plyo box and even “create your own 10-minute workout”, says Stehly. “Warm up for three minutes by stepping up onto and down off the box, one foot at a time—quickly enough to break a sweat but not so quickly that you’re compromising form or safety. Then add in five explosive box jumps every minute, on the minute, to really get your heart rate up”

You only need to do this for 10 minutes. Try not to take a break inbetween. (One would agree its a lot harder than it sounds).


If your local gym has a punching bag use that opportunity to throw some punches and anger towards it. Or simply practice kickboxing. Kickboxing has the potential to burn 100 calories in just 10 minutes. It’s combination of strength training and continuous movement makes it more viable than with the punching bag.


Running can get boring sometimes (unless you add some music to your ears). If you want to make a little funner, try switching the location to a more hill-ish land environment where there are ups and downs to jog on. These added intervals will work to your advantage when striving for a more satisfying post-workout.

Lee suggests to “find a hill and sprint up it for 15 seconds”. Her directions include taking 45 seconds to recover slowly back down, and repeat 10 times. In addition she also mentions that these speed intervals can be added to any cardio exercise to get your health benefits, such as the elliptical/arc trainer at your local gym, swimming in the pool or even biking in the park.


Stairs can come in great handy when you’re trying to shed calories. You can walk up the stairs for a mere ten minutes and you will shed 100 calories in no time. These are great for building leg strength and shaping several muscles in your lower body.

Of course there are several factors involved that determine the shots for how much calories you burn in a set time—but generally it takes an average person to burn approximately 100 calories in 10 minutes using the stairs. Holly, a marketing assistant from London in 2014 burned 195 extra calories a day by climbing the stairs (1). Certainly, the stairs provide successful results.

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