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100 Ways to Burn 100 Calories

In & Around the House
Activity Minutes Needed to
Burn 100 Calories*
Washing dishes 28
Washing windows 20
Gardening 20
Lay or Remove Carpet/Tile 20
Mowing Lawn (push/power) 20
Raking Lawn 20
Refinishing Furniture 20
Operating Snow Blower 20
Light House Cleaning 18
Paint House: Outside 17
Weeding 17
Chopping & Splitting Wood 14
Mowing Lawn (push/hand) 14
Shovelling Snow by Hand 14
Moving Household Furniture 14
Heavy House Cleaning 14

With the Family
Activity Minutes Needed to
Burn 100 Calories*
Flying a Kite 30
Playing Catch 30
Exploring the Zoo 30
Tossing a Frisbee 25
Dancing: Slow 25
Walking to a friend's house (3 mph) 25
Paddleboat 25
Playing Tag (with your kids) 22
Coaching Sports 20
Roller Skating 20
Kicking a Soccer Ball 20
Washing the Family Car 20
Running Through the Sprinkler 20
Shooting Hoops 20
Walk Family Dog (3.5 mph) 20
Pushing a Stroller (3.5 mph) 20
Hop-Scotch 17
Skateboarding 17
Ice Skating 15
Dancing: Fast 14
Family Bike Ride 13
Rollerblading 13
Backpacking 13
Jumping Rope 8

Individual Activities
Activity Minutes Needed to
Burn 100 Calories*
Stretching 25
Weight Lifting 25
Bowling 25
Golfing: With Cart 25
Water Aerobics 20
Badminton 20
Tai Chi 20
Calisthenics 20
Walking: 3.5 mph 20
Walking: 4.0 mph 19
Walking: 4.5 mph 17
Golfing: Walking 14
Hiking 14
Wrestling 14
Swimming 14
Boxing 14
Aerobics: Low Impact 14
Stair Step Machine 14
Tennis: Singles 13
Aerobics: High Impact 13
Step Aerobics: Low Impact 13
Bicycling: Moderate 13
Rowing: Moderate 13
Running: 5 mph 10
Bicycling: 12-14 mph 10
Swimming: Backstroke 10
Circuit Training 10
Elliptical Trainer 9
Ski Machine 9
Running: 6 mph 8
Swimming: Butterfly 8
Bicycling: 14-16 mph 8
Step Aerobics: High Impact 8
Handball 7
Bicycling: 16-19 mph 7
Running: 7 mph 6
Bicycling: >20 mph 5

Team Sports
Activity Minutes Needed to
Burn 100 Calories*
Volleyball 25
Tennis - Doubles 20
Softball 17
Baseball 17
Soccer 11
Beach Volleyball 10
Basketball 10
Flag Football 10
Hockey: Field or Ice 10
Football 9
La Crosse 9
Water Polo 8

Try Something New?
Activity Minutes Needed to
Burn 100 Calories*
Horseback Riding 20
Hatha Yoga 20
Kayaking 17
Whitewater Rafting 17
Water Skiing 14
Fencing 14
Snow Shoeing 10
Snow Boarding 10
Judo 8
Karate 8
Rock Climbing: Ascending 8

*Based on a 150-pound person

Source for calculations: Compendium of Physical Activity. ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription, 3rd ed. (Williams and Wilkins, 1998).
100 Ways to Burn 100 Calories