By Erin Shepherd,  Fitness Specialist 



How many times have you skipped the gym because you didn’t think you had enough time? Workouts do not have to take an hour to be effective! Moms don’t always have as much time to dedicate to the gym as we used to before kids came along, but that doesn’t mean we should have to skip our workouts all together!  


On the days you’re pushed for time, do as much as you can! Even if you break up your workouts into smaller bits throughout the day, it still counts. What matters the most is that you’re moving your body and staying active!


Here are 5 easy ways you can burn 100 calories:


  1. Take the kids outside and start a game of tag or kick the ball around! 15 minutes can burn around 100 calories and get your kids involved as well! This kid’s activity is disguised as a HIIT workout with short bursts of speed and rest periods naturally built into the game. 

  2. Take the stairs! 10 minutes can be enough to burn 100 calories. Not only that, but this is a great exercise to build strong, shapely legs. 

  3. Like to dance? 30 minutes of casual dancing can burn 100 calories, while something more fast-paced like Zumba can only take you 11 minutes! 

  4. Jumping rope is great if you’re serious about weight loss! 7 minutes can torch 100 calories. If it sounds like a long time, work your way up to it! Jumping rope takes practice, but is a great total-body exercise and will improve your balance as well!

  5. If you have a hill nearby, hill sprints are an awesome way to burn calories in a hurry! Sprint up the hill for 15 seconds, take 45 seconds to slowly come back down and recover, and repeat 10 times. 

There you have it, five exercises to burn 100 calories, all in under 15 minutes! Want some bonus ideas for around the house? Gardening for 25 minutes, fast-paced yard work for 10 minutes, and vacuuming for 30 minutes all are easy ways to burn calories while doing your chores! This goes to show that it doesn’t take much to burn enough calories for weight loss if that is your goal! 

 While this may not be as much as you’d like to do, doing something always beats doing nothing!



The information contained in this article is provided for informational purposes only, and should not be used as a substitute for the advice of your physician or licensed health care provider. You should consult your physician or licensed health care provider before engaging in any exercise activity described in this article to determine if it is right for your needs.