10 Ways to Torch 100 calories FAST

10 Ways to Torch 100 Calories FAST

Some days you simply do not have time for your usual workout.  Perhaps you are traveling or you have meetings from dawn ‘til dusk.  Or maybe something totally unexpected comes up and your workout time disappears.

When life steals your exercise time, however, you do not have to forgo your workout.  If you have just a few minutes, you can burn off 100 calories, get your heart pumping fast and redeem at least a little of your workout.

Here are 10 ways to torch 100 calories 

Use them on busy days or even to supercharge your normal workout days.  Most estimates are for a person weighing approximately 130-150 pounds.  If you weigh more, you can probably shorten the duration, but if you are lighter, add a few minutes to ensure that you burn at least 100 calories.

1.     Take the stairs.  Stair climbing for 15 minutes will burn 137 calories.  Have a 15 minute break at work?  Find a stair case and set your phone alarm to alert you when 15 minutes have passed.


2.     Run a 5-minute mile. By the time you are 4 and ½ minutes in, you will have already burned 100 calories.  If you can’t get outside, just run in place.


3.     Ride a stationary bike at 20 mph for 4 minutes 54 seconds.


4.     Work on the lawn.  Pull weeds for 17 minutes, rake leaves for 20 minutes, or dig dirt for 16 minutes.


5.     Calisthenics. Spending 15 minutes doing some light body weight squats, lunges, jumping jacks, get-ups and knee-ins will burn about 137 calories.


6.     Go for a walk.  A 150 pound person will burn approximately 117 calories by walking at a 4 mph speed for 20 minutes.  Walk in place if you do not have a good area to walk in outdoors.  Try walking in place while you watch your favorite television show!


7.     Grab the vacuum.  Vacuuming your home or office for 28 minutes will burn 100 calories.  This is a great way to sneak in some exercise at work and get on the good list of your coworkers!


8.     Chop fire wood.  It is hot now, but winter is coming!  Spend 5 minutes chopping fire wood and you will burn 100 calories.

9.     Swim laps.  It only takes 12 minutes to burn off 100 calories while swimming.

10.   Mow the lawn with a push mower.  14 minutes is all it takes to zap 100 calories.

When is Your Child Ready for Athletics?


Parenting 101: There is no rule book. There are a million people out there with a million different opinions offering guidance based on their own studies or what worked for them – but the advice varies and the only thing certain is that there is no one universally “right” answer. To anything. So when it comes to trying to determine when your child is ready to start athletics, don’t be surprised when you find a million different answers. That said, there are a few ways to determine the proper answer for your actual child. Here are a few things to consider:

How independent are they?
Not every child will walk into a room of strangers and greet themselves – and that’s ok! But are they able to communicate on their own with a coach and follow directions with little guidance? If you still need to be heavily involved in their coaching and actions, they may not be ready for true athletics just yet – but that doesn’t mean they aren’t ready for introductory activities: There are tons of parent-child classes out there for everything from tiny tumblers to pee wee soccer. These kinds of programs tend to focus more on basic social skills while getting some energy out and building physical strength and coordination. If your child is fairly comfortable taking direction, has the basics down on being part of a group and cooperating, and is safely past the potty training years, they may be ready for athletics.

What are their physical abilities and opportunities?
One of the great things about athletics is that they build your child’s skills and physical fitness, along with confidence, focus, social skills, and a slew of other perks. That said, of course no child comes in fully trained – but they should have basic coordination down. In this case, they should be able to walk and run steadily, be able to regularly catch a ball and throw or kick to someone with some level of accuracy, and have refined gross and small motor skills. Typically, around age four or five, most children will be physically ready. In terms of deciding which sport to start them in, consider areas that they have a growth opportunity or talent. For example, if they need to improve balance, gymnastics could be a great fit; if they need to improve in the throwing/ catching department, perhaps baseball or something hand-eye related.

Are they interested?
The number one factor in your decision process should take into consideration your child’s interests. Talk with them and open a dialogue if they haven’t already proactively mentioned something they’d like to do. If they have no interest, maybe test the waters with a trial class before you fully invest and take it from there. If they’re interested, all the better!