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100 Ways to Burn Calories Without Working Out

It is possible to burn calories without working out. And of course, we burn calories even while we sleep, but we can burn significant calories without working out. Being active throughout the day is important for overall better health. Any prolonged sitting or lying down can be extremely harmful to long-term health.

So a good workout is definitely worth it, adding extra calories burned for weight loss can boost results. One of my personal favorites to add to my day is a 30-45 min walk, similar to this 30 day walking challenge.



20 min HIIT treadmill workout???

burn calories


If this is how you have been feeling, this is for you!

Sometimes we can get overwhelmed or demotivated to lose weight by thinking about a structured workout even though we realize we need to get moving to burn calories. It can take an awful lot of self-discipline to get out of our normal busy routine to be tortured for a very difficult workout.

While there is a lot to be said for how beneficial the difficult workouts can be, today I want to share with you some really fun ways to burn calories without really thinking you are working out.

Losing weight really should not always be structured workouts. A healthy lifestyle is more than an hour a day. A healthy lifestyle incorporates activity consistently, resulting in maintaining a high metabolism.

There are so many fun activities to help us feel younger and happier. When we exercise – any form of physical activity that results in sweating – the body releases endorphins. These hormones are awesome because they help us feel happier and can fight depression. The endorphins also help us want to be more active and coming back for more!

Choose some of these activities and invite family and/or friends to join in for a great event! Some on the list are definitely more fun than others – but all will help you burn calories!

100 Activities to Burn Calories

  1. Walk the dog
  2. Swimming
  3. Roller Skating
  4. Golf – ditch the cart
  5. Pickleball
  6. Tennis
  7. Bowling
  8. Soccer
  9. Bicycling
  10. Hiking
  11. Horseback riding – my favorite on the list!
  12. Gardening
  13. Mowing the lawn
  14. Basketball
  15. Housecleaning – not so fun but at least you will burn calories!
  16. Softball
  17. Baseball
  18. Dodgeball
  19. Water Skiing
  20. Ping Pong
  21. Disc Golf
  22. Fishing
  23. Canoeing
  24. Kayaking
  25. Paddle Boating
  26. Geocaching
  27. Kite Flying
  28. Surfing
  29. Washing the car
  30. Laser Tag
  31. Paint Ball
  32. White Water Rafting
  33. Snorkeling
  34. Sledding
  35. Volleyball
  36. Croquet
  37. Windsurfing
  38. Jump on a trampoline
  39. Play Wii – make sure to be standing and moving
  40. Dance
  41. Badminton
  42. Archery
  43. Darts
  44. Handball
  45. Jump rope
  46. Frisbee
  47. Flag Football
  48. Racquetball
  49. Ice Hockey
  50. Field Hockey
  51. Apple Picking
  52. Cherry Picking
  53. Juggle
  54. Clean out a closet
  55. Visit a zoo
  56. Visit a museum
  57. Rearrange furniture
  58. Shovel snow
  59. Judo
  60. Lacrosse
  61. Line Dancing
  62. Four Square
  63. Kneeboarding
  64. Play Catch
  65. Visit a Theme Park
  66. Wax the car
  67. Air Hockey
  68. Foosball
  69. Hopscotch
  70. Hula Hoop
  71. Build a snowman
  72. Shuffleboard
  73. Miniature golf
  74. Target shooting
  75. Bocce ball
  76. Camping
  77. Clean the garage
  78. Karate
  79. Kick Ball
  80. Paint
  81. Chop wood
  82. Window shop
  83. Dance Revolution
  84. Line Dancing
  85. Handball
  86. Tap Dancing
  87. Street Hockey
  88. Rock Climbing
  89. Snowshoeing
  90. Play in the snow
  91. Rake Leaves
  92. Rapelling
  93. Skateboarding
  94. Weed the Garden
  95. Limbo
  96. Whiffle Ball
  97. Trim Bushes
  98. Horseshoes
  99. Trim Bushes
  100. Ice Skating

Losing weight doesn’t have to always be about working out in the traditional sense. There are so many fun ways to burn calories without really trying. Being healthy is truly a lifestyle. When you look for opportunities to get moving as much as possible, your overall health will benefit. Combine that with great eating habits and you will be your most awesome self!

What will you be doing today to be active?

100 Ways to Burn Calories (1)

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claudia bassano

Monday 6th of June 2022

You have trim bushes twice Can you please come to my house?

Stephanie Miller

Tuesday 28th of June 2022

Oh, oops! Good catch, Claudia! Trimming bushes seems to be a full time job at our house...maybe that's why it was on my mind so much when creating the list. Haha

Phillip Beynon

Saturday 9th of April 2016

Seems you overlooked the one form of excercose that we feel compelled to do... Sex. It's a small workout for the heart and releases more endorphins than any other. :)

Stephanie Miller

Monday 11th of April 2016


You are right! Thanks for adding it!


Monday 21st of September 2015

Does rocking in a rocking chair count?

Stephanie Miller

Wednesday 23rd of September 2015

Melanie, If only a rocking chair could count!

Chrissa - Physical Kitchness

Sunday 20th of September 2015

Oh I love this! So many great ideas here. People have NO IDEA how much work it is to build a snowman! For realz!

Stephanie Miller

Wednesday 23rd of September 2015

Chrissa, You are so right! If it raises our heart burns calories!

Chrisy @ Homemade Hooplah

Saturday 19th of September 2015

Great list to keep in mind :D I always get so discouraged about working out, but activities like this help keep it manageable (and fun!)

Stephanie Miller

Wednesday 23rd of September 2015

Chrisy, So happy this list helps you! Try to keep it fun as much as you can and be consistent. You will eventually get over the hump and that's when you will look forward to working out or exercising in some form!

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