Losing weight is a simple matter of burning more calories than you consume.
And, it’s as simple as burning 100 calories a day. Over the course of a year, by consuming 100 fewer calories and burning 100 more daily, you can lose 20 pounds.
Incorporating these 5 exercises to burn 100 calories into your daily routine, and you’ll be on your way to weight loss results.
But, make sure to keep a steady pace; scientific studies show walking, when compared to running, isn’t as effective for weight loss. In a detailed research questionnaire that spanned over 6 years, average body mass index decreased significantly in runners compared to walkers.
A good mantra to follow is the “sing and talk test.” If you can sing while you’re running, you’re not going fast enough. But if you’re so out of breath as you run that you can’t talk, and then you’re pushing too hard.
Cycling not only supports weight loss but benefits muscle growth and overall health.
To burn 100 calories, ride casually for at least 20 minutes. When going 13 to 15 miles per hour, you can burn up to 500 to 600 calories an hour.
According to experts, cycling is easy on the joints, strengthens the biggest muscles in your body, and trains muscles to burn more fat.
Cycling also causes your body to burn calories long after you’re done. It raises your basal metabolic rate, the calories burned during rest. Calories are also lost as your body works to repair and replenish muscles from cycling.
Swimming is perfect for those who suffer from joint and body pain associated with normal exercise.
When immersed to the neck, your body bears only 10% of its weight.
Robert A. Robergs, director of the exercise physiology labs at the University of New Mexico in Albuquerque said, “It is a good, whole-body exercise that has low impact for people with arthritis, musculoskeletal, or weight limitations.”
Outside of doing laps in your home and local pool, experts suggest finding a swim coach or a joining and adult swimming group. This is because form in swimming is important to effectiveness, Try swimming for 10 minutes and work up to 30 minutes.
Yoga is based on physically engaging postures and poses; it takes 20 minutes in a yoga class to burn 100 calories.
Yoga has become increasingly popular in recent years due to its effect on weight loss, mood, and depression.
In one clinical study, women were split into two groups; the first participated in a 48-week restorative yoga program, while the other engaged in stretching exercises. Those taking yoga experienced a significant loss in subcutaneous fat when compared with the other group.
If you’re in a tight bind and need a quick exercise, try jump roping. It can be completed in moderately small spaces and doesn’t require expensive equipment.
To burn 100 calories, jump rope for approximately 9 minutes at moderate pace. If you’re having trouble going for 9 minutes straight, take a 60 second break every 3 minutes.
References Williams, Paul T. “Greater Weight Loss from Running than Walking during 6.2-yr Prospective Follow-up.” Medicine and science in sports and exercise (2012).  “6 Reasons Biking Boosts Weight Loss.” Bicycling.  “Fitness Basics: Swimming Is for Everyone.” WebMD.  “Restorative Yoga Better Than Stretching for Trimming Subcutaneous Fat in Overweight Women.” The American Journal of Manage Care.
Whether on the track or the treadmill, running is one of the simplest ways to burn 100 calories. When going 12 minutes per mile, it takes about 10 minutes to burn 100 calories.