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100 Ways To Burn More Calories

By Amanda Reck / October 24, 2016

Ever feel discouraged because you couldn’t make it to the gym that day? We’ve all been there, but even if you miss a workout, it doesn’t mean that you’ve missed all your opportunities to burn some calories.

We’ve compiled a list from the BuiltLean community on Facebook, Twitter, & Youtube about ways you can burn more calories during your day-to-day so that even when you feel too pressed for time to hit the gym, you know you’ve still got at least 100 ways to burn more calories.

Here Are 100 Ways to Burn More Calories:

  1. Take the Stairs Instead of The Elevator
  2. On Days You Don’t Workout, Spend 10-15 Minutes Stretching
  3. Get Better Rest So You Have More Energy To Workout Harder
  4. Lift Heavier Weights To Burn More Calories
  5. Take 5 Minutes Off Your Workout Time Without Changing The Exercises
  6. Do 30 Pushups Before All Meals You Eat At Home
  7. Add Half a Teaspoon of Cayenne Pepper to Your Diet Once a Day
  8. Learn To Play Squash – You Can Even Play Solo
  9. Give Cross Training A Try
  10. Take A Few Extra Steps Each Day – Track Your Steps By Wearing a Pedometer
  11. Have Work Meetings While Standing, or Going For a Walk
  12. Learn How To Surf
  13. Do Jumping Jacks During TV Commercials
  14. Have a Glass of Cold Water, Which Burns Calories During Digestion
  15. Run On Soft Sand, Instead of the Sidewalk, or Track
  16. When Lifting Weights, Use Strength CircuitsTM Instead of Straight Sets
  17. Try New Partner Exercises – It Will Motivate You To Push Harder
  18. If You’re Sitting At Work All Day – Stand Up Every Hour & Walk Around
  19. Bike, or Walk To Work a Few Times a Week if possible
  20. Jump Rope For 10 Minutes Every Day – Try BuiltLean’s Workout
  21. Carry Your Shopping Bags Instead of Getting Them Delivered
  22. Don’t Use the Drive Through When Ordering Food – Walk Inside
  23. Do Less Single Joint Exercises (i.e. Biceps Curls), and More Multi-Joint (i.e. Step Ups)
  24. Complete Every Workout With Interval Training, or Metabolic Conditioning Finishers
  25. Eat More Protein – It Has a High Thermic Effect, So Calories Are Burned During Digestion (See: high protein diet
  26. Build An Extra Few Pounds of Muscle
  27. Play a Sport Once Per Week
  28. Learn How To Play Soccer
  29. Run For 10 Minutes A Day
  30. Exercise 1 Extra Day Per Week
  31. Do More Leg Exercises – They Burn More Calories
  32. Add Progression To Your Workouts, So They Get a Become Harder Over Time
  33. Listen to Fast Paced Music, Which Can Help Increase You Workout Intensity (See: Workout Playlist)
  34. Play The Drums, Or Learn How To Play Them
  35. Eat More Garlic
  36. Stand Up Straight
  37. Learn To Water Ski
  38. Add An Incline When Walking, or Running on the Treadmill
  39. Plant a Garden
  40. Run, Don’t Walk, Up The Stairs
  41. Keep Your Phone Across The Room So You Have To Walk To Reach It
  42. Park In The Farthest Spot From Your Grocery Store
  43. Take the Stairs Instead of the Escalator
  44. Jump on a Trampoline
  45. Add Weights While You Run
  46. Shoot Some Hoops
  47. Learn To Play Tennis
  48. Repaint Your Living Room
  49. Carry Your Golf Clubs When Playing Golf Instead Of Using A Golf Cart
  50. Do Calf Raises While Brushing Your Teeth
  51. Go Mountain Biking
  52. Do Full Body Workouts With Weights
  53. 10 Minutes on the Rowing Machine
  54. Sign Up & Prepare for a 5K Race
  55. Stand Up While You Type For 5 Minutes An Hour
  56. Sprint 100m, Do 10 Burpees, Then Walk 100m. Repeat 5-10 times.
  57. Wash Your Car
  58. Learn how to Ski
  59. Go Paddleboarding During The Summer
  60. Walk While Taking Phone Calls
  61. Rearrange Your Bedroom
  62. Clean Your Bathroom
  63. Learn To Play Hockey
  64. Go Cross Country Skiing For A Day
  65. Go Dancing
  66. Try Hot Yoga
  67. Do Jumping Jacks For 10 Minutes in Your Living Room
  68. Throw Around A Frisbee
  69. Learn How To Juggle
  70. Sit on a Fitness Ball For An Hour
  71. Learn To Skateboard
  72. Plant a Tree
  73. Learn To Breakdance
  74. Walk Your Dog, Or Your Friends Dog
  75. Add 10 Body Squats Between Each Upper Body Exercise
  76. Run 1 Mile Once Per Week
  77. Do 100 Push Ups Per Day
  78. Use Combination Exercises That Work Multiple Muscle Groups At Once
  79. Drink 1 Cup Of Green Tea
  80. Use Primal Movement Exercises in Your Workout
  81. Buy a Pull Up Bar So You Can Do Pull Ups At Home
  82. Carry Your Basket Through the Supermarket – Don’t Push a Cart
  83. Walk to Lunch – Don’t Order In
  84. Spend Your Weekends Outside
  85. Take a Spinning Class
  86. Learn To Play Basketball
  87. Foam Roll Every Time You Watch T.V.
  88. Chop & Stack Firewood
  89. Work Your Way Up To Weighted Pull Ups
  90. Learn to Rock Climb
  91. When You Run Errands, Really Run Some of Them
  92. Do Abs Exercises Between Lifting Sets
  93. Take Out the Trash
  94. Do An Extra 2 Sets of Weights Each Workout
  95. Carry Your Suitcase Instead of Rolling It
  96. Learn How To Snowboard
  97. Go Cross Country Skiing Instead of Downhill For a Day
  98. Set A Goal Of Swimming 50 Consecutive Laps
  99. Mow the Lawn for 20 Minutes
  100. Laugh As Often As You Can

We hope you find some good suggestions from this list and will share your ways to keep those calories off.

Are there ways to burn more calories we missed?

For more ideas on how to lose weight, check out 101 Proven Tips to Lose Weight Fast.


  • Peter Miles says:

    Thanks Amanda, and I'd like to personally vouch for the drums, a great sub for the gym. I appreciate the other ideas, it is next to impossible for me to find time between my wife and i working and raising two kids, but there are a bunch of great ideas here ... now, back to the drums.

  • uncadonego says:

    Re: Point 45. Add Weights While You Run

    Something that starts to get routine is more of a workout again. I just did my 60 minute hike through the conservation area, but this time I had just an extra ten pounds of sand in a weighted vest. It slowed me down by five minutes, and the up and down hill parts, and especially climbing the side of the old 1893 railroad bridge was hard again. It was fun! Just ten pounds is more work....I can't believe that just seven and a half months ago, I was carrying around an extra 103 lbs. all day every day....and it was me!! Yea BUILTlean program!!!

  • Stephen says:

    There are some good ideas listed, some of which I had never come across before, like drinking cold water! And eating more Garlic! It seems that really what you are saying is that there are many ways to burn up calories effortlessly just doing your every day life routines.

  • Kristin says:

    As someone with a human factors background and a person with repetitive stress injury, I cringed at the 30 push ups (injures make you cringe at odd things ;b). The reason - most people already have tight chest muscles from being at their computers too long and should be working out their over-stretched backs out more than their chests. Might I suggest 30 jump squats before each meal? It also burns more calories :) Out of that, awesome list! I will have to try some :)

  • Andrea says:

    I honestly enjoyed this post because I've tried most on the list. My recent additions would be green tea with vitamin D, lemon water in the morning to boost metabolism. I've been overweight most of my life and even lost 3 stones at the most. Recently I've lost over a stone and half One of the biggest things people need to realise is that you can take a horse to the water but you can't make them drink! Tips and ideas can be given but the person has to be motivated to see it through. Oftentimes the weight is baggage of something deeper if not medical, inner work needs to happen first.