How To Burn 100 Calories + The Free Printable

When losing weight, much like with any other hard tasks in life, making drastic and sudden changes to your habits don’t usually work in the long run. You have to be consistent and take it one step at a time and slowly add exercising to your lifestyle.

In order to burn through 1 pound of fat, you’ll have to cut around 3500 calories: the easiest way to do this, if you have the discipline required to be consistent on a daily basis, you can lose a pound every week by cutting 500 calories each day. Small changes like eating smaller meals, drinking more water and doing cardio exercise can lead to significant fat loss.

If you are busy and you don’t have time to spend one hour in the gym every day here is an alternative that allows you to exercise at home: you can do this indoor workout in less than 10 minutes.

(Values are approximate and are based on a 150-pound person.)How to burn 100 calories #workout #cardio #weightloss #fit #fitness


1. Jumping Jacks

Jumping Jacks are a great way to move your entire body, and they’re also good for strengthening your core.


  1. Stand with your hands by your side and your feet together.
  2. In one motion, jump, raise your arms above your head and your feet out to the side.
  3. Revers the motion immediately by jumping back to the starting position.

Rapidly hop your feet back together, and arms by your side.  After 30 repetitions start the Burpees.


2. Burpees

Burpees are a full body exercise which engage almost every muscle in your body, making you burn more calories in less time. You can do them anywhere as you only use your body weight.


  1. Stand with your feet hip width apart and with your arms down by your side.
  2. Move into a squat position with your hands flat on the floor in front of you.
  3. Kick your legs backwards into a press up position. Lower your chest to the floor.
  4. Thrust your chest back up to the press up position and push your chest back to the press up position.
  5. Jump up and raise your hands over your head.


3. Squats

 Squats are an amazing exercise for training the core muscles and the lower body, and done regularly they help to define thighs and buttocks.  


  1. Stand tall with your feet apart and your arms down by your side.
  2. Lower your back as far as you can by bending your knees and pushing your hips back and pushing your body weight into the heels.
  3. For balance, keep your arms in front of you as you are lowering into a squat.
  4. Never let your knees go over your toes.
  5. Your chest should be lifted all the times and your lower body should be parallel with the floor.
  6. Pause then lift back up in starting position in a controlled movement.


4. Push-ups

Push-ups are great muscle toning exercises for the arms, triceps, the front of the shoulders and chest. If you can’t perform a push up on your toes then start on the knees until you get strong enough to do so.


  1. Start on all fours with the hands on the floor in the line with the shoulders but slightly wider.
  2. Your body should form a straight line from the shoulders to the ankles.
  3. Keep your arms engaged and squeeze them as tight as you can.
  4. Lower your body until your chest almost touches the floor, and your elbows are tucked in close to the torso.
  5. Pause for a second and then push yourself in the starting position.


5. Mountain Climbers

Mountain Climbers are another full body workout that engages most muscles in the body and make you burn more calories in less times. It also improves blood circulation, flexibility and overall strength.


  1. Move in a press up position with your hands directly under your chest at shoulder width apart with straight arms.
  2. Your body should form a straight line from the shoulders to the ankles.
  3. Lift your left food off the floor and raise your knee slowly as close as you can to your chest.
  4. Return in the starting position and repeat with the other leg.
  5. Continue for the desired number of reps.


6. Crunches

Crunches are the perfect exercises for strong abdominal muscles, and performed regularly they can help improve your balance.


  1. Lie on your back with your feet flat on the floor, hip width apart and your knees bent.
  2. Place your hands to either side of your head, and don’t lock your finger or pull the head up.
  3. Push the small of your back into the floor while engaging the abdominals.
  4. Leave a few inches between chin and chest.
  5. Begin to roll your shoulders off the floor.
  6. Your lower back should always remain on the floor and your shoulders should leave the floor by few inches.
  7. Hold a moment at the top and slowly move back in the starting position.


7. Lunges

The lunge is a total lower body exercise that gives you more flexibility in the hips, shapes the lower body and increases muscle mass.


  1. Place your hands on the hips, stand tall and pull your shoulders back.
  2. Step forwards with your left leg and slowly lower your body until the front knee is bent to 90 degrees.
  3. The back knee should not touch the floor.
  4. Push yourself in the starting position.
  5. Repeat for the other leg also.


8. Russian Twists

The Russian Twist works your obliques whereas most core exercises just work your abdominals. It also strengthens your back muscles which in turn helps with maintaining a good posture.


  1. Sit on the floor with your feet flat on the ground and your knees bent.
  2. Lean back so your torso is at a 45 degree angle to floor. Make sure you keep your spine straight and not rounded.
  3. Lace your arms straight out in front of your chest with one hand on top of the other.
  4. Slowly raise your core and rotate round to the right as far as you can, make a short pause then revers the movement all the way to the left as far as you can.


9. High Knees

 High Knees and Butt Kicks are cardio exercises that get your heart pumping, and, performed regularly, they will improve your flexibility and power in the lower limbs.


  1. Stand straight, looking directly ahead, with your arms hanging down by your side and with the feet hip width apart.
  2. Jump fast from one foot to the other while lifting your knees as high as possible, hip height is advisable.
  3. Follow the motion with your arms.
  4. Touch the ground with the balls of your feet.


10. Butt Kicks

Butt Kicks are great for shaping, lifting and strengthening your butt if performed regularly.


  1. Stand with your hands down by the side or behind on top of your bottom, while standing with your knees close together.
  2. Flex your right knee and the left leg behind you so it touches the glute, return that leg to the floor and repeat with the other leg.
  3. In order to burn more calories, perform this exercise as quick as you can.


You can get your Free Printable HERE. 

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