There’s nothing worse than genuinely wanting to get to the gym but feeling like your schedule is just too packed (or getting derailed by more entertaining pursuits — no judgment). The good news is, racking up a three-digit calorie burn is totally doable with just 30 minutes of effort. While the activities in following list might not take the place of your regular workout, squeezing a little sweat into your day is better than nothing. Many of these moves are easy to make happen on the go or while you’re enjoying the fresh spring weather.
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OK, maybe you don’t have time to make it to your usual yoga class — no problem. Taking a Vinyasa flow on your own for just 10 minutes torches about 100 calories (and gives you a little midday peace of mind or post-work wind down). At home or in your office, practice a steady flow, moving through chaturanga to engage your arms and core, then to upward dog to activate your shoulders and quads, and downward dog for a full-body burn.
If your household to-do list is keeping you from more conventional calorie-burning activities in the gym, there’s good news: You can still burn calories while doing your chores. Scrubbing your floors or vacuuming the house for 30 minutes will burn just over 100 calories.
Stash your trainers under your desk for a quick calorie-burning run at lunch — one mile is all you have to log to see calorie-burning benefits. If you stick to an easy 11.5-minute-per-mile pace, you’ll burn 100 calories before anyone even notices you’re not at your desk.
Rather than catching up with coworkers over your standard drinks, make it active by hitting up the pool table, dartboard or bowling alley. Each of these activities engages muscles all over your body — for instance, hurling that 12-pound bowling ball fires up your arms and upper back while also engaging your quads and core.
Warmer weather and the allure of the beach don’t have to totally derail your calorie-burning potential — plenty of water sports are great calorie burners. Thirty minutes of sailing burns 100 calories, while 20 leisurely minutes in a canoe or 15 minutes paddleboarding hits your century quota.
If you can make it to the gym for a quick workout, there are plenty of ways to burn 100 calories in less than 30 minutes. Score some cardio with 15 minutes at a moderate pace on a stationary bike or spend your half-hour lifting (go for full body-working moves like weighted squats and kettlebell swings to get the most benefits). Both workouts burn 100 calories.
READ MORE > 10 OF THE BEST WORKOUTS FOR WEIGHT LOSS
