Apr 302014
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easy ways to burn calories

If you know me in real life, you know that I workout a lot. I am almost always at one of the two gyms I belong to or working on my martial arts training. I think a lot of people find going to the gym off-putting, though.  And I get it.  I really, truly get it. Joining and actually getting the motivation to go to a gym can be a hard step to take for some people and I was one of those people that was completely uncomfortable at first, too.  True story – ask anyone.

This is where I shake my booty twice a week in Zumba class!

This is where I shake my booty twice a week in Zumba class!

But do you know what? When it comes to losing weight and getting fit, you don’t necessarily have to go to the gym and spend hours sweating away calories to make any kind of difference.  Believe it or not, there are plenty of ways to burn calories throughout the day without setting foot in a gym. Breaking a sweat is optional.

Here are some of the easiest ways to burn some calories throughout the day:

  • Fidget. That’s right, it may have gotten you scolded as a child, but those of you who pace or bounce your knees up and down are potentially burning up to 350 extra calories during the day.
  • Drink your 8 glasses of water, and make sure they are ice cold. Your body has to expend calories to heat that water up to body temperature.
  • Eat spicy foods. Chili gives your metabolism a boost, causing you to burn more calories.
  • Shop till you drop. Yep, shopping burns calories! To get the most out of this activity, park your car at the far end of the parking lot to get some extra walking in. Hauling groceries in and out of the car burns even more.
  • Those chores you are doing aren’t just making your house look good, they are burning calories, too. With that in mind, put a little more bounce in your step, and don’t spare any elbow grease. Hey, if you are going to be doing the chores anyway, why not take advantage of the potential weight-loss benefits?
  • Turn a night out into a work out. Dancing is a great way to have fun and burn calories at the same time. Not the clubbing type? That’s okay, draw the shades, turn on your favorite tunes and dance by yourself for a few minutes.
  • Laugh it up. Laughing has many proven health benefits, and it burns calories too. Watch some stand up comedy or do a funny movie marathon and let loose with some serious belly laughs. Not only will you burn calories, you will feel great!

Try being as intentional as possible with any physical activities throughout your day. Studies showed that groups of people who were educated about the amount of calories their activities burned actually ended up burning even more, without changing their routine.

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  92 Responses to “Easy Ways to Burn Calories Throughout the Day”

  1. Those are all great ideas except for shopping – VETO!!

  2. I agree! I recently joined our local JCC and yet have only made it to a class regularly — I have not yet felt comfortable to “go workout”. I’m always up for shopping!

  3. I am so not a gym person and tend to work out better at home, but love these tips and I already drink cold water daily (so glad I am doing something right)!! 🙂

  4. This is such a great reminder. It all adds up!

  5. I love spicy foods. I didn’t know they helped burn calories though. Double bonus feature. 🙂

  6. I have the “gym-blues” I don’t want to be around so many people especially when i’m working out which is why I concentrate on that at home. These tips are really great and they’re all something I do daily aside from the water which I need to work on. Thanks!

  7. These are great pointers. I am going to fidget and drink cold water while I work on my blog today!

  8. Those see some easy ways to burn calories. I try to stay as active as I can throughout the day

  9. SOLD! I’m totally on board with the laughing workout. 😉 I love drawing the shades every now and then, cranking the music and dancing my mock-ballet, because in my mind I’m the epitome of graceful.

    True Heroes from A to Z

  10. guess I am going to have to try some of these. They don’t seem too hard. and I have no excuse now.

  11. Great tips! I hate working out, so I make the effort to move as much as possible during the day… or do fun things, like playing Just Dance with my kids.

  12. These are great tips! I also recommend playing with your kids to burn calories. We like bike rides and games of tag!

  13. I love this list, especially the shopping part. I bet I could burn a ton of calories that way!

  14. My husband needs to red your post he thinks shopping has nothing to offer other than shrinking his bank account,

  15. Great tips and yeah for shopping 🙂 I try to drink ice cold water and I add a little red pepper to my eggs in the morning too. I’ve heard that sitting on an exercise ball at the computer is helpful cause you have to stay balanced and can’t help but bounce a little. (but no, I do not do this – I ‘ve tried it and it isn’t the most comfortable thing in the world.)

  16. Once upon a time I had a membership to a local gym. The staff were about as helpful as teats on a boar hog.. I spent most of my time trying to figure out the machines for myself, walking on a treadmill or doing laps around the track inside and then the pool. Now that my back is 3 kinds of twisted I am left with a few exercises I can do without making me go to bed for days to hope it settles down.. but I do fidget.. a lot lol. and clean and clean and clean….

  17. These are great tips, and I have to incorporate more of them into my daily life. I loved Zumba when I was doing it, and should definitely go back to it!

  18. Seems like some easy ways to shed some of those calories!

  19. These are great tools, thank you for sharing. I always recommend to my clients/customers that they should drink atleast 8 cups of water a day to help release those toxins. I didn’t know that spicy foods can raise your metabolism, interesting!

  20. I like to put on dance music while I clean. I get a few extra moves in there.

  21. Love your ideas! I try to also incorporate movement to my classes with children, so I am working out while having fun with them!

  22. Great tips! I always drink my water ice cold for this reason, and love to dance with the kids!

  23. I love spicy foods, and if they get me to loose calories, that would be a great thing.

  24. I so miss my Zumba class — dancing your way to fitness is the best of both worlds! And I wish we could afford a gym membership (and a non shift worker/on call spouse would be helpful too) because I do better at the job. It’s at home I find it hard to stay motivated and interested. Chores and water have allowed me to maintain weight, but they aren’t helping me Lose. Plus being home all day — that’s where All The Food is! ugh.
    Thankfully, now that Spring is actually here, I can walk more.

  25. I need to drink more water for sure. Thanks for the tips. I used to love zumba!

  26. There are SO many reasons that I should be drinking more water. I really need to be better about that.

  27. Great ideas. I am working on the water thing for sure. I’ve got the work out thing down if I could just up my water.

  28. These really are all great ways to burn a few extra calories during the day. I like to listen to music throughout the day as well because when I hear a song I like, I immediately start dancing along. Boom! More calories burnt lol.

  29. I have only tried zumba one but I LOVED it.
    So much fun!

  30. I love hard core calorie burning at the gym, yoga studio or out on a good long run! Water is very important for health in so many ways and I definitely try to drink as much as possible daily!

  31. Great tips! I don’t like to workout at a gym, but I do love to hike. I think the key to sticking with consistent exercise is finding something you love to do.

  32. Good tips! And most can be done in front of the computer which is where I spent too much of my time. 😉

  33. I started doing a 30-day workout challenge, and it’s SO easy to do right before bed. I’ve noticed I sleep better at night, and wake more rested too!

  34. I really need to do more fidgeting. I’ve been stuck on the computer too much lately.

  35. These are all great tips. I love spicy food but have to eat it in moderation because I’m nursing. This is a very informative post.

  36. Great advice! I really need to start drinking more water.

  37. It’s nice to know that some of the activities I am doing is actually burning some calories. If I had to choose a favorite, I would choose dancing. I am enjoying myself and not even thinking about the calories I am burning.

  38. Two gyms? I’m impressed! I love spicy foods, I keep crushed red pepper in my office and add to everything. I also make sure I get up and do a lap at least once an hour.

  39. I used to be so fit! Now I’m pretty big and hate it. I walk every night but I think I eat enough to just maintain my current heavy weight.

  40. Great tips! I notice that when I drink more water, I find myself eating less.

  41. I try to get up every so often and just do a few jumping jacks or jog to the kitchen to get some water. Heck, I’ve even run around the house a few times.

  42. I totally tweeted this out. These are great tips! Maybe this is the reason I’m back to my high school weight! I do a lot of this stuff yet I haven’t been doing any specific fitness workouts. My 2 year old and just being a homemaker really keeps me moving! 🙂

  43. Great tips! I have been wearing my FitBit and trying to get my steps in each day when the gym doesn’t cover it and I love these ideas!

  44. Every time I use the restroom at home, I do sit ups only a few…but it now has become a habit. lol, funny – I know.

  45. I had no clue that chili would help. Shhh, don’t tell Hubby or he will have me make it every night… ha

  46. I so need to drink more water, I am so bad about that!

  47. These are some great ways to burn calories inadvertently. My mother has mobility problems so I am always looking for ways to get her moving her muscles.

  48. You had me at spicy food! Indian food lover here!!! Although I’ve been needing to kick my butt into high gear! Thanks for some gentle suggestions.

  49. I have been working on getting more water in day. I do feel better and not in the mood to snack as much when I drink more water.

  50. Perfect that I read this before starting my workout routine. I love the water and fidgeting part. I have that one down alright.

  51. I’m really glad that laughing burns calories, cause I laugh aLOT! I do drink lots and lots of water and I’m working on eating healthier and making easy and healthier swaps in my recipes. I can really tell a difference!

  52. I need to work on drinking more water and doing more housework.

  53. Water is so important! I just bought a second bottle for water to keep in the fridge so I ALWAYS have cold water available.

  54. I train mostly with an outdoor bootcamp early in the morning. I go at 5am because it fits in best with my schedule but working out early in the day help you burn more calories all day. Win-Win!

  55. I cannot tolerate fidgeting at all. Noone here dares to fidget.

  56. Well for those of us that enjoy shopping – thanks for the additional incentive to shop!

  57. These are all great tips for burning calories! I honestly don’t have the time to make it to the gym but I try to exercise at home.

  58. I am with ya on this. Fantastic advice.

  59. Yeah, about those chores. I definitely need to amp that up. By the time I get done with everything else, some major chores go undone. I love the list. Spicy food could use a kick in my kitchen, too. Good stuff.

  60. This is a great list. Just getting off my butt and moving! Does hauling laundry up and down 2 flights of stairs count???

  61. I often wonder just how many calories I burn during the day chasing after my 2-year old. Great tips, thanks.

  62. I love these tips! So easy to incorporate more of into our day!

  63. Fidgeting still gets me into trouble – my husband hates it! I am one that doe not like the gym, I do weights at home (when I remember because I hate them). I run a lot though. My youngest and I also turn on music and dance like crazy while cleaning. People do not often realize all the things you listed are great workouts and a lot more fun than the traditional gym or good run.

  64. I need to fidget more. I am drinking a ton of water! I have to go potty all the time though.

  65. LOL! this is such a good list it’s making me laugh. I guess I need to do more chores! 🙂

  66. Great tips! I need to fidget more! Getting married in 3 weeks and need that dress to zip! LOL!

  67. thanks i can use all the calorie burning tips i can get. good luck tracey getting your dress zipped!

  68. Wow. these are actually tips I never heard before!! I’m still nursing– so that’s helping to burn some extra cals 🙂

  69. These are fantastic tips. I love the fidget tip- I sit at a desk most of the day. This might help!

  70. I stopped in the middle of reading this to go get a glass of water because I realized I hadn’t had much to drink today. These are all great tips!

  71. What easy ways to burn calories! With all the laughing and dancing around the house I do, I should be burning lots of calories.

  72. Great tips! I am thinking about a stability ball to use while I work at my desk.

  73. Hahaha, love the fidgeting! I’m definitely prone to that!

  74. Oh how I love laughing until my belly hurts! My abs appreciate it too! 🙂

  75. These are great tips. I only like my water ice cold (when I drink it…which I need to get better at) so I am going to have to start drinking more.

  76. Great tips! It’s really nice to find fun ways to burn the calories 🙂

  77. All good tips! I don’t go to the gym, but I’ve been making it a point to do a good yoga/pilates workout every day while my son plays in the backyard–and I’m a good figeter!

  78. I love those ideas much better than trudging an hour away on a boring treadmill! Especially the spicy food! yum. lol. But really fun ideas to get me moving! Amber E.

  79. I at this point just need to do something. I wish I liked spicy foods, LOL. That would be easy. I did just recently get the FitBit and I am trying to let that help me get motivated.

  80. These are some great tips. I try to do things standing up when I can, like talking on the phone.

  81. There are many things you can do to lose weight; whenever I play videogames I stand up instead of sitting so I’m not just slouching around.

  82. I would have never thought of some of these calorie burning ideas! Love the tips on drinking COLD water and fidgeting more.

  83. These are awesome tips – I definitely needed this!

  84. Lately I have been trying to be very intentional with what I’m doing throughout the day for this very reason! Thanks for these tips. I will continue to bounce my knees now… haha.

  85. Great tips! And all of them are easy and totally doable – especially the shopping! Thanks!

  86. I wish I had your ambition to get to the gym … I’m working on it, though.

  87. I mostly work out by dancing or spinning on my exercise bike. I also like to go for walks. I truly HATE exercise. ~lol~

  88. Love this post! SO true that you can turn any activity into a calorie burn.

  89. Water definitely works wonders. I’ve seen the results on my Uncle

  90. Great tips. I didn’t know about cold water – I always drink room temp. water.

  91. I fidget a lot, I didn’t know I was burning that many extra calories, yay!