How Many Calories Are Burned in 100 Steps of Stairs and 8 Easy Ways to Burn 100 Calories

Ever wondered how many calories you burn while climbing stairs or how you can efficiently burn an extra 100 calories in your daily routine? Whether you are looking to lose weight, blast fat, or simply get fit, focusing on small calorie deficits can add up over time. Let's explore the calorie burn from climbing stairs and share some easy strategies to help you burn 100 calories in various activities.

Calories Burned in 100 Steps of Stairs

Did you know that climbing stairs for just 100 steps can burn a significant number of calories? On average, you burn approximately 0.17 calories per step you climb. Therefore, climbing 100 steps burns about:

100 steps x 0.17 calories per step 17 calories

While this may not seem like a lot, climbing 1000 steps can burn around 588.23 calories. If you want to burn 100 calories purely through stair climbing, you’d need to climb:

100 calories / 0.17 calories per step 588.24 steps

8 Easy Ways to Burn 100 Calories Today

Crush Cardio

Looking for a quick cardio workout in just 10 minutes? Exploring sprint intervals can be highly effective. Expert Mariotti suggests alternating 30-second sprints at around 8-10 mph followed by a 30-second jog at 4.5-6 mph. For those who prefer alternative options, rowing a 1200-meter straight shot can also help you burn those extra calories.

Do Your Wash

If you’re someone who drives a car, consider washing it yourself instead of opting for a drive-through. Seki mentions that an average 30-minute manual car wash can burn over 150 calories. Besides the physical exertion, you get the satisfaction of saving money on car wash services.

Walk and Talk

Never underestimate the power of a walk while you make a call. Seki points out that a 35-minute phone conversation coupled with a brisk walk can burn around 100 calories or more. This activity is not only great for your health but also a refreshing change from sedentary phone calls.

Park It

Saving a bit of distance by parking further away from your destination can add up to a significant calorie burn. According to Seki, the average person burns one calorie for every 20 steps. If you drive, park your car a couple of street blocks further and walk the extra distance. Similarly, if you take the train, get off a stop or two early to increase your step count and calorie burn.

Swing Some Bells

Kettlebell exercises are a fantastic option for a quick and effective calorie burn. Mariotti recommends doing seven sets of 15 kettlebell swings with 30 seconds of rest in between each set. For those who may not enjoy swings, alternating ten goblet squats with ten kettlebell deadlifts for ten sets is a viable alternative. Each of these exercises can engage multiple muscle groups, leading to higher calorie expenditure.

HIIT It Off

High-Intensity Interval Training (HIIT) can be efficient for burning energy quickly. Mariotti suggests performing 30 box jumps and 30 wall balls with a 15- to 25-pound ball. This intense workout will elevate your heart rate and increase your calorie burn significantly.

Better Your Burpee

Burpees, while challenging, are a quick way to burn calories. Seki explains that one minute of burpees can burn an average of ten calories. To make it manageable, try completing one minute of burpees every hour at work and a few minutes more when you get home to hit your goal. This intermittent approach can help maintain your energy and focus levels during the day.

Go Slopestyle

Raising the incline on your treadmill or finding hills outside can be an excellent way to boost your calorie burn. Seki advises that for every 1 percent increase in incline, you can potentially increase your calorie burn by three to five calories per minute. Over 20 minutes, this can amount to 100 calories burned.

Trying to shed a few pounds or simply improve your fitness? Incorporating these simple strategies into your daily routine can help you burn extra calories and lead you closer to your goals.

Looking for even more natural ways to lose weight backed by science? Check out 30 Easy Ways to Lose Weight Naturally Backed by Science.