Sometimes you just don’t have enough time in your schedule for a full-blown gym session — and that’s fine.
There are still plenty of things you can do to keep active in and around the other stuff you have planned with your day though. Every little helps, right?
Here are 10 simple activities that will burn 100 calories in 30 minutes or less.
1. Vacuuming the house
Talk about killing two birds with one stone, there’s nothing like a spot of housework to raise your heart rate.
Unless you’ve miraculously managed to avoid lifting a finger up until now, you probably already know that just a few minutes of hoovering can quickly feel like a real workout. Especially if furniture moving is involved.
2. Cutting the grass
If you’re lucky enough to have a sit-on lawnmower, this does not apply to you. We’re talking about the good old fashioned push alongs only.
Getting your garden in order is another great way to burn some calories without even having to think about it — and a nice way to get some fresh air too.
3. Going for a walk
Sounds obvious, but how many times have you gotten into your car to drive a few minutes down the road to your local shop?
If you’re just going to pick up a pint of milk or an essential ingredient you’re missing for your dinner plans, try giving your legs a stretch instead of immediately reaching for the keys.
There’s nothing to stop you going for an evening stroll without a set destination though. Taking a walk around the block after your dinner is a good way to get your steps in and let your food go down.
4. Going shopping
As if you needed any persuading…
When you think about it though, it’s not actually that surprising — of course shopping burns energy, trawling through rails of clothes and trying things on can really take it out of you.
Not to mention the effort of debating with yourself over whether or not you really need another pair of trainers.
5. Cleaning the car
Getting out the sponge and putting a little elbow grease into washing your car doesn’t just save you money, but will have you burning calories too.
Forget yoga, a real test of flexibility is working out how to hoover properly under and around the seats of your car.
6. Doing the gardening
Weeding, watering and wiping the sweat off your forehead because gardening is surprisingly tiring. If you have a garden, you can always find odd jobs to do and they always take some physical effort. Bending down and moving plant pots around will have you burning 100 calories off in no time.
Garden in need of some tender loving care? Pulling out those pesky weeds or cutting down that hedge will have you burning a few calories too.
7. Rearranging the furniture
The best way to get off the sofa is to move it. Picking up furniture is one of the few real-life tasks where all those deadlifts and squats actually come in handy. It’s also a great way to freshen up your living space so you are being productive while you burn those calories.
It’s time to feng shui and freshen up your space — and burn a few calories while you do it.
8. Playing with the dog
Dogs love to play chase, tug-o-war, and throw and catch. All pretty physical for both of you. Taking it out for daily walks and spending time together will not only strengthen your relationship and keep your pup happy, but it’ll also have you moving without even thinking about it.
Don’t have a dog? Try chasing your SO around the house instead.
9. Doing dance tutorials
Dance tutorials work up more of a sweat than most home workouts, so this one is basically an exercise routine in itself. Find one on Youtube and learn some new moves.
If you think dance tutorials aren’t your thing, you can dance in the shower, dance on your bed, dance around the house. The more you enjoy it, the more calories you burn.
Why not film it and show off your moves with friends too?
10. Playing with the kids
You remember how much you used to run around the playground playing games. Why not play them now? Get your kids involved in a game of tag, capture the flag, or frisbee in the park. Running around and having a laugh is a sure-fire way to have fun while you get moving.
It’s also a great way to make memories and ensure that exercise never feels like a chore.
Our verdict? You don’t necessarily have to be in a gym or performing a workout to be burning calories. Don’t beat yourself up about not making it to a session, there are plenty of other ways you can get your muscles moving.