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Outdoor Workouts: 50 Ways To Burn 100 Calories Outside

There’s no more powerful motivator to get moving than fresh air and sunshine, so
when the weather is beckoning you outdoors, heed its call! With summer nearly over, who knows how many more gorgeous days we have left before the cold air sets in?

Being outside re-energizes your exercise routine, boosts your enthusiasm, and helps you burn calories. So in honor of the great outdoors, here are 50 ways to work off 100 calories while enjoying some fresh air — arranged according to intensity. You just may find a surprise or two!

(Important: All calorie counts are calculated according to a body weight of 160 pounds. If you weigh less, it will take you longer than the times shown here to burn 100; if you weigh more, not quite as long.)


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  • Run at a 6-minute/mile pace (10 mph)

    Minutes it takes to burn 100 calories: 5

  • Rollerblade At A Fast Pace

    Minutes it takes to burn 100 calories: 7

  • Jump rope (fast)

    Minutes it takes to burn 100 calories: 7

  • Run at a 10-minute/mile pace (6 mph)

    Minutes it takes to burn 100 calories: 7

  • Go bicycling at a fast pace (12-13 mph)

    Minutes it takes to burn 100 calories: 7

  • Practice Tai Kwon Do

    Minutes it takes to burn 100 calories: 8

  • Rollerblade at a leisurely pace

    Minutes it takes to burn 100 calories: 8

  • Swim laps, vigorously

    Minutes it takes to burn 100 calories: 8

  • Go rock climbing

    Minutes it takes to burn 100 calories: 10

  • Do pushups and/or sit ups

    Minutes it takes to burn 100 calories: 10

  • Play basketball

    Minutes it takes to burn 100 calories: 10

  • Play tennis (singles)

    Minutes it takes to burn 100 calories: 10

  • Play touch or flag football

    Minutes it takes to burn 100 calories: 10

  • Play beach volleyball

    Minutes it takes to burn 100 calories: 10

  • Run at a 12-minute/mile pace (5 mph)

    Minutes it takes to burn 100 calories: 10

  • Play lacrosse

    Minutes it takes to burn 100 calories: 10

  • Play kickball

    Minutes it takes to burn 100 calories: 12

  • Row a boat or paddle a canoe (moderately)

    Minutes it takes to burn 100 calories: 12

  • Go backpacking

    Minutes it takes to burn 100 calories: 12

  • Play recreational soccer

    Minutes it takes to burn 100 calories: 12

  • Swim at a leisurely pace

    Minutes it takes to burn 100 calories: 12

  • Play tennis (doubles)

    Minutes it takes to burn 100 calories: 14

  • Rake the yard

    Minutes it takes to burn 100 calories: 15

  • Mow the lawn with a push mower (heavy yardwork)

    Minutes it takes to burn 100 calories: 15

  • Paint a house

    Minutes it takes to burn 100 calories: 16

  • Work in the garden

    Minutes it takes to burn 100 calories: 16

  • Walk at a fast pace (4 mph)

    Minutes it takes to burn 100 calories: 17

  • Go skateboarding

    Minutes it takes to burn 100 calories: 17

  • Play softball or baseball

    Minutes it takes to burn 100 calories: 17

  • Wash windows

    Minutes it takes to burn 100 calories: 18

  • Wash the car

    Minutes it takes to burn 100 calories: 18

  • Shooting "hoops" with a basketball

    Minutes it takes to burn 100 calories: 19

  • Play golf and carry clubs

    Minutes it takes to burn 100 calories: 19

  • Pick up litter

    Minutes it takes to burn 100 calories: 21

  • Practice yoga or stretching

    Minutes it takes to burn 100 calories: 21

  • Practice Tai Chi

    Minutes it takes to burn 100 calories: 21

  • Go bicycling at a leisurely pace (5.5 mph)

    Minutes it takes to burn 100 calories: 21

  • Walk a dog at a brisk pace (3.5 mph)

    Minutes it takes to burn 100 calories: 22

  • Play golf and ride in a cart

    Minutes it takes to burn 100 calories: 24

  • Take a baby for a walk in a stroller (3 mph)

    Minutes it takes to burn 100 calories: 25

  • Walk at a moderate pace (3 mph)

    Minutes it takes to burn 100 calories: 25

  • Dance slowly in the rain

    Minutes it takes to burn 100 calories: 28

  • Play Frisbee catch

    Minutes it takes to burn 100 calories: 28

  • Go surfing

    Minutes it takes to burn 100 calories: 28

  • Swing on a playground swing

    Minutes it takes to burn 100 calories: 30

  • Ride a horse

    Minutes it takes to burn 100 calories: 33

  • Walk at a slow pace (2 mph)

    Minutes it takes to burn 100 calories: 42

  • Read in a hammock

    Minutes it takes to burn 100 calories: 83

  • Sit quietly in on a porch swing

    Minutes it takes to burn 100 calories: 83

  • Take a nap on the beach

    Minutes it takes to burn 100 calories: 83

Were you able to find your favorite? How did it rate? Tell us more about how you like to be active (and burn calories) outside in the comments!

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