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Effortless Ways to Burn Calories Each Day

Updated on February 7, 2012

Everyone is busy these days and it's hard to find time during the day to work out. Even eating right is a hassle! When you are on a time crunch, it's so much easier just to run through a drive-thru then to plan and cook a healthy meal. So what's a person to do?

Guess what? Burning off calories can be super easy! There are lots of ways to burn calories with little effort.

Twenty Ways to Burn Calories

  1. Take a 15 minute walk on your lunch break. You will burn about 80 calories, maybe more, depending how fast you walk.
  2. Drink ice cold water before eating a meal. Ice cold water burns calories and will fill you up so you will eat less.
  3. Don't keep sweets in your home. When you get a craving, walk to the store instead of driving. You will either decide it's not worth it to walk or walk and burn some extra calories before having your treat.
  4. Vigorous cleaning for about twenty minutes burns 100 calories.
  5. Opt for stairs instead of taking an elevator.
  6. Fifteen minutes of strength training (lunges, crunches, push-ups) will burn about 100 calories. Not only that but strength training will help you burn more calories throughout the day.
  7. Play with the kids! Roughhousing with the kids for 30 minutes will burn about 100 calories!
  8. Vaccuming for 30 minutes burns roughly 120 calories.
  9. Take the dog for a walk. You'll burn calories while keeping your pooch happy!
  10. Fidgeting. Surprisingly, nervous and fidgetty people burn an extra 600 to 700 calories per day!
  11. Eat negative calorie foods. Your body needs to work harder to break down certain foods in order to digest them. That means you are actually burning calories while eating! Foods like celery, grapefruit, pickles, sauerkraut, onions and lettuce will slim you down.
  12. Turn the heat down. You burn more calories when you are cold because your body needs to produce its own heat, thus burning calories.
  13. Laugh more throughout the day. Laughter is not only the best medicine, a good hearty laugh will burn quite a few calories too!
  14. Drink coffee and tea, especially green tea. Caffeine is a stimulant and will help you burn more calories during the day. Try drinking it plain - without sugar or cream. It will take some getting used to but trust me, after years of drinking my coffee black, I won't drink it any other way.
  15. Do desk exercises. I'm a fan of leg lifts. Fifteen lifts per leg a couple times throughout the day works fine. Some more easy exercises to do at your desk can be found below.
  16. Dance while getting ready for work in the morning! Just turn your ipod on and have a little fun bopping to the music. You'll burn about 50 extra calories!
  17. Exercise during commercial breaks. Don't just sit there! Run in place, do crunches, lunges or jumping jacks.
  18. Cook your own meals from scratch. An hour of preparing a healthy home cooked dinner burns over 100 calories.
  19. You can burn an extra 500 calories a day standing rather than sitting. Stand while doing things like talking on the phone, texting or reading.
  20. Making out. Okay, a fifteen minute make-out session only burns about twenty calories but it's a lot more than just sitting on the couch and watching tv. It's also a lot more fun!


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    • profile image

      Fitnes Guru 

      7 years ago

    • profile image

      webwatcher review 

      8 years ago

      You really know a lot about this topic. I am going to bookmark this for future reference. Thanks for posting this. Take care. Reg Zooka

    • Taleb80 profile image

      Taleb AlDris 

      8 years ago

      Very helpful hub. Thanks for sharing. Voted Useful.

    • lilmissmontana profile image

      Erin Nichols 

      8 years ago from Montana

      Thank you so much for sharing. This was very useful and interesting. I knew about ice water but was surprised to know that cleaning house burned so many calories. Makes me feel better about being a stay at home mom who is anal about keeping the house clean,

    • jimmyglaughlin profile image

      Jim Laughlin 

      8 years ago from Connecticut

      Very good tips, thank you.

    • FullOfLoveSites profile image


      8 years ago from United States

      Wow, very nice and informative article... fit for all the busy people like me. A make-out is I think the most fun way to keep yourself slim hehehe. I'll try the other methods too, definitely! :)

    • Justlife98 profile image


      8 years ago from Georgia

      Your hub had some very good tips.I do about six of the tip you wrote about in this article.It does help to drink plenty water and stay moving.

    • Ruchi Urvashi profile image

      Ruchi Urvashi 

      8 years ago from Singapore

      Great tips. Drinking cold water before meal to lose weight is something new to me. Excellent hub with unique ideas.

    • VictoriaSheffield profile image

      Author Victoria Sheffield 

      8 years ago from Georgia

      Good information!

    • FloBe profile image

      Flo Belanger 

      8 years ago from British Columbia, Canada

      Loved your ideas. For those of us who do not totally enjoy housework, I have used it as an exercise routine and benefited in many ways. Every movement counts!

    • sweeteeth profile image

      Prerna Singhal 

      8 years ago from India

      great article dear

      some tips seems very easy and useful

      would definitely try some

    • profile image


      8 years ago

      Such a great article for people like me who are very healthy consious....i used to be very chubby and fat more than 120 pounds used to drink lemon water n honey early inn the morning and used to go for a walk for 30min..evening time i used to go to gym for 45min....did a lot of workout and then after 2months i lose 10pounds ....however this article has many useful tips so that everyone can follow and stay healthy and fit and ladies can wear any lower size jeans..hahahah....

      please do visit my site...

    • profile image

      Kena Bladel 

      8 years ago

      Amazing Hub!

    • amandajoyshapiro profile image


      8 years ago

      Great ideas on burning calories. Walking A LOT helps. I also heard that when you go to the mall or somewhere with a big parking lot, (if it's daytime) park in the farther area. Instead of fighting for the front spot, you get some fresh air.

    • profile image


      8 years ago

      Wonderful hub! I also suggest to replace one of the fats you cook with or consume with virgin coconut oil. Coconut oil has a wonderful thermogenic (fat burning) effect!

      Terrific suggestions and a thumbs up!

    • josephbarrett profile image

      Joseph Barrett 

      8 years ago from South Carolina

      Hey Amy, very interesting, effective and beneficial hub to burn calories each day. Your all ideas are not too much tough, they all are really easy. Thanks for sharing this kind of unique and helpful hub.

    • Kasman profile image


      8 years ago from Bartlett, Tennessee

      I love this hub Amy. I was very intrigued by number 12 personally. I do quite a few on this list in terms of the working out and drinking ice cold water. Some very creative extras I wouldn't have thought about! Voting this hub up and very well written.

    • M Zees profile image

      Muhammad Zeeshan 

      8 years ago from Karachi, Pakistan

      an informative hub. My mum needs to read this ...

    • LauraD093 profile image

      Laura Tykarski 

      8 years ago from Pittsburgh PA

      I really enjoyed this hub. I have been trying for several months now to lose weight and am finding it really difficult to stay committed to an exercise regime. Being older I think my metabolism must move at the same rate as a turtle's...what used to help me lose (exercise 3 times a week /just cutting back) just isn't working. Good tips and I'll take a look at the other hubs you have listed.

    • ocbill profile image


      8 years ago from hopefully somewhere peaceful and nice

      workouts before breakfast also trim you down more than working out later in the day because you are using fat energy. I tried it many times.

      Red bell peppers are slimmers too from what I read. Drink a big glass of water when you wake up. It helps push down that excess waste inside you from yesterday. It's kind of like a flush or a poor mans detox drink.

      I learned few more from you for the office. Great tips

    • healthyfitness profile image

      Rick Grimes 

      8 years ago

      Wow i never considered fidgeting a way to burn calories! How about sketching random cubes on paper :P

    • soconfident profile image

      Derrick Bennett 

      8 years ago

      Wow, its like losing weight without even trying

    • Robikan profile image

      Robyn J Williams 

      8 years ago from Canada

      Great tips! And it's true about the coffee -- I can drink it any way it comes, but plain is best!

    • themadimadimadi profile image

      Madison Gardiner. 

      8 years ago from Denver, Colorado

      So many great tips! I've heard about the ice water burning calories before so I started drinking bottles and bottles of it every day and began slimming down before I knew it!

    • etower036 profile image


      8 years ago from Helana

      thanks. I stepped on the scale today and I am now at 255 so since writing my comment I have lost more. I am so happy I was sent here ..

    • amymarie_5 profile imageAUTHOR

      Amy DeMarco 

      8 years ago from Chicago

      Good luck Etower036! It sounds like you are doing everything right!!

    • kitkat1141 profile image


      8 years ago from Ontario, Canada

      Great ideas to burn a few calories!

    • profile image


      8 years ago

      great information and I can see by all the comments that losing weight is such a popular subjet!!!

    • etower036 profile image


      8 years ago from Helana

      I love these tips, and have started to use them as of yesterday. I took an hour to do some cleaning, and I really felt the warmth and knowing that I was burning callories. I am on a strict 1500 cal diet. High protein low carbs. I drink loads of water a day, and with the diet I had I started a year ago at 350 lbs, I am now at 260 so it is working, but with these tips, I think I am on my way to my goal of 18o. Thanks for this wonderful hub.

    • vibz profile image


      8 years ago from India

      Really thanks, this article is very helpful for me. My wife will find me a new person when I follow the tips mentioned above. Thanks

    • rainbd profile image

      Neyamul Muktadir 

      8 years ago from Rangpur, Bangladesh

      Great writing, useful topic specially for the junk food lover. Its really helpful to live a balance life with smart figure like me, Ha ha ha...

    • renegadetory profile image

      Carolyn Dahl 

      8 years ago from Ottawa, Ontario

      You'd be surprised that aside from being easy to put on weight, there are a lot of little ways to increase the amount of calories you can burn in a day! You have put together a great list of such examples! It makes me almost look forward to vacuuming just so I can burn those 120 calories (almost!).

    • Jools99 profile image

      Jools Hogg 

      8 years ago from North-East UK

      Wow, this is a great hub, a one stop shop for loads of great weight loss ideas. I am dieting at the moment - calories counting and I have lost half a stone so far - I stopped buying treats or I keep them out of my eye line! I walk an hour and a half every morning and I only ever eat if I am hungry!

    • tipstoretireearly profile image


      8 years ago from New York

      Walking after meals is a great way to burn calories, and wake oneself up after a good meal!

    • STEVEW13 profile image

      Steve Wright 

      8 years ago from Norwich, England

      Hey there Amy, great hub, and you coincidentally linked to my website via the negative calorie foods list link, I am glad that it was helpful enough for you to recommend :) Steve

    • Ebonny profile image


      8 years ago from UK

      Great ideas here - I especially like the one about turning the heat down (no 12) because you can save on your utility bills at the same time as burning calories!

    • amymarie_5 profile imageAUTHOR

      Amy DeMarco 

      8 years ago from Chicago

      Wow! I didn't know that. Thanks for the advice Hubsy!!

    • amymarie_5 profile imageAUTHOR

      Amy DeMarco 

      8 years ago from Chicago

      Hey that's a great idea. The problem today is video games, computers and all this technology... we don't move around much anymore. I like the timer idea. I think after a while, it becomes a habit. I'm glad he is doing it!

      Thanks for writing and sharing this story. It's great advice!!

    • amymarie_5 profile imageAUTHOR

      Amy DeMarco 

      8 years ago from Chicago

      Thanks Mismazda! Green tea helps!! I drink it everyday too!!

    • talfonso profile image


      8 years ago from Tampa Bay, FL

      Steve, you just gave me an idea! I do Oxycise! as well as regular exercise (you know, the core work, cardio, and strength training with weights).

      Just as you urge your teen client to do the burpees, squats, or pushups in his 15 minute periods of playing video games, I stand up and do 4-10 breaths according to the former exercise regimen (all standing) for every 15-30 minutes of sitting on my PC. (I tend to be very sedentary.) Doing so burns extra calories that exercise alone couldn't get to!

      I perhaps know that Oxycise! may be a scam, but combining it with regular exercise and eating right can be effective in weight loss. I lost 5 pounds and 3 1/2 inches (about 2 from waist) doing this.

    • hubsy profile image


      8 years ago

      I wrote a hub on the health benefits of going to the beach and it turns out that you burn up to fifty percent more calories by walking on sand instead of ground. Just thought I'd mention it.

    • guatemalancook profile image

      Juan Carlos 

      8 years ago from Quetzaltenango, Guatemala

      Very nice will try some and see how it goes

    • alec50 profile image


      8 years ago from St.neots Manchester UK, Wuhan

      Some interesting ways to burn calories! LOL. I'm gonna put them to the test :)

    • mismazda profile image


      8 years ago from a southern georgia peach

      Ok so I really, really, really loved this HUb....because I really , really, really need to lose weight. Voted up and interesting and useful..Oh I drink green tea everyday...twice a day..

    • Steve Hunter profile image

      Steve Hunter 

      8 years ago from Parsippany, NJ

      One of my personal training clients is a kid who LOVES playing video games. This leaves him sedentary for several hours per day haha.

      One thing I make him do is set a timer while he plays. Every 15-minutes he has to do 15 push-ups, 20-squats, or 10-burpees. It helps keep him from stiffening up and also burns off some of the junk he snacks on during the gaming time.

      It took some convincing, but he sticks to it pretty regularly!

    • DeBorrah K. Ogans profile image

      Elder DeBorrah K Ogans 

      8 years ago

      Amymarie, Great practical hub on helathy ways to burn calories! Thanks for the tips! Peace & Blessings!

    • amymarie_5 profile imageAUTHOR

      Amy DeMarco 

      8 years ago from Chicago

      Hi Jasmith,

      I've never heard of that book but I will definitely check it out! Thanks for stopping by!

    • Lil Miss Reader profile image


      8 years ago from Somerset New Jersey

      Thanks for this HUB! Voted UP!

    • navneetjha profile image


      8 years ago from London, United Kingdom

      Fantastic Hub.. Voted up..

    • jasmith1 profile image

      Jen Smith 

      8 years ago from UK

      There are some great tips here. I read a book called 'French women don't get fat' a few years ago which like you, suggested ways (like French women) to move more within the day and other good habits. Thanks for the information.

    • lezsaysit profile image


      8 years ago from New York, NY

      Very helpful tips!

    • profile image


      8 years ago

      Wonderful tips!

      My personal favorites are Laughter, Playing with kids, Cleaning and then the other 17. Doing the thing we enjoy the best to actually urn out the calories adds to the joy of it.

      Very apt hub for revealing the steps to put in for a good healthy body and so a mind.

      Thank you!

    • Chandryclaire profile image


      8 years ago

      Great advice...I didn't know standing burned calories. Thanks.

    • FrankieGoding profile image


      8 years ago

      Wow, very helpful :) some of these things are so simple, yet I wouldn't of thought of them! As for laughter I never thought of it as burning calories. :D Voted up, and useful :)

    • profile image


      8 years ago from Fuck of HUBPAGES

      Thanks for such great hub.

      You can read my hub too.

    • talfonso profile image


      8 years ago from Tampa Bay, FL

      How about adding Oxycise! to your workout regimen? There are some people who think that this alone will not help people shed inches, but most who do have had success with it. I'm doing this, especially when there's a dying relative at home and it keeps me from going to the gym (I also do weights and conventional cardio with that). If you want to look up Oxycise! and want to try it, be my guest.

    • cloudy_cool profile image


      8 years ago from London, UK

      Very nice hub full of practical and do-able everyday things we can do...

      I can leave one more tip - a cold (brrrr) shower will also work just like drinking chilled water before a meal.

      Vited up and more!

    • Rebecca2904 profile image


      8 years ago

      Great hub! and suddenly I'm so glad that I'm a fidgeter :) I think another great way to lose weight easily is to eat five or so small meals throughout the day, rather than three big ones. This way, you'll hardly ever feel hungry and you'll lose the urge to binge eat.

    • Ronaldjust profile image


      8 years ago from New York

      This is really a good post. The points you mentioned in this post are very useful for me to reduce extra calories. I'll bookmark this post for later reterival.

    • petrnikl profile image

      Petr NIkl 

      8 years ago from Prague

      Prima.... :-)

    • Sethughes profile image


      8 years ago

      I always try to take the stairs. They are usually faster anyway. Great hub.

    • fjohn profile image


      8 years ago from india

      great hub

      its very help ful

    • amymarie_5 profile imageAUTHOR

      Amy DeMarco 

      8 years ago from Chicago

      Hi Techound! I think that's a great point. The more you move around the more active you will want to be. The opposite is also true. If you are lying around all the time you will become unmotivated. It's important for our health to stay active. Thank you for commenting!

    • techhound profile image


      8 years ago

      Great advice. No matter what being more active will burn calories and it doesn't take that much to do. As you increase your stamina your desire to be more active increases.

    • amymarie_5 profile imageAUTHOR

      Amy DeMarco 

      8 years ago from Chicago

      ooops sorry you fell! I'm clumsy as hell and have to be careful in my heels! Thanks for reading and I hope these tips help!!

    • teddi20 profile image


      8 years ago

      Great tips. I'm going to give some of them a try, every calorie counts especially when lost. I did try taking the stairs at work more but in wedge heels I fell down. I am fine but avoid stairs in heels at least.

    • amymarie_5 profile imageAUTHOR

      Amy DeMarco 

      8 years ago from Chicago

      Lies? Um, hardly. This is an example of ways for busy people to burn extra calories during the day - especially for people who sit at a desk all day ( like me ). These tricks have helped me and I hope they can help others. I'm sorry that you are so bitter.

    • TrishaEJones profile image


      8 years ago from Europe

      Wow! With all due respect, this sounds like all the bullsh!t the media is feeding us everyday with a silver spoon with cackling madly at our tears of frustration. I've been there, and unless you eat carrots all day while balancing between starvation and showing cake down your throat, there is no way anyone will get any kind of results. I don't know why women like hearing lies, but it seems that's a new trend these days.

    • rtaf444 profile image


      8 years ago

      Excellent list! These are awesome ways to burn calories

    • Kimberly Vaughn profile image

      Kimberly Vaughn 

      8 years ago from Midwest

      I do a lot of these too. If I am watching tv, I get up during commercials and clean. I like to kill two birds with one stone: cleaning and burning a couple calories.

    • Time2Spare profile image


      8 years ago from Richmond, Virginia

      This is a great hub. I have been trying to burn some for a long time. But something or the other comes up and it stops. these are pretty good ways and am pretty much going to try these. Thanks for the hub.

    • jennzie profile image


      8 years ago from Pennsylvania

      I didn't realize there was a positive to being a nervous and fidgety person! Great tips. Voted up and useful, as well as sharing.

    • kygirl89 profile image


      8 years ago from West Virginia

      Thank you! I'm going to try my best to implement some of these into my daily routine.

    • mom4autism profile image


      8 years ago from Northeast U.S.

      Thank you for the tips. I love how they are based in common sense yet I never seem to remember them while I am sitting, etc. I recently lost some weight and need to continue on my path and using these tricks will help keep me on track. useful and voting up - thanks!

    • brenda12lynette profile image


      8 years ago from Utah

      What a great piece!! I had no idea how many calories I burn every day. Voted up and shared!!

    • glorgeousmom profile image

      Glo L Bernadas 

      8 years ago from Philippines

      I'm already doing some of the above listed tips but i guess i had to focus more in doing numbers 3 and 6 to be able to burn more calories. Very useful and voted up.

    • creepyhead profile image


      8 years ago from philippines

      you're right on that. guess it will be easy on me.. im more on veggies..

    • amymarie_5 profile imageAUTHOR

      Amy DeMarco 

      8 years ago from Chicago

      Limit processed foods. Eat mainly whole foods. Veggies, fruit, grains and fish. I don't eat a lot of meat either and I also try not to stuff myself. Stop eating when you start to feel full. It's hard though, especially when food tastes so good :)

    • creepyhead profile image


      8 years ago from philippines

      yup.. i'll go with it.. any tips on the food intake?

    • amymarie_5 profile imageAUTHOR

      Amy DeMarco 

      8 years ago from Chicago

      they help and it's really easy :)

    • creepyhead profile image


      8 years ago from philippines

      i guess im gonna try those tips.. and stick with it.. i really need to slim down

    • profile image


      9 years ago

      What if you do leg lifts with thirdy pounds on it twenty times.... A day for a month... How many calories will I burn, do you think?!(:

    • Akarime31 profile image


      9 years ago from Las Vegas, NV

      I enjoyed your hub. It makes me think about how I spend more time complaining about not losing weight instead of actually doing something to lose it!

    • daisydayz profile image

      Chantele Cross-Jones 

      9 years ago from Cardiff

      Great Hub, voted up and useful! So many simple little tricks there, I didn't know ice cold water could burn calories! Easy peasy!

    • hbentleymom profile image


      9 years ago from Alabama

      I loved this hub! Nice to know that my fidgeting is good for something!!!

    • toomuchmint profile image


      9 years ago

      Great hub! Thanks for the tips. A 15-minute walk is a great way to keep your metabolism revved during the day.

    • iamyoung23 profile image


      9 years ago

      i like it :))) hope to lose some weight soon :DD

    • CrazedNovelist profile image

      AE Williams 

      9 years ago from Atlanta, GA

      Wow!! Those are some USEFUL tips! Great job on giving us tips. Some of them I have already been doing! Others I had never even thought about. :)

    • ellicia profile image


      9 years ago

      That was a great HUB. My biggest problem is sweets. I love peanut butter cookies. I also like double chocolate cake with vanilla ice scream. mmmmmmm !

    • reagu profile image


      9 years ago from Los Angeles

      Awesome suggestions. They're small and easy enough to do. Of course, every little thing adds up to one incredible thing.

    • reviewthelaw profile image


      9 years ago from Newport Beach , California , 92660 United States

      wow this is great! I like the details of suggestion you posted in here. I think it's good to try.

    • carlarmes profile image


      9 years ago from Bournemouth, England

      I use the bike to get to work, it keeps me fit and healthy. I also find eating diner from a small plate reduced the volume of food I consume

    • traslochimilano profile image


      9 years ago from USA

      I like this suggestion very much "Laugh more throughout the day. Laughter is not only the best medicine".

      Nice Hub

    • LaThing profile image


      9 years ago from From a World Within, USA

      Great suggestions! I will have to print this out and stick it to my refrigerator. Thanks for the info, love it!

      Very useful and voting up.... :)

    • profile image

      Anna Kathleen 

      9 years ago

      I just took a walk last night actually; these are some great tips. Good hub!

    • anupma profile image

      Dr Anupma Srivastava 

      9 years ago from India

      Very useful, thanks for sharing it to us. I like walking, this is one of the best ways to reduce weight.

    • flirtingjoe profile image


      9 years ago from San Francisco

      This list is great - so simple and so effective. Totally agree. Also when you are on an escalator you can still walk up the stairs. These are usually higher than normal stairs and therefore tougher...

    • rneufeld profile image


      9 years ago from Virginia

      Thanks for the great ideas! enjoyed it!

    • ShalahChayilJOY profile image

      Shalah Chayil 

      9 years ago from Billings, Montana

      great HUB, doable tips.

    • eric-carter profile image


      9 years ago from Fulham, UK

      Really interesting! Great job!


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