What is the fastest way to burn 100 calories?

Burning calories is an important part of maintaining a healthy weight and fitness level. Knowing the fastest ways to burn 100 calories can help you meet your health and fitness goals more efficiently. This article will explore the top activities that can help you burn 100 calories in the shortest amount of time.

Calories and Weight Loss

A calorie refers to the amount of energy required to raise the temperature of 1 gram of water by 1°C. The number of calories your body burns each day depends on your basal metabolic rate (the number of calories needed to perform essential bodily functions), along with any additional calories burned through physical activity and digestion.

To lose one pound of body fat, you need to create a 3,500 calorie deficit through diet, exercise, or a combination of both. This means if you want to lose one pound in a week, you need to burn 500 extra calories per day. Burning an extra 100 calories per day can contribute significantly to weight loss over time.

Benefits of Burning 100 Calories

Here are some of the key benefits of burning an additional 100 calories per day:

– Accelerates weight loss when done consistently
– Improves cardiovascular health
– Increases endurance
– Boosts metabolism
– Burns body fat
– Improves blood sugar control
– Reduces disease risk factors

Knowing quick and effective ways to burn 100 calories can make it easier to reap these rewards.

The Fastest Ways to Burn 100 Calories

High Intensity Interval Training

One of the quickest ways to burn 100 calories is through high intensity interval training (HIIT). This type of exercise alternates short bursts of intense activity with periods of rest or lower intensity exercise.

Some examples of effective HIIT workouts for burning 100 calories in a short time include:

– 10 minutes of calisthenics circuits (jumping jacks, squat jumps, push-ups, crunches etc.)
– 15 minutes of sprinting or stair climbing intervals
– A Tabata routine involving 20 seconds of intense work followed by 10 seconds of rest, repeated 8 times

The benefit of HIIT is that it spikes calorie burn both during and after your workout by increasing your metabolic rate. Just a short HIIT session can torch 100 calories in well under 20 minutes.

Jumping Rope

Jumping rope is another extremely effective calorie-burning exercise. Here is how long it takes to burn 100 calories with different types of jumping rope:

– Regular speed jumping: 12 minutes
– Moderate speed jump roping: 10 minutes
– Fast speed jump roping: 7 minutes

Jumping rope is a full-body exercise that engages all the major muscle groups. It provides an intense cardiovascular workout that torches calories quickly.


Going for a brisk ride on a bicycle can help you burn 100 calories in under 15 minutes. Here is how long it takes to burn 100 calories with cycling based on speed:

– Leisurely cycling (under 10 mph): 22 minutes
– Casual cycling (10-12 mph): 15 minutes
– Brisk cycling (13-15 mph): 12 minutes
– Fast cycling (over 16 mph): 8 minutes

Cycling is a low-impact exercise that increases your heart rate and engages all the major muscle groups in the lower body. The faster you are able to cycle, the quicker you will burn calories.


Running is one of the quickest ways to burn 100 calories. Here’s how long it takes to burn 100 calories running at different paces:

– 10 minute mile pace: 11 minutes
– 9 minute mile pace: 10 minutes
– 8 minute mile pace: 9 minutes
– 7 minute mile pace: 8 minutes

Running is a high-impact exercise that requires a higher level of fitness. But it spikes your heart rate and calorie burn in a short time, allowing you to torch 100 calories in well under 15 minutes with a brisk pace.

Stair Climbing

Climbing stairs engages all the major muscle groups and significantly raises your heart rate. Here’s how long it takes to climb enough stairs to burn 100 calories:

– Slow stair climbing (30 steps per minute): 22 minutes
– Moderate stair climbing (50 steps per minute): 15 minutes
– Fast stair climbing (75 steps per minute): 11 minutes

Stair climbing is an effective calorie-burning exercise that doesn’t require any equipment. Just a few minutes of brisk stair climbing can help you burn 100 calories.

How Other Activities Compare

To provide some context, here’s how long it would take to burn 100 calories with some other types of exercise:

Activity Time to Burn 100 Calories
Walking (3.5 mph) 35 minutes
Light cycling (under 10 mph) 30 minutes
Water aerobics 30 minutes
elliptical machine 20 minutes
Yoga 35 minutes
Weightlifting 20 minutes

As you can see, high intensity cardio activities like running, jumping rope, HIIT, stair climbing and cycling tend to burn calories the fastest. Lower intensity exercises can still help you burn calories, but it takes longer to torch 100 calories.

Nutrition’s Role in Weight Loss

While the activities above can help you burn calories quickly, it’s important to note that exercise alone isn’t enough for significant weight loss. You also need to pay attention to your diet and reduce your calorie intake.

To lose one pound per week, you need a calorie deficit of 500 calories per day. This can be achieved through:

– Burning 250 calories per day through exercise
– Cutting 250 calories per day through your diet

Some tips for reducing calorie intake include:

– Eating more non-starchy vegetables
– Limiting added sugar and refined grains
– Choosing lean proteins like fish, chicken, turkey, and beans
– Drinking water instead of caloric beverages
– Practicing portion control
– Cooking at home more often

Combining regular exercise with a reduced-calorie diet is the healthiest and most effective way to lose weight over the long-term.

The Importance of Consistency

Burning an extra 100 calories here and there can give you an advantage. But consistency is key when trying to lose weight or improve your endurance.

To get the most out of your workouts, aim to burn at least 200-300 extra calories through exercise most days of the week. This can be done by:

– Getting in 30 minutes of moderate-to-high intensity cardio like running or cycling at least 5 days per week

– Doing HIIT workouts 2-3 times per week

– Incorporating strength training 2-3 days per week to build metabolism-boosting muscle

– Taking a brisk 30-minute walk on off days

Also, be sure to track your calories burned if weight loss is your goal. Wearable devices and apps can help with this. Staying accountable to your daily calorie burn and intake goals is vital.

Incorporating Both Cardio and Strength Training

For the fastest overall results, experts recommend including both cardio and strength training as part of your workout routine.

Cardio exercises like running or jumping rope burn a lot of calories in a short time. But strength training is key for:

– Building metabolically active muscle mass
– Increasing your resting metabolism
– Burning more calories all day long, even at rest

Aim for at least 2-3 strength workouts per week in addition to your cardio. Lifting weights, using resistance bands, and doing targeted calisthenics like push-ups and squats are all effective strength exercises.

Combining regular cardio and strength training is the best formula for maximizing calorie burn.


Burning an extra 100 calories per day can really make a difference in your weight loss and fitness goals. The fastest way to torch 100 calories is through high-intensity cardio exercises like HIIT, running, jumping rope, cycling and stair climbing. Most of these workouts allow you to burn 100 calories in 10-15 minutes.

But for overall health and sustainable weight loss, it’s important to combine short burst cardio sessions with consistent strength training 2-3 times per week as well. Monitoring your calorie intake through nutrition is also key. Aim to create a 500 daily calorie deficit through a combination of diet and exercise.

The activities outlined above provide a guide for the fastest ways to burn 100 calories. Choose the workouts you enjoy and focus on consistency for the best results. Burning an extra 100 calories several times per week can get you closer to your fitness goals.

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