Good Morning Reader,

Some days you simply do not have time for your usual workout. Perhaps you are traveling or you have meetings from dawn ‘til dusk. Or maybe something totally unexpected comes up and your workout time disappears.

When life steals your exercise time, however, you do not have to forgo your workout. If you have just a few minutes, you can burn off 100 calories, get your heart pumping fast and redeem at least a little of your workout.

Here are 10 ways to torch 100 calories

Use them on busy days or even to supercharge your normal workout days. Most estimates are for a person weighing approximately 130-150 pounds. If you weigh more, you can probably shorten the duration, but if you are lighter, add a few minutes to ensure that you burn at least 100 calories.

1. Take the stairs. Stair climbing for 15 minutes will burn 137 calories. Have a 15 minute break at work? Find a stair case and set your phone alarm to alert you when 15 minutes have passed.
2. Run a 5-minute mile. By the time you are 4 and ½ minutes in, you will have already burned 100 calories. If you can’t get outside, just run in place.
3. Ride a stationary bike at 20 mph for 4 minutes 54 seconds.
4. Work on the lawn. Pull weeds for 17 minutes, rake leaves for 20 minutes, or dig dirt for 16 minutes.
5. Calisthenics. Spending 15 minutes doing some light body weight squats, lunges, jumping jacks, get-ups and knee-ins will burn about 137 calories.
6. Go for a walk. A 150 pound person will burn approximately 117 calories by walking at a 4 mph speed for 20 minutes. Walk in place if you do not have a good area to walk in outdoors. Try walking in place while you watch your favorite television show!
7. Grab the vacuum. Vacuuming your home or office for 28 minutes will burn 100 calories. This is a great way to sneak in some exercise at work and get on the good list of your coworkers!
8. Chop fire wood. It is hot now, but winter is coming! Spend 5 minutes chopping fire wood and you will burn 100 calories.
9. Swim laps. It only takes 12 minutes to burn off 100 calories while swimming.
10. Mow the lawn with a push mower. 14 minutes is all it takes to zap 100 calories.

To your success,

Coach Travis Barrett MS, CSCS

P.S. If you’ve found any of this helpful, please be sure to share, like, subscribe to this channel (and my YouTube channel listed below). DHP is exclusively built on word of mouth. We need your help in order to continue to grow and help more people!

P.P.S. - Whenever you're ready, here are 2 ways I can help

1) Subscribe to the DHP YouTube Channel for our most up to date free information about training, nutrition, and recovery

2) Private Coaching

Check out these testimonials below

Traci Counley said “I have been working with Travis for 6 years and he is an amazing coach! I have had several personal trainers over the last 15 years and by far Travis is the most dedicated, thorough, and up to date trainer I have ever had the pleasure to work with. He programs workouts for me on a really progressive and easy to use iPhone app and I do the workouts in my home gym. I love this flexibility and the ability to track my workouts easily. He really gets to know you as an individual and focuses on your goals and how best to achieve them. Travis has an extensive background in kinesiology, various training methods and power lifting and is constantly adapting to the needs of his clients to get them in the best shape of their lives. He consistently seeks out additional training and workshops to expand his fitness knowledge and then passes that onto his clients with new workouts. If you are committed and follow his scheduled workouts and put in a little extra time for mobility work, I guarantee you will be satisfied with your fitness goals. I am in the best shape of my life in my mid 40’s and the strongest I have ever been and the reason why is because Travis has me on a program that changes every 4 weeks and uses different exercises with different rep ranges, intensity and volume each block. He is amazing at coming up with new exercises that work muscle groups in different ways so that you are consistently making gains. He also uses the concept of periodization effectively to maximize strength but also works in appropriate deloading weeks. I cannot say enough great things about Travis not only as a strength and conditioning coach but as a human being. He is one of the kindest people I have ever met and is very easy to talk to and work with. Working with Travis has been the best decision I’ve ever made. Make the commitment now to the best trainer out there!

Emma Price said “Travis has been phenomenal to work with! As an avid runner and a stay at home mom, I was struggling to find a workout routine/program that wasn’t all “fluff” workouts and cardio, yet was also nervous to do anything at the gym beyond a treadmill due to a 15 yr old chronic back injury. Enter Travis! He has 100% met me where I’m at and created a path forward. I’m an absolute novice, and he’s helping me become comfortable in the gym, has handled all my questions and concerns, and most important to me, is helping me get stronger and more limber without hurting or aggravating my injury. Travis is extremely knowledgeable and attentive to detail, which I highly appreciate. As well as meeting in person, he uses a great coaching app we can communicate through and where he can share videos of the workouts I need to do and in return I can share my videos so he can check my form. I’m just a regular person, not a gym rat or body builder, so I was a bit hesitant to seek out a personal trainer, but it has been one of the best decisions I’ve made! Travis is just all around a great guy and amazing coach!!”

Fredrick Lee said “Travis is an absolute professional! I’ve been in special operations for over 12+ years and have had many injuries. I was about to get another back surgery when I started working with Travis. Within 6 months I was pain free, 6 months later I was reaching performance and strength I haven’t seen in years!”