13 Ways to Burn Calories without Going to the Gym

Working out

Sure, it’s important to hit the gym, work out, and eat well, but getting to the gym can be near impossible for some. We either are too tired, extremely busy, or just plain lazy. It’s time to leave your excuses behind and avoid slowing down your metabolism. You don’t need to hit the gym to burn calories. It’s astonishing how many people are burning calories while participating in no-sweat activities. Little things such as chewing gum, drinking green tea, and even laughing increase the amount of calories burned daily.

The first step to burning extra calories without going to the gym is to adjust your eating habits. According to azcentral, “you lose 1 pound for every extra 3,500 calories you burn, so by reducing your net caloric intake by 1,000 per day, you’ll trim 2 pounds per week.” Once you have adjusted your eating habits, the next step is to make simple changes in your daily routine. Try a bedroom morning workout, cranking up the AC., and making it a priority to stand up more often. So forget the gym if you can’t make it. Use these simple tips to help you burn more calories throughout the day.


Exercising in the morning is a great way to jump start your day and it doesn’t mean rushing to the gym before work. Just set your alarm a little earlier and go for a run, or do a few jumping jacks, crunches, and squats in your bedroom. Just a little exercise in the morning can boost your metabolism for the day ahead.

Morning Cardio


According to Fit Day, “chewing gum burns roughly 11 calories an hour.” Just make sure you are chewing sugarless gum to avoid unnecessary calories, and painful cavities.

Chew Gum


How about you knock out two birds with one stone; clean your house and burn calories at the same time. Whether you are scrubbing the floor, bending to pick up items, vacuuming or washing dishes, you are constantly moving and constantly burning calories! Research has proven that just a little light housework can burn up to 170 calories an hour.

Clean Your Home


Whether you are at work or home you can burn extra calories by simply walking around on the phone. At work, wear a headset and pace around your office and at home get off your couch and walk outside. You will reap the benefits of fresh air while burning extra calories at the same time.

Walk and Talk


Lack of sleep slows down your metabolism and increases your hunger and appetite. This results in fewer calories burned and more calories consumed. WebMD explains, “according to a 2004 study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours.” Also according to Health Status, “you burn more calories when you are in a deep sleep than when you are just lying reading in bed or tossing and turning.” Therefore, your ability to burn more calories throughout the day largely relies on the overall time and quality of sleep.



Believe it or not, the simple act of standing instead of sitting will help you burn extra calories. According to LiveStrong, “making the standing adjustment for four hours each day can burn an extra 80 to 200 calories -- helping you lose 8 to 20 pounds over the course of a year.”


Stand up


One of the main powers of green tea is that is helps torch fat. It has been proven that green tea boosts your metabolic rate, which in turn helps you burn more calories during the day. Tip: Jumpstart your morning with a cup of green tea to get your metabolism pumping.

Drink Green Tea


Can’t make it to the gym? Burn a few extra calories by taking the stairs instead of the elevator. Simply boost your metabolism by starting your morning with a trip up the stairs. Then end the day with a trip back down.

Take the Stairs


Does the gym easily bore you? Then take up a sport, a fun and easy way to burn calories. According to Nutri Strategy, a person that weighs 155 lbs. can burn 563 calories in a competitive basketball game, 317 calories playing golf, 704 calories in a competitive game of racquetball, and 493 calories playing tennis.

Play a Sport


Those who suffer from dehydration also suffer from a drop in their metabolic rate. According to research, drinking water actually helps increase your metabolism. Plus, the more water you drink, the more times you have to get up and use the bathroom. Tip: Drink ice cold water, it forces your body to work harder resulting in more calories burned.

Drink More Water


Skip your spin class and head outside for a bike ride. According to Active, “cycling for an hour at 15 miles per hour will burn anywhere from 590 to 931 calories depending on weight.”

Go for a Bike Ride


Singing along to your favorite songs is a fun and easy way to burn extra calories. Sing at home, in the shower or in your car. According to Reader’s Digest, “singing zaps 136 calories an hour.”



Wearing a pedometer or fitness tracker is a great way to track your daily physical activity and burn a ton of calories. They work as great motivation by counting the number of steps you take on a daily basis. Work each day to take a few more steps and compete with friends to melt away calories. Tip: Use the LifeTrak Brite R450, it monitors your steps, calories burned, and distance, to name a few.

Wear a pedometer/fitness tracker

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