6 Awesome Ways to Burn 400 Calories in One Hour

Everything you do burns calories—breathing, sleeping, standing, and all of the active pursuits you enjoy. But what does it take to burn just 100 calories? You may be surprised by how little—or how much—activity you have to do to achieve that goal! To put it all in perspective for you, we’ve gathered 50 different ways to burn 100 calories. From standard exercises you do at the gym, to everyday chores around the house, you can burn 100 calories in just a few short minutes of your day.

Keep in mind that not all movement is created equal. In order to classify an activity as a cardio ''exercise,'' you must be working at 60-80% of your maximum heart rate. However, even though periods of less intense activity may not count as part of your workout, they still provide health benefits and burn extra calories. After all, the less sitting you do, the better!

1. Walking

This is one of the most basic exercises that most anyone can do. Depending on your weight, walking between 4.5 and 5 miles per hour will burn 400 calories in one hour. Not only is it a heart-healthy exercise, it is simple, can be done almost anywhere, and is a great activity to partake in with friends. All you need is some comfortable clothes and a good pair of walking shoes. If you are in moderately good shape, try incorporating barbells during your walk for added calorie torching power.

2. Swimming

Swimming is one of the best ways of exercising, but bad technique can result in injury. Swimming uses all the major muscles groups in the body at once, so it's a good calorie-burner. Good freestylers will burn 100 calories every 10 minutes (more than jogging). There are so many benefits of swimming as,

Front & Back Crawl workout your arms & shoulders

Breast stroke works your chest and thighs
Butterfly (if you can manage it) focuses on your chest and abs

Whichever stroke you use, the benefits of swimming are:

Low impact exercise
increased fitness
increased long capacity
extra calorie burn

3. Dancing

This is one of the most fun fat-burning activities around that does not feel like work. Most gyms and many community spaces (including churches) offer classes such as Zumba, hip hop cardio, cardio dance party, Jazzercise, belly and salsa dancing. You'll torch calories without the boredom. You can even dance around your home to music you love or at a nightclub for an hour and burn at least 400 calories.

4. Don't blow off breakfast

Studies show that eating breakfast plays a part in successful weight loss — almost 80 percent of people who successfully keep weight off chow down on this meal, according to a study published in Obesity Research.

Your metabolism slows as you sleep, and the process of digesting food revs it up again. Aim for a 300- to 400-calorie breakfast, such as a egg whites, high-fiber cereal (another metabolism booster) with skim milk or oatmeal and fruit.

5. Become active in any way that you can

Don't think of burning calories as something reserved for the gym. You can burn those bad boys anytime, anywhere. The following activities burn 150 calories for a 150-lb person:

Golf and carry your own clubs for 24 minutes
Shovel snow by hand for 22 minutes
Spade your garden for 26 minutes
Push a power lawn mower for 30 minutes
Painting the house for 27 minutes
Play ping pong or chase your kids around the playground for 33 minutes

6. Aerobic Exercise

Aerobic exercise is the best bet for burning 400 calories during one workout for most non-athletes. Low-impact aerobics burns 365 and 455 calories per hour, based on whether you're 160 or 200 lbs. High-impact aerobics, where both feet leave the floor as you jump or dance, burns 511 and 637 calories per hour. Get this same burn from a non-impact workout by rowing. You can burn 400 calories in roughly 30 to 40 minutes by jogging at 5 mph. Activities that let you burn your 400 calories in 30 minutes or less include jumping rope, rollerblading and running. Treadmill intervals using high intensity speed/incline intervals can also burn 400 calories in 30 to 40 minutes.

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