Last Updated on March 4, 2025
Ever since I got caught jogging in place folding laundry by my neighbor, I have become a little more self-conscious about the techniques I employ to burn extra calories and/or get more steps throughout the day.
Even if you aren’t sold on wearing a pedometer yet (click here to find out why you should be), you can still lose weight and tone up with only a slight effort. Of course the more you do, the better your results will be, but here are a few easy calorie burners to work into your day that won’t make your neighbors or co-workers think you’re crazy.
Easy Calorie Burners
Tighten your abs
This is as simple as it sounds—tighten your abdominal muscles for a few seconds, then relax. You can do this anywhere—while driving, sitting at your desk, or even standing in line. I’m doing them right now while typing! Bonus: It helps improve your posture.
Speaking of posture, straighten up! Pull your shoulders back and stick out your chest. This engages your back muscles, burns a few calories, and makes you look slimmer instantly.
Kegels
Kegels aren’t just for pregnant women or new moms! They’re great for anyone looking to build pelvic floor strength.
Want to switch things up? Tighten your glutes instead. Make sure you’re seated or leaning against a wall—otherwise, you might attract some funny looks.
Fidget
Small movements add up!
- Bounce your leg while sitting at your desk.
- Drum your fingers on the table.
- Sway or rock back and forth when standing in line.
- Pace while talking on the phone.
Even these tiny motions burn calories.
Move Every 30 Minutes
Set a timer to get up and move at least once every half hour. Walk to a window, stretch, or take a quick lap around the room. Have stairs nearby? Use them to boost your calorie burn.
In between fidgeting and random walking around, take a few seconds to lace your hands together with your palms facing out and enjoy a nice stretch.
Turn Chores Into Exercise
Everyday tasks can double as exercise:
- Vacuuming or mopping = arm and core workout.
- Squat when you’re picking up items.
- Take the stairs with smaller loads of laundry rather than carrying everything in one trip.
These small changes add more movement into your day.
Act like every toilet is in a public bathroom. Even if you’re in the comfort of your own home, squat like you’re using the gas station restroom. You’ll burn a few calories and strengthen your legs at the same time.
Commercial Break Workouts
Watching TV? Use the commercial breaks wisely:
- Walk around or move to a different seat.
- Pick up items and put them away.
- Want a challenge? Do 30 seconds of an exercise for each break (e.g., jumping jacks, pushups, or high knees).
Overachievers can rotate through different exercises during each break for a full workout by the end of the show!
Work Harder, Not Smarter
You’ll burn more calories by skipping shortcuts. For example:
- Carry smaller loads of laundry upstairs in multiple trips instead of one.
- Walk every aisle at the grocery store, even if you don’t need something in every section.
- Choose the farther restroom rather than the closest one.
A Few More Sneaky Exercises
Here are additional ideas to get moving:
Add resistance: Wear ankle weights while doing housework for an extra burn.
Dance it out: Play your favorite playlist and dance while cleaning or cooking.
Use every opportunity: Waiting for water to boil? Do a few countertop pushups or calf raises.
Lunge while brushing teeth: Turn this everyday task into a mini leg workout.
These simple tweaks to your daily habits make it easy to burn extra calories without needing a dedicated workout. What are your favorite sneaky ways to stay active? Share them in the comments below!
Hahahaha… that is funny that your neighbor caught you jogging in place. I have been doing neck exercises while riding in the car. My neck has been giving me problems lately…. I think I have a pinced nerve.
Love the list!!! I find myself trying to do the same!! I also love weighing a compression belt while walking and house work. Helps to increase your sweaty-ness!
A compression belt is a great idea! Or those weighted ankle/wrist bands. Thanks for the great tip!
Yes sneaky exercise is my preferred method of exercise – thank you for the ideas I hadn’t come up with yet!
Brilliant!!!!! I’m going to try to incorporate all these!! Thank you!
I laughed out loud at the first few lines. I walk in place while brushing my teeth in the morning. I’ve never been caught by my neighbor, but I have gotten a few odd looks from my husband. Thanks for the great tips. I’ve pinned the post to Pinterest.
Debra, I do the same thing! I also do squats while blow drying my hair. Apparently both things look quite odd because my husband always chuckles when he walks in on me doing either and he’s “caught” me many times! Thanks for commenting.
I need to get better at moving around more throughout the day now that I work from home. I swear I weighed ten pounds less when I was up and moving around a classroom five days a week. I really should use a pedometer because then I would be more conscious of my movement.
Jeri, I was shocked at how little I was moving when I first got my pedometer because I THOUGHT I was being more active. I had to set an alarm on my cell phone for when I am working on my website because I realized I will sit at my computer for hours without getting up if I don’t have a reminder to get up!
I don’t really need to lose weight, but more exercise would be a good idea. I promise to walk to the bank when the weather gets warmer (I feel so lazy when I use the new drive through ATM – at least before I would park my car and walk across the parking lot to deposit a check).
I know what you mean! It’s much harder to convince yourself to walk farther than necessary (or at all) when the weather is whipping at you.