Not all of us have time to fit in a session at the gym or for structured exercise, so luckily there are lots of little ways you can increase your calorie burn over the day. Try to fit in one or two of these a day and you'll soon be on the path to fitness!

Cycling.
In just 10 minutes of moderate intensity cycling, you can burn off 100 calories. So, if your ride to work is 20 minutes, you've burned 200 calories on average just getting there, and helped your heart get healthier.


Walking.
Just 15 minutes of brisk walking can burn 100 calories, so park further away from the supermarket and walk in, walk to work or to the shops or go for a walk at the weekends to explore your local area. It all adds up, plus you get some much needed R&R too!


Video workout.
Find yourself a video online of something you really enjoy doing and have a 10 or 15 minute work-out to burn an easy 100 calories. Videojug or Youtube are good sources, and they're easy enough to fit into your lunch break.


Jogging.
If you can fit in some walking, try to add in a couple of minutes of jogging while you're doing it. Not only will upping the intesnity mean you burn more calories, but you'll also feel a lot better for it too. Eight minutes of jogging is all it takes to burn 100 calories, so adding a minute or two in there several times a day can all help.


Skipping.
This is something that footballers, boxers and martial artists use to great effect. Why? Because in just seven minutes, you can burn 100 calories! Added to that the increase in heart rate and breathing rate and explosive movement in your legs, you're looking at a more efficient heart and better lungs, and stronger legs too.


Dancing.
Depending on the type of dancing you're doing, it's easy to burn 100 calories. If you don't want to join a class, you can always turn up the radio at the weekend and just cut loose in the middle of doing the housework. 14 minutes is all it takes to burn that magic 100.


Stairs.
Instead of taking the elevator, take the stairs. If you've got time, run back down them before you run back up and over the day, you'd be surprised just how many times you can fit it in. 14 minutes over the day will add up to your 100 calories.


Gardening.
Spend an hour in the garden weeding, spreading mulch or planting flowers or vegetables, and you can reach 100 calories. But if you add in digging, turning, hoeing, digging in fertiliser or soil improver or mowing the lawn, you can reach it in 26 minutes. Throw in digging out a compost bin or moving paving slabs and you'll be there in less – not to mention you'll be getting fresh air and plenty of exercise.


Washing the car.
Save yourself some money by washing the car by hand instead of using the local garage, because in just 25 minutes, you'll have burned 100 calories, you'll have got some fresh air and you'll have a clean car. If you add in the application of wax, you can even add a great arm and shoulder workout, and a lovely shiny car – and almost 300 calories burned.


Housework.
Spring cleaning is a terrible job unless you really want to burn some calories! Scrubbing floors, mopping, carrying bags of laundry, hoovering, moving furniture and carrying heavy bags of rubbish can all help – and 26 minutes can burn not only 100 calories but also improve your heart and lung health, and your muscle tone. Even if it does mean you wind up with cobwebs in your hair!