Who says burning extra calories has to feel like work?
If the thought of formal exercise makes you want to go back to bed, you’re not alone. But here’s the secret: you can burn hundreds of calories a day doing activities you actually enjoy.
Enter NEAT (Non-Exercise Activity Thermogenesis): the calories you burn from everyday movements that don’t feel like “working out.” And the best? These activities are so fun that you’ll even forget you’re exercising.
This guide reveals 15 truly enjoyable ways to increase your NEAT, burn calories and get healthier, all while having fun.
WHY “FUN” IS IMPORTANT In fact, you will stick to it: Enjoyable activities become habits, not chores Stress disappears: Fun movement releases endorphins without feeling forced Time flies: An hour of fun burns as many calories as an hour of exercise you hate No will necessary: When you love it, motivation is not a problem What is NEAT? (The quick version) NEAT stands for Non-Exercise Activity Thermogenesis – essentially, all the calories you burn performing movement other than sleep, eating, or formal exercise.
Think: dancing while cooking, playing with your dog, walking through a mall, or even having fun at your desk.
Research shows that NEAT can account for an additional 300 to 600 calories burned per day- it’s the equivalent of a serious gym session, but infinitely more enjoyable. According to the Mayo Clinicincreasing thermogenesis of your non-exercise activity is one of the most sustainable ways to increase your daily calorie expenditure.
Want to dig deeper into science? Check out our complete guide to NEAT with 36 strategies (including the less fun ones like cleaning!).
15 Fun Ways to Increase Your NEAT Let’s get to the good stuff: activities that will make you wonder why anyone would choose a boring treadmill.
🎮 Entertainment and games 1. Play active video games Calories burned: 150-300 calories/hour
Gone are the days when gaming meant sitting still on the couch. Modern active video games combine the fun of gaming with legitimate physical activity. Research published in the National Institutes of Health Database showed that active video games can significantly increase energy expenditure compared to sedentary games.
Best options:
Ring-shaped adventure (Nintendo Switch) – RPG adventure with resistance band workouts Beat Saber (VR) – Slice beats with lightsabers in an addictive rhythm game Just dance 2024 – Dance to hit songs with friends Boxing Fitness 2 – Punch to the beat with virtual coaches EA Sports Active – Various sports and fitness activities Why it’s fun: You are truly entertained while moving. Gamification makes you want to beat your high score, which means more movement without thinking about “exercise”.
2. Have a dance party (solo or with friends) Calories burned: 200-400 calories/hour
Dance is one of the most joyful forms of movement. Put on your favorite playlist and relax in your living room, kitchen or bedroom. No rhythm required, just pure fun. Search for Harvard Medical School confirms that dancing burns a significant number of calories while improving cardiovascular health.
Make it even better:
Dancing while making dinner Turn cleaning into a dance session with upbeat music Organize a dance party with friends or children Join a fun dance class (salsa, hip-hop, Zumba) Why it’s fun: Dance combines music, movement and mood enhancement. It’s impossible to dance and be stressed at the same time. Furthermore, this instantly improves your mood.
3. Play yard games Calories burned: 150-250 calories/hour
Outdoor games are not just for children. Yard games suitable for adults combine light competition with social time.
Best garden games:
Cornhole (beanbag toss) Petanque ball Croquet KanJam (frisbee game) Spikeball Badminton Bowling Why it’s fun: Low pressure, great pleasure. Perfect for gatherings, and the friendly competition gets you moving without realizing it.
4. Learn to play an instrument Calories burned: 100-200 calories/hour
Playing the drums, guitar, or even standing while practicing the piano burns more calories than you think, especially instruments requiring full-body engagement.
Ideal for burning calories:
Drums (full body workout) Guitar (especially standing) Saxophone or trumpet (main engagement) Keyboard/piano (standing) Why it’s fun: You develop a creative skill while burning calories. The concentration required makes time disappear.
👨👩👧 Social and family fun
5. Play with children or pets Calories burned: 200-300 calories/hour
Active play time with children or pets is one of the most rewarding forms of NEAT. You build relationships while exercising. According to the CDCactive play is a great way to meet physical activity guidelines while strengthening family bonds.
Ideas:
Play tag, hide and seek or catch children Chase your dog around the yard Have a dance party in the living room with the little ones Play fetch or frisbee with your dog at the park Let’s build obstacle courses together Why it’s fun: Quality time + movement + laughter = the perfect NEAT activity. Your kids or pets will love it too!
6. Take walking tours in new cities Calories burned: 200-300 calories/hour
Exploring a new place on foot combines sightseeing with serious step-counting. You’ll be so absorbed in the experience that you won’t notice you’ve traveled more than 5 miles.
Make it happen:
Book guided walking tours when you travel Explore new neighborhoods in your own city Try self-guided historical walks Take part in food tours (walking + local cuisine tasting) Why it’s fun: Combines adventure, learning and exercise. Much more engaging than walk on a treadmill!
7. Try indoor rock climbing Calories burned: 500-700 calories/hour
Climbing is like a puzzle that you solve with your body. It’s engaging, challenging, and incredibly fun once you get the hang of it. Research shows that rock climbing provides an exceptional full-body workout that builds strength, endurance, and mental focus. between 500 and 700 calories per hour.
To start:
Most climbing gyms offer beginner classes Go with friends to make it social Try bouldering first (no harnesses, low walls) Progress at your own pace Why it’s fun: It’s mentally engaging problem solving that burns calories. The feeling of accomplishment when you complete a route is addictive.
8. Go swimming or play pool games Calories burned: 300-500 calories/hour
Swimming and pool activities provide a low-impact, full-body workout that’s refreshing rather than exhausting.
Fun activities in the pool:
Water volleyball or basketball Billiard games Diving for objects Aquagym classes Casual swimming laps Why it’s fun: Water makes everything easier while providing an incredible workout. Perfect for hot days!
🎨 Creative and leisure-based activities 9. Garden with intention Calories burned: 200-400 calories/hour
Gardening isn’t just yard work: it can be a really enjoyable hobby that burns big calories. THE Centers for Disease Control and Prevention classifies gardening as a moderate-intensity physical activity that contributes to overall health.
Make it fun:
Grow Vegetables You Love to Eat Create a beautiful flower garden Build Raised Beds or Vertical Gardens Try container gardening on a balcony Join a community garden to socialize Why it’s fun: Watching the things you’ve planted grow is incredibly satisfying. Additionally, you receive fresh produce or beautiful flowers as a reward.
10. Do DIY projects you love Calories burned: 150-300 calories/hour
Home improvement projects that you’re really passionate about don’t feel like work: they feel like creating something awesome.
Fun DIY Ideas:
Build custom furniture Paint an accent wall in a fun color Create outdoor seating areas Install shelves or organize spaces Recycle old furniture Why it’s fun: You improve your space while exercising. The end result is tangible and rewarding.
11. Window shop at big malls Calories burned: 150-250 calories/hour
Walking around department stores like IKEA, Target, or multi-level malls allows you to rack up an impressive number of steps without feeling like you’re exercising.
Pro Tips:
Park away from the entrance for bonus stages Take the stairs between levels Browse all the aisles at stores like IKEA Browse without buying (window shopping only) Meet friends to make it social Why it’s fun: You explore, discover new things and get ideas, all while exceeding your step goal.
12. Take photo walks Calories burned: 200-300 calories/hour
Combining photography and walking turns a simple stroll into an engaging creative activity.
Ideas:
Explore new neighborhoods with your camera Chase the golden hour lighting Documenting seasonal changes in nature Join photography meetings Create themed photo challenges Why it’s fun: You focus on capturing great photos, without an account r the steps. The miles disappear while you are absorbed in creativity.
⚡ Fun and sneaky activities 13. Turn racing into a game Calories burned: 100-200 calories/hour
Instead of delivery or curbside pickup, make grocery shopping an active adventure.
Make it fun:
See also
Wear headphones and dance in the aisles Park at the back of the lot Go through all the aisles (even the ones you don’t need) Carry hand baskets instead of using carts when possible Make multiple trips to transport groceries from the car to home Why it’s fun: You are accomplishing a necessary task by moving. The music makes it surprisingly enjoyable.
14. Create cleaning challenges Calories burned: 100-200 calories/hour
Yes, cleaning can be fun if you gamify it!
Fun approaches:
Set a timer and finish the race before it starts Create a High Energy Cleansing Playlist Dancing while vacuum cleaning or sweeping Make it a competition with family members Reward yourself after reaching your cleaning goals Why it’s fun: The competitive element and music turn a chore into an active game.
15. Have active game nights Calories burned: 150-300 calories/hour
Ditch the board games and try movement-based board games instead.
Active play ideas:
Charades Tornado Just Dance Competition Wii Sports Tournaments Treasure hunts Freeze dance Why it’s fun: You laugh with friends while moving. The social aspect makes us forget that we are active.
NEAT Fun Activities Ranked Here’s how these activities compare in terms of enjoyment and calorie burn:
Activity Fun factor Calories/hour Ideal for Playing with children/pets ⭐⭐⭐⭐⭐ 200-300 Families Dancing ⭐⭐⭐⭐⭐ 200-400 Music lovers Active video games ⭐⭐⭐⭐⭐ 150-300 Players Escalation ⭐⭐⭐⭐⭐ 500-700 Adventure seekers Swimming/pool games ⭐⭐⭐⭐⭐ 300-500 Water enthusiasts Yard games ⭐⭐⭐⭐ 150-250 Social gatherings Walking tours ⭐⭐⭐⭐ 200-300 Travelers Gardening ⭐⭐⭐⭐ 200-400 Plant lover Photographic walks ⭐⭐⭐⭐ 200-300 Types of creations Active game nights ⭐⭐⭐⭐ 150-300 Social Butterflies How to Make NEAT Fun a Daily Habit The key to sustainable NEAT is choosing activities that you truly enjoy. Here’s how to make it fit:
1. Start with an activity you are passionate about Don’t try all 15 at once. Choose the one that sounds the most fun to you and commit to it for a week. If you like games, start with active video games. If you’re social, organize an afternoon of games in the yard.
2. Plan for fun like you plan for work Put it on your calendar: “Tuesday 7 p.m.: Just Dance session” or “Saturday 10 a.m.: Family bike ride”. Making fun a priority helps you achieve this.
3. Invite others to join Most of these activities are even better with company. Social responsibility + fun = activities you’ll actually stick to.
4. Track your progress (but keep it light) Use a fitness tracker to see step counts or calories burned, but don’t obsess. The objective is pleasure first, physical fitness second: the results will follow naturally. THE American Heart Association recommends at least 150 minutes of moderate-intensity activity per week, which fun NEAT activities can help you achieve.
5. Mix it up to avoid boredom Browse different activities based on your mood, the weather, or who is available to join you. Variety keeps things fresh and exciting.
Combine Fun NEAT with structured exercises While these fun activities are fantastic for burning calories and improving mood, they work best when combined with structured exercise.
Think about it this way:
Fun NEAT Activities: Your daily movement base (fun, durable, easy to maintain) Structured workouts: Intentional strength and cardio 3 to 4 times per week If you’re ready to add structure without losing the fun, consider working with a coach who can design workouts you’ll actually enjoy. Check out our guide on if online fitness coaching is worth it.
For accountability and personalized programming, our Future App Review explains how having a dedicated coach can help you achieve your fitness goals without feeling like you’re forcing yourself to exercise.
Frequently Asked Questions About NEAT Fun Activities Can fun NEAT activities really replace traditional exercise? NEAT fun activities are great for daily calorie burning and overall health, but they shouldn’t completely replace structured exercise. The best approach combines the two: a fun NEAT for daily movement (300-600 calories) and 3-4 weekly workouts for strength and cardiovascular health.
How do I know if I’m burning enough calories with fun activities? Use a fitness tracker or smart watch to monitor your daily activity. Aim for 10,000+ steps per day or 300-600 calories from NEAT activities. If you’re having fun and staying consistent, you’re on the right track. Learn more about stay motivated to exercise.
What is the most fun NEAT activity for weight loss? Climbing burns the most calories (500 to 700/hour), but the “best” activity is one that you do regularly. Dancing, swimming and playing with children are all very effective because they are enjoyable enough to become regular habits.
Can I lose weight just through fun NEAT activities? Yes, if you create a calorie deficit. Combining an increase in NEAT (300-600 calories/day) with mindful eating can absolutely lead to weight loss. For specific advice, see our article on how to lose 10 pounds the right way.
How long should I do these activities each day? There is no minimum or maximum: that’s the beauty of NEAT! Even 10 to 15 minutes of dancing or playing with animals counts. Many people naturally accumulate 30-60 minutes of NEAT fun per day without trying once they find activities they enjoy.
What should I do if I don’t like any physical activity? Keep experimenting! The 15 activities on this list cover very different experiences. If you’ve tried 3-4 and hate them all, focus on the sneakier options (grocery shopping with music, window shopping, photo walks) where movement is secondary to the main activity. You might also benefit from reading how to start exercising when you’re out of shape.
Ready to make movement fun again? The secret to lasting fitness lies not in willpower, but in finding activities you truly enjoy.
Start by just an activity from this list it looks fun. Commit to trying it this week. Notice how much easier it is to move when you’re having fun.
Then add another one. And another. Before you know it, you’ll be burning an extra 300 to 600 calories a day without feeling like you’re “working out.”
Want even more ways to improve your NEAT? Check out our complete guide with 36 NEAT strategies (including options that are both fun and practical).
And if you’re ready to combine fun daily movements with structured workouts for optimal results, explore how to get fit at home with minimal equipment.
Remember: Exercise doesn’t have to be strenuous. When you find your joy, fitness becomes effortless.
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