10 Simple Ways to Increase Your NEAT and Burn More Calories Without Extra Workouts

NEAT stands for Non-Exercise Activity Thermogenesis—essentially, the calories you burn doing everyday activities that aren’t formal workouts. Increasing your NEAT is a powerful way to improve your health, burn extra calories, and maintain or lose weight without needing to add more gym time.

Here are 10 ways you can boost your NEAT starting today:

1. Park Farther Away
   Get more steps by choosing a parking spot at the far end of the lot. It adds up!
2. Take the Stairs
   Skip the elevator and take the stairs whenever possible.
3. Pace While On the Phone
   Standing and moving while chatting can sneak in some extra activity (and may help wrap up those long convos faster!).
4. Set a Movement Timer
   If you work from home or sit at a desk, set an hourly timer to stand, stretch, or walk around for a few minutes.
5. Do Chores With Energy
   Vacuuming, sweeping, or even mowing the lawn count as movement—especially when done with music or a podcast on.
6. Play With Kids or Pets
   Chase your dog, play soccer with your kid, or toss a ball. It’s fun and effective!
7. Walk Before or After Meals
   A quick stroll can aid digestion and sneak in extra movement—just five to ten minutes makes a difference.
8. Use a Standing Desk or Walking Pad
   Alternate between sitting, standing, and light walking during the workday to stay alert and active.
9. Take the Long Way
   Whether you’re at school, the office, or the grocery store, make your route longer intentionally to move more.
10. Fidget or Stretch
    Even tapping your foot or adding light stretches at your desk burns more calories than sitting still.

These small adjustments to your routine can compound into big results—especially if you’re trying to manage weight or improve energy levels.

To hear Toni’s full take on balancing a busy schedule, learning to slow down, and making the most of movement throughout the day, listen to this week’s episode of the Breathe CrossFit Podcast.