15 Fun Ways to Increase Your NEAT Without Feeling Like Exercise

Who says burning extra calories has to feel like work?

If the thought of formal exercise makes you want to crawl back into bed, you’re not alone. But here’s the secret: you can burn hundreds of calories daily doing activities you actually enjoy.

Enter NEAT (Non-Exercise Activity Thermogenesis)—the calories you burn from everyday movement that doesn’t feel like “working out.” And the best part? These activities are so fun, you’ll forget you’re even exercising.

This guide reveals 15 genuinely enjoyable ways to boost your NEAT, burn calories, and get healthier—all while having a blast.

What is NEAT? (The Quick Version)

NEAT stands for Non-Exercise Activity Thermogenesis—basically, all the calories you burn from movement that isn’t sleeping, eating, or formal exercise.

Think: dancing while cooking, playing with your dog, walking around a mall, or even fidgeting at your desk.

Research shows NEAT can account for 300-600 extra calories burned per day—that’s the equivalent of a serious gym session, but infinitely more enjoyable. According to the Mayo Clinic, increasing your non-exercise activity thermogenesis is one of the most sustainable ways to boost your daily calorie expenditure.

Want to dive deeper into the science? Check out our complete guide to NEAT with 36 strategies (including the not-so-fun ones like cleaning!).

15 Fun Ways to Increase Your NEAT

Let’s get to the good stuff—activities that’ll make you wonder why anyone would choose a boring treadmill.

🎮 Entertainment & Gaming

1. Play Active Video Games

Calorie burn: 150-300 calories/hour

Gone are the days when gaming meant sitting motionless 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 has shown that active video games can significantly increase energy expenditure compared to sedentary gaming.

Best options:

• Ring Fit 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
• Fitness Boxing 2 – Punch to the rhythm with virtual trainers
• EA Sports Active – Various sports and fitness activities

Why it’s fun: You’re genuinely entertained while moving. The 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)

Calorie burn: 200-400 calories/hour

Dancing is one of the most joyful forms of movement. Put on your favorite playlist and let loose in your living room, kitchen, or bedroom. No rhythm required—just pure fun. Research from Harvard Medical School confirms that dancing burns a significant number of calories while improving cardiovascular health.

Make it even better:

• Dance while cooking dinner
• Turn cleaning into a dance session with upbeat music
• Host a dance party with friends or kids
• Join a fun dance class (salsa, hip-hop, Zumba)

Why it’s fun: Dancing combines music, movement, and mood boosting. It’s impossible to dance and be stressed at the same time. Plus, it improves your mood instantly.

3. Play Yard Games

Calorie burn: 150-250 calories/hour

Outdoor games aren’t just for kids. Adult-friendly yard games combine light competition with social time.

Best yard games:

• Cornhole (bean bag toss)
• Bocce ball
• Croquet
• KanJam (frisbee game)
• Spikeball
• Badminton
• Lawn bowling

Why it’s fun: Low pressure, high enjoyment. Perfect for gatherings, and the friendly competition keeps you moving without realizing it.

4. Learn to Play an Instrument

Calorie burn: 100-200 calories/hour

Playing drums, guitar, or even standing while practicing piano burns more calories than you’d think, especially instruments requiring full-body engagement.

Best for calorie burn:

• Drums (full-body workout)
• Guitar (especially while standing)
• Saxophone or trumpet (core engagement)
• Keyboard/piano (when standing)

Why it’s fun: You’re building a creative skill while burning calories. The focus required makes time disappear.

👨‍👩‍👧 Social & Family Fun

5. Play With Kids or Pets

Calorie burn: 200-300 calories/hour

Active playtime with children or pets is one of the most rewarding forms of NEAT. You’re building relationships while getting exercise. According to the CDC, active play is an excellent way to meet physical activity guidelines while strengthening family bonds.

Ideas:

• Play tag, hide-and-seek, or catch with kids
• Chase your dog around the yard
• Have a living room dance party with toddlers
• Play fetch or frisbee with your dog at the park
• 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

Calorie burn: 200-300 calories/hour

Exploring a new place on foot combines sightseeing with serious step counts. You’ll be so absorbed in the experience, you won’t notice you’ve walked 5+ miles.

Make it happen:

• Book guided walking tours when traveling
• Explore new neighborhoods in your own city
• Try self-guided historical walks
• Join food tours (walking + sampling local cuisine)

Why it’s fun: Combines adventure, learning, and exercise. Much more engaging than walking on a treadmill!

7. Try Indoor Rock Climbing

Calorie burn: 500-700 calories/hour

Rock climbing is like a puzzle you solve with your body. It’s engaging, challenging, and incredibly fun once you get the hang of it. Research shows rock climbing provides an exceptional full-body workout that builds strength, endurance, and mental focus, burning between 500-700 calories per hour.

Getting started:

• Most climbing gyms offer beginner classes
• Go with friends to make it social
• Try bouldering (no harness, low walls) first
• Progress at your own pace

Why it’s fun: It’s mentally engaging problem-solving that happens to torch calories. The sense of accomplishment when you complete a route is addictive.

8. Go Swimming or Play Pool Games

Calorie burn: 300-500 calories/hour

Swimming and pool activities provide a low-impact, full-body workout that feels refreshing rather than exhausting.

Fun pool activities:

• Water volleyball or basketball
• Pool tag games
• Diving for objects
• Water aerobics classes
• Casual swimming laps

Why it’s fun: The water makes everything feel easier while still delivering an incredible workout. Perfect for hot days!

🎨 Creative & Hobby-Based Activities

9. Garden With Intention

Calorie burn: 200-400 calories/hour

Gardening isn’t just yard work—it can be a genuinely enjoyable hobby that happens to burn serious 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 things grow that you planted is incredibly satisfying. Plus, you get fresh produce or beautiful flowers as a reward.

10. Tackle DIY Projects You Enjoy

Calorie burn: 150-300 calories/hour

Home improvement projects you’re genuinely excited 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 shelving or organize spaces
• Upcycle old furniture

Why it’s fun: You’re improving your space while getting a workout. The end result is tangible and rewarding.

11. Go Window Shopping at Large Malls

Calorie burn: 150-250 calories/hour

Walking around large stores like IKEA, Target, or multi-level malls racks up impressive step counts without feeling like exercise.

Pro tips:

• Park far from the entrance for bonus steps
• Take the stairs between levels
• Walk every aisle in stores like IKEA
• Browse without buying (window shopping only)
• Meet friends to make it social

Why it’s fun: You’re exploring, discovering new things, and getting ideas—all while crushing your step goal.

12. Take Photography Walks

Calorie burn: 200-300 calories/hour

Combining photography with walking turns a simple stroll into an engaging creative activity.

Ideas:

• Explore new neighborhoods with your camera
• Chase golden hour lighting
• Document seasonal changes in nature
• Join photography meetups
• Create themed photo challenges

Why it’s fun: You’re focused on capturing great shots, not counting steps. The miles disappear while you’re absorbed in creativity.

⚡ Sneaky Fun Activities

13. Turn Grocery Shopping Into a Game

Calorie burn: 100-200 calories/hour

Instead of delivery or curbside pickup, make grocery shopping an active adventure.

Make it fun:

• Wear headphones and dance down the aisles
• Park at the far end of the lot
• Walk every aisle (even ones you don’t need)
• Carry hand baskets instead of using carts when possible
• Make multiple trips carrying groceries from car to house

Why it’s fun: You’re accomplishing a necessary task while moving. The music makes it surprisingly enjoyable.

14. Create Cleaning Challenges

Calorie burn: 100-200 calories/hour

Yes, cleaning can be fun if you gamify it!

Fun approaches:

• Set a timer and race to finish before it goes off
• Create a high-energy cleaning playlist
• Dance while vacuuming or sweeping
• Make it a competition with family members
• Reward yourself after hitting cleaning goals

Why it’s fun: The competitive element and music transform a chore into an active game.

15. Host Active Game Nights

Calorie burn: 150-300 calories/hour

Ditch the board games and try movement-based party games instead.

Active game ideas:

• Charades
• Twister
• Just Dance competitions
• Wii Sports tournaments
• Scavenger hunts
• Freeze dance

Why it’s fun: You’re laughing with friends while moving. The social aspect makes you forget you’re being active.

Fun NEAT Activities Ranked

Here’s how these activities compare on enjoyment vs. calorie burn:

Activity	Fun Factor	Calories/Hour	Best For
Playing with kids/pets	⭐⭐⭐⭐⭐	200-300	Families
Dancing	⭐⭐⭐⭐⭐	200-400	Music lovers
Active video games	⭐⭐⭐⭐⭐	150-300	Gamers
Rock climbing	⭐⭐⭐⭐⭐	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 lovers
Photography walks	⭐⭐⭐⭐	200-300	Creative types
Active game nights	⭐⭐⭐⭐	150-300	Social butterflies

How to Make Fun NEAT a Daily Habit

The key to sustainable NEAT is choosing activities you genuinely enjoy. Here’s how to make it stick:

1. Start With One Activity You’re Excited About

Don’t try all 15 at once. Pick the one that sounds most fun and commit to it for a week. If you love gaming, start with active video games. If you’re social, organize a yard game afternoon.

2. Schedule Fun Like You Schedule Work

Put it on your calendar: “Tuesday 7pm: Just Dance session” or “Saturday 10am: Family bike ride.” Treating fun as a priority makes it happen.

3. Invite Others to Join

Most of these activities are even better with company. Social accountability + fun = activities you’ll actually stick with.

4. Track Your Progress (But Keep It Light)

Use a fitness tracker to see your step count or calories burned, but don’t obsess. The goal is enjoyment first, 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 Prevent Boredom

Rotate through different activities based on your mood, weather, or who’s available to join you. Variety keeps things fresh and exciting.

Combine Fun NEAT With Structured Exercise

While these fun activities are fantastic for burning calories and boosting mood, they work best when combined with some structured exercise.

Think of it this way:

• Fun NEAT activities: Your daily movement base (fun, sustainable, easy to maintain)
• Structured workouts: Intentional strength and cardio 3-4x per week

If you’re ready to add structure without losing the fun factor, consider working with a coach who can design workouts you’ll actually enjoy. Check out our guide on whether 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 Fun NEAT Activities

Can fun NEAT activities really replace traditional exercise?

Fun NEAT activities are excellent for daily calorie burn and overall health, but they shouldn’t completely replace structured exercise. The best approach combines both: fun NEAT for daily movement (300-600 calories) plus 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 smartwatch to monitor your daily activity. Aim for 10,000+ steps daily or 300-600 calories from NEAT activities. If you’re enjoying yourself and staying consistent, you’re on the right track. Learn more about staying motivated to exercise.

What’s the most fun NEAT activity for weight loss?

Rock climbing burns the most calories (500-700/hour), but the “best” activity is whichever one you’ll do consistently. Dancing, swimming, and playing with kids are all highly effective because they’re enjoyable enough to become regular habits.

Can I lose weight just from fun NEAT activities?

Yes, if you create a calorie deficit. Combining increased NEAT (300-600 calories/day) with mindful eating can absolutely lead to weight loss. For specific guidance, check our article on how to lose 10 pounds the right way.

How long should I do these activities each day?

There’s no minimum or maximum—that’s the beauty of NEAT! Even 10-15 minutes of dancing or playing with pets counts. Many people naturally accumulate 30-60 minutes of fun NEAT daily without trying once they find activities they love.

What if I don’t enjoy any physical activities?

Keep experimenting! The 15 activities in this list cover vastly different experiences. If you’ve tried 3-4 and hate them all, focus on the sneakiest options (grocery shopping with music, window shopping, photography walks) where the 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 sustainable fitness isn’t willpower—it’s finding activities you genuinely enjoy.

Start with just one activity from this list that sounds fun. Commit to trying it this week. Notice how much easier it is to move when you’re having a blast.

Then add another. And another. Before you know it, you’ll be burning 300-600 extra calories daily without feeling like you’re “working out.”

Want even more ways to boost your NEAT? Check out our complete guide with 36 NEAT strategies (including both fun and practical options).

And if you’re ready to combine fun daily movement with structured workouts for maximum results, explore how to get fit at home with minimal equipment.

Remember: Exercise doesn’t have to be miserable. When you find your fun, fitness becomes effortless.