If you’ve ever wished you could burn more calories during your workout without having to exercise longer, here are 10 easy changes you can make to rev up the calorie burn!
- More, More, More. The more of your body you use in an exercise the more calories
your body will burn. Try using your arms more when walking and running, find a cross
trainer with moving arms, or get on a rowing machine. - Up the Ante. Every time you make a change in your workout your body has to adjust and
work harder. If you’ve been walking the same 2 miles at the same pace and incline for the past two years, it’s time for a change. Adding even 30-second bursts of intensity can boost your calorie burn. - Pump Up the Beat. Music has a way of pushing you and motivating you to keep going.
Have you ever noticed how your pace reflects the speed of the music you’re listening to
during exercise? The more upbeat your music the more energy you will bring to your
workout. - Show Up. You see it all the time in the gym. The lady on the treadmill is texting. The man
on the stationary bike is reading the paper. The teen on the rowing machine is just biding time. Stay focused and present in your workout. The more you show up the harder you can push and the more you will get out of it. - Cardio First. A small study published in the Journal of Strength and Conditioning Research examined four groups: running only, strength training only, running followed by strength training, and strength training followed by running. Researchers found that while all exercisers experienced a strong after burn (a higher rate of calories burned when at rest after exercise) for the two hours after working out, the strength training and run/strength training groups had the highest exercise after burn.
- Healthy Competition. A study by Kansas State University researchers found that young
women who trained with a teammate they perceived to be a better performer were able
to quadruple their workout time and intensity. Working out with someone stronger and
faster than you often helps you push through barriers. - Jump for Joy. As kids we just couldn’t keep still. As adults we rarely have both feet off
the ground unless we’re lying down. Jumping exercises, known as plyometrics, are high
intensity and get your heart rate up quickly, increasing your calorie burn. Proper form is
essential when performing plyometrics to reduce the risk of injury. Consider taking a boot camp class or consulting a personal trainer on correct form. - Cold, Hard Facts. A British study showed that individuals who drank refrigerated water
(39 degrees F) worked out 25 percent longer than those who consumed the same amount
of warmer water. - Smell the Roses. Changes in terrain and weather make outside the better choice for
exercise. Research shows that individuals burn 10 percent more calories when walking
or running outdoors rather than on a treadmill at the same speed. - The Homestretch. Stretching not helps your muscles recover but it also helps prevent
overuse injuries and tight muscles. Taking the extra 5-10 minutes to stretch can help
you work out longer and harder during your next session.
