Make Exercise Count!
When it comes to your regular workouts, there are ways to increase your overall calorie burn without adding more time! Here are a few ideas to increase your metabolic burn:
Increase the intensity of your workout. Interval training is highly effective for burning more calories without adding more time. Add intervals to your workout such as sprints or speed walking for a more efficient, fat burning workout.
Increase the resistance and/or weight of your exercise. By simply increasing the resistance of your workout you will give your body an increased metabolic burn because your body will have to work harder and expend more energy to lift the weight.
Jump rope. Jumping rope is one sure way to burn a massive amount of calories in a short period of time. Just fifteen minutes can burn 187 calories. Jump for an hour and you can burn 748 calories in 1 hour.
Increase the incline of your treadmill. Walking at a 10% incline at 3 MPH will burn 255 calories in 30 minutes. That’s about 50 calories more than walking at the same speed on a flat surface.
Hit the bag. Spending 20 minutes hitting the boxing bag will burn 115 calories and give an increased metabolic burn all day because of the added resistance you get from punching the bag.
Do a circuit! Circuit training is an excellent way to get a whole body workout in a short period of time. Here is one of our favorite “Home Circuit” workouts! Repeat 3 – 9 times depending on your fitness level and the schedule!
- 1 minute bodyweight squats
- 1 minute jog in place
- 1 minute push ups
- 1 minute mountain climbers
- 1 minute plank