How do I burn more calories during my workout? is a question everyone who does exercise has asked themselves many times.
If you’re training regularly to lose weight, you probably have a lot in mind about how many calories you can burn and take in during a day.
To help make it easier for you to reach your goal we have some tips to help you spend a little more calories while working out.
So, pay attention:
1. Drink coffee
Some studies have shown that caffeine improves your performance, strength and speed. It also helps you burn more calories during your daily workout, so don’t leave out your cup of coffee.
2. Warm up
Whatever exercise you do, start your workout with a little warm-up. Run, stretch, jog, do whatever you can. This warm-up helps you perform better during your training and increase calories burned.
3. Exercise in morning
It’s important to exercise at a time that works best for you to reduce the chances of missing workouts, but if you can do it in the morning it’s even better because studies have shown that you burn more calories (probably because you have more energy).
4. Indoor rowing
A 200-pound man can burn up to 377 calories during 30 minutes of vigorous rowing, or about 12.5 calories per minute, according to a Harvard University study report. And because you need to use the muscles in your arms, legs and back to row efficiently, it’s a great full-body workout.
5. Jumping rope
Jumping rope at a medium intensity ? 100 to 120 jumps per minute ? burns about 13 calories per minute, according to the Physical Activity Compendium. This activity exercises more muscle groups than running and challenges balance and coordination.
A 200-pound person burns about 1.43 calories per burpee, says sports scientist Jeff Godin. So if you manage to do at least seven per minute, you’re already achieving a double-digit figure. What you’re looking for here is to average at least 10 burpees per minute, or a margin of 14.3 calories per minute.
Why? Doing 10 reps at this pace will rev up your metabolism as much as a 30-second bike sprint, according to a study presented at an annual meeting of the American College of Sports Medicine.
7. Kettlebell swings
This explosive exercise works the big, powerful muscles around your glutes and quads, plus it makes your heart work harder, according to a University of Wisconsin study. In the study, participants burned 20.2 calories per minute and their average heart rate was 93% higher than their marked maximum during a 20-minute routine.
The kettlebell swing makes you work so hard because it’s not a movement you’re used to,” says Dan John, a strength coach in Salt Lake City and author of Intervention. You’re not super efficient here, and your body pays for it.
8. Post-workout snack
Light, protein-packed post-workout snacks will help you burn more calories. Look for something low-calorie like ham rolls to keep you going and prolong the benefits of your workout.
9. Drink water
Not only at the end of your routine, but every 15 minutes. You don’t need a lot of water, a couple of sips are enough to avoid fatigue.
It’s not just about the exercise, it’s about the intensity and effort you put into your routine. That’s why it’s important to help your body feel good. Give it a try!
Share these useful tips with all friends. They will thank you later when they get in shape!
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