We are all looking for ways to burn more calories while working out right? No one has the time to spend hours in they gym, just like everything we do – we need to be efficient. Below are some super easy tips that will accelerate that burn so you can work out better not longer. Add some of these calorie burning tips to your next workout, walk or run and you will see the results on your scale before you know it!
Burn Off Calories With Music
Pop in your earbuds cue up your favorite playlist and get cranking. Listening to music is one of the easiest—and most fun—ways to rev up your calorie burn. When a team of University of Wisconsin researchers asked men and women to perform two 8-minute exercise sessions on a stationary bike, one with music and one in silence, the exercisers increased their average heart rate by 10 beats per minute, worked harder, and burned 7% more calories when they pedaled to tunes.
Burn Calories With a Buddy
Burn more calories while working with a workout buddy. Work out with someone and you can bring out your calorie-scorching best. In one study, researchers from Kansas State University found that people who exercised with a partner they thought was a little fitter and stronger than they were increased their workout time and intensity by as much as 200%.
Use More Calories By Using your Muscles
The more muscles you use, the more calories you burn. That means letting go of the rails on the treadmill and not leaning on the elliptical so your lower body and supporting core muscles have to work harder to keep you upright and in motion.
Burn More Calories By Using your Arms
Race-walkers have an adage: As your arms go, your legs follow. If you want to speed up your pace and turn up your burn, pump your arms faster and your feet will follow. You’ll also engage more upper body muscles for another calorie burning bonus. Ditto for your elliptical machine sessions.
Research shows that exercisers use more fat-burning oxygen when they get their arms into the action by using the elliptical machines handles than when they churn along with their legs alone.
Burn More Calories by Hitting Your Max
You can burn more calories while working out with wigh intensity interval training (HIIT) may be great for getting a big metabolic bump for your exercise time, but because it’s so hard, many people burn out and don’t do it enough to see results.
For a better, consistently higher, calorie burn, you want to hit your “sweet spot,” says Daniel Frankl, PhD, kinesiology professor at California State University, Los Angeles. “That’s the highest submaximal exercise intensity you can tolerate for 30 minutes.” You know you’re there when your breathing is slightly labored, but you can still talk in short sentences.
Pump up the jams
Pair up with an inspirational partner
Let go of the rails
Put your arms into it
Find your sweet spot
Wear some weights
Use the force
Drink some java
Cool your jets
Tune in, not out
Calories Be Gone by Adding Weights
Heavier people burn more calories because their bodies have to work harder to keep them in motion. You obviously don’t want to gain weight to burn calories, but you can fake it by wearing a weighted vest or adjustable weight garment like the TITIN Force Shirt System, a compression shirt that lets you slip up to 8 pounds of weight into 14 pockets. Research shows adding weight to your workouts can increase your calorie burn by 7% during moderate walks and more than 13% during step-climbing exercise.
Use The Force
Gravity is an unexpected, but effective calorie burner—you have to work exponentially harder to fight its forces when you walk, bike, or run at an incline. Head to the hills: you can burn 50% more calories when you go from pancake-level terrain to a more challenging 6% incline.
Burn More Calories With Caffeine
Caffeine not only revs your metabolism, but also is a proven performance enhancer. Studies show that the energizing chemical found in coffee reduces your perception of exercise, so hard efforts feel easier and you can go harder, longer and burn more calories.
Ice Water For Calorie Burn
Hydrate with icy-cold water for a one-two metabolic calorie burning punch. For one, downing a couple cups of cold water can raise your metabolism by about 5% as your body works to warm the fluid. Also drinking an icy beverage before exercising in the heat can help you feel fresher and crank out longer and harder efforts before fatiguing, so you can easily burn more calories. Lemon water is great too.
Burn More Calories By Being Mindful
Texting, watching TV, and flipping through a magazine are good ways to multitask while spinning away on the stationary bike or churning through an elliptical workout, says Frankl. “But they take your attention away your workout so you may not be giving it your best effort,” says Frankl. “Paying attention to your effort—your heart rate, your breathing, the sensation in your muscles—helps you maintain a steady effort so you can burn more calories,” he says.