3 Simple Ways to Burn More Calories in Your Next Workout

09 November, 2018

It’s easier than you think to burn more calories. It depends on several factors, like what time of the day you work out, how fast and hard you go, how often you exercise, and how you hydrate.

Most people’s goal with working out is to burn calories. Well, if you want to burn more calories than you are at the right place, continue reading and add the following tips into your routine. You’ll see a difference!

Work out in the morning to burn more calories

Burn more calories by working out in the morning.

Exercising in the morning is much better for you — and much more effective. Studies say that people who work out in the morning end up working harder and longer.

This could be because you have more energy in the morning, unlike after a long day at work. Plus, the number of times you work out per week will help increase how many calories you burn each time. Therefore, your goals should indicate how often you’ll work out. However, if you want to burn more calories, you’ll also have to increase your frequency.

Keep in mind that you’ll get best results and lose the most weight if you combine all of these principles in your training plan. In addition, the faster you cover the same distance running, for example, the more calories you’ll burn.

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Increase the intensity and speed

The faster and harder you work out, the more calories you’ll burn. There is a big difference between walking and running, even more so if you do intervals. In addition, the duration of your workout will directly affect how many calories you burn. If you want to burn more calories, then gradually increase the distance you run.

Make at least one workout session or run per week longer than the rest. This way you’ll burn more calories and really see the physiological changes in your body.

Cardiovascular exercise isn’t everything

When it comes to weight loss, remember that cardio isn’t everything. Don’t forget that the more muscle mass you have, the easier it will be to burn more calories. Therefore, it’s essential to pick a training plan that doesn’t just include aerobic exercise, but also elements like weightlifting.

Drink ice cold water

Ice water.

Make sure that the water you’re drinking is extremely cold — ice cold, if possible. It’s also a good idea to drink it very quickly. 8 glasses of water spaced out over the course of the day is recommended. Believe it or not, you’ll burn about 25 calories per glass. When water is cold, your body has to work harder to heat it up. The result? More calories burned.

Intensive workouts

Another option is to do daily 15-minute workouts. Do an intense workout to make it more effective, and you’ll be able to burn up to 100 calories each time. Try combining five minutes each of different exercises, like the treadmill, bike, and elliptical. Don’t forget 5 minutes doing things like bicep curls, tricep extensions, and arm raises (both to the side and vertically).

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Additional tips to burn more calories

Don’t sit for more than two hours at a time

Working on the laptop.

If this is something you tend to do a lot, change your habit as soon as possible. Take a walk around the office or block or switch out your desk chair for a yoga ball. Sitting on a yoga ball will force you to burn approximately 50 calories per hour because you’ll be using all kinds of stabilizing muscles, both big and small.

Do circuit workouts

Circuits are an excellent option. Do 3 circuits of 10 to 15 reps with rests of between 20 and 30 seconds. If you follow these tips, you should see good results in very little time. All you have to do is try!

  • Astrid von Oetinger G.; Luz María Trujillo G. (2015). Beneficios metabólicos de realizar ejercicio en estado de ayuno (Chile). https://scielo.conicyt.cl/pdf/rchnut/v42n2/art05.pdf
  • Rebeca Vega Pérez; Karla Estefanía Ruiz Hurtado; Jocelyn Macías González; María Dolores García Peña; Olivia Torres Bugarín (2016). Impacto de la nutrición e hidratación en el deporte (México). https://www.medigraphic.com/pdfs/residente/rr-2016/rr162d.pdf