3 Simple Ways to Burn More Calories in Your Next Workout

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.
3 Simple Ways to Burn More Calories in Your Next Workout

Last update: 26 May, 2021

The goal of exercising and eating a good diet, in large part, is to burn more calories. One of the most common ways to reduce calories is by adding intensity and hydration to your workout. But, to achieve this, it’s important to burn more calories than you consume.

On that note, diet is the most essential part to achieve fat burning and calorie reduction. However, there are certain tricks that you can add to this in order to achieve your objectives and obtain the desired results. With that in mind, here are some simple tips to burn more calories during the day.

Work out in the morning to burn more calories

Two women working out together in the morning.

Exercising in the morning is much better for you — and much more effective. A summary of a study conducted by Universidad Diego Portales states 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 the 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.

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, as it’s much faster and more effective.

Drink ice-cold water

A glass of 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. Drinking 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.

Along these same lines, water is essential for any type of training given to the body, that is, even when the objective isn’t only to burn calories. A summary of a study conducted at the Autonomous University of Guadalajara explained that water is vital and necessary for the body to preserve its structure and proper functioning

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). Then, follow with 5 more minutes of training where you alternate running and a long walk on the treadmill. At the end, dedicate 3 minutes to strengthening the lower muscles with squats and lunges.

Additional tips

Woman doing yoga stretches.

Don’t sit for more than two hours at a time. 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. Also, get up and do a couple of stretches or yoga positions to activate all the muscles of the body for a few minutes.

Something as simple as this can help you burn about 30 calories in 15 to 20 minutes. Inactivity and sedentary lifestyles only lead to weakness and loss of energy. Give it a try!

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