If you’re one of those people who shows up at the gym with no idea of what to do, we have a few tips to help you burn more calories with each workout.
Workout faster – Include sprints, or bursts of short, intense cardio, between strength-training sets, or even during a casual jog will help to rev up the calorie burn. The exact number of calories burned will depend on your weight and the pace in which you workout. As an example, a person who weighs 150 pounds, and sprints at 10 miles per hour (fast pace) for 8 minutes will add a calorie burn of 150 calories.
The key is by raising your heart rate for a period of time you’ll increase your calorie burn.
Add weights – If you prefer walking to sprinting add ankle weights to your daily walk. It has been shown that ankle weights ranging from 1-3 pounds can increase your heart rate by an average of three to five beats per minute, and increase oxygen intake by five to 10 percent, compared to unweighted conditions. By adding ankle weights, you can increase your calorie burn. The actual number of calorie burned depends on your weight, speed and the length of your walk. But if you’re walking for about an hour, you might experience triple digit calorie burn.
If you have weak or sensitive joints, just be careful as to how much weight to add. Adding weights will make it more challenging to walk and puts extra pressure on your ankles and knees.
More weight, less reps – By adding heavier weights during your strength-training will help achieve a greater calorie burn. Research has shown that lifting heavier weights (even just five to 10 percent heavier than the ones you currently use) may yield an extra burn — that will continue even after the workout! With heavier weights, you can decrease your repetitions and still get the benefits.
Turn on the music – Listening to upbeat music helps increase the rate at which you work out. The faster and more intensely you’re moving, the more calories you’re burning. Use fast-paced music to help you increase your light jog to a faster run. When moving faster you’ll be able to burn more calories in the same amount of time.
Add at least one of these strategies into your next workout to gain more from your workout. Getting results isn’t only about working harder, it’s also about working smarter!