In today’s busy world, the goal of many is to find ways to up your productivity in the least amount of time. Shopping is typically done from your laptop to avoid waiting in long lines at the store. Some of us even multi-task by eating breakfast while perusing emails.
Although working out is a great stress releaser, you don’t want to be stuck at the gym forever. The following are tips on how to burn the most calories in the shortest amount of time.
Make Cardio a Priority
Working out and eating a healthy diet are two proven steps to losing weight and keeping it off for good. But if you’re limited on time, experts agree that in order to burn more calories, you want to schedule your cardio workout first. Based on a study found in the Journal of Strength and Conditioning, individuals who did some form of cardio burned more calories long after their workout. Bike riding, walking and running are all excellent forms of cardio.
Up the Intensity
Bad habits such as a sedentary lifestyle and smoking can contribute to obesity, heart disease, cancer and type 2 diabetes. But if you’re ready to adopt healthier habits, there are a number of tools that will allow you to give up smoking for good. With your newfound freedom from cigarettes, you can use your energy for more productive tasks such as walking, strength training, yoga and Pilates.
If you’re looking to fit in a workout, but you don’t have a lot of time, bump up the intensity of your exercise program. If you enjoy walking, choose a hillier route than your normal trek. If you’re on the treadmill or recumbent bike, you can up your intensity level beyond your typical comfort zone. When you’ve reached your limit, set the pace back to normal and try it again. Repeat this process for 30 minutes.
If you’ve advanced to become an intermediate exerciser, you’re probably looking for ways to boost the intensity of your workout in the shortest amount of time. Plyometrics is a highly intense exercise regimen where you incorporate explosive hopping or jumping movements to boost your heart rate. The athletic movements target your coordination, balance and agility. If you’re a novice in the Plyometric department, you may want to enlist the help of a trainer until you master the various movements.
Put on Your Favorite Jams
After a long day at the office, the last thing you probably want to do is exercise. To help you gather the right motivation through your workout, try listening to lively and fast music. Whether you’re into country, rap, classic rock or reggae, exercise experts found that walking, jogging or pedaling to fast music allows you to work harder. Individuals working out to the upbeat sounds also found the exercise to be far easier than if they would have worked out solo.
Practice the Proper Form
Holding onto the arm rails while running or walking on the treadmill is typically done for safety reasons. But if you’re looking to lose weight and up your calorie burn in the least amount of time, you want to practice the proper form.
When walking stairs, try to keep your back upright and eyes facing forward. Moving your arms naturally and freely at your sides allows you to pump your limbs and burn extra calories. Your core should also be tucked in and tight to prevent back injuries.
Whether you’re walking, jogging, lifting weights or stretching, exercise has a wide range of benefits. Although the movements allow you to lose weight, reduce stress and feel more energized, you probably don’t want to spend a large part of your day working out. By using the above tips, you’ll be able to cut your workout in half and still burn the most calories.