Fitness Articles

10 Smart Ways to Burn More Calories

Crank Up Your Cardio to Blast More Fat!

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8. Add some intervals. By varying your intensity through different intervals (think one minute running then two minutes walking), you can actually improve your fitness more quickly than by steady state cardio, and you can burn more calories. The bonus? Time seems to fly when you add interval training!

9. Focus. We talk a lot about the importance of the mind-body connection and fitness. Although cardio isn't as Zen-like as yoga, cardio can still benefit from a strong sense of awareness. The next time you do cardio, focus on the movements and breathing while squeezing those muscles. By engaging your mind, you can actually better engage your muscles, which allows you to complete the exercise more easily and still burn more calories!

10. Don't work too hard. This might sound counter-intuitive but hear me out. We all know how important intensity is to any workout plan, but also think about how your workout affects the rest of your day. If you spend an hour at the gym sprinting and doing lunges, you might burn 600 calories in a short amount of time, but if that intense workout completely wipes you out for the rest of the day, the extra calorie burn might not be worth it. Be honest with yourself and definitely push yourself, but not so hard that it gets in the way of other daily activities. After all, the goal is to improve your quality of life.  
Follow these tips and you will burn more fat and increase your fitness level in no time!

Source List:
Burning Calories!, from HealthNewsDigest.com
Study: Effects of music tempo upon submaximal cycling performance, from Research Institute for Sport and Exercise Sciences
The Journal of Strength and Conditioning Research, Volume 25 - Issue 2
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About The Author

Jennipher Walters Jennipher Walters
Jenn is the CEO and co-founder of the healthy living websites FitBottomeGirls.com, FitBottomedMamas.com and FitBottomedEats.com. A certified personal trainer, health coach and group exercise instructor, she also holds an MA in health journalism and is the author of The Fit Bottomed Girls Anti-Diet book (Random House, 2014).

See all of Jenn's articles.

Member Comments

  • EDWIDGE6
    good tips. - 10/23/2014 9:11:01 AM
  • Enjoyed this article. I'll have to try some of these techniques. - 8/31/2014 2:48:20 PM
  • I think it's been long enough that the term "comfort zone" can be officially declared a cliché. Just sayin'.

    This article tells us how practical self defense training is among the best of all exercises. For example, one exercise I do is sprint as fast as I can from one part of a room to another, or up and down stairs or whatever, as though moving in on an aggressor, and do blocking and striking movements with my arms as I'm moving; I also start and stop, change direction, and so on. Because of the principle of specificity, this is all done full speed and full force to make the training practical. I get exhausted and have to quit in under a minute, rest a little, and do it again. Several sessions like that are a good workout.

    Fast walking mixed with bursts of sprinting are better exercise and self defense training than simply walking or jogging at an even pace. And varying the terrain also makes the exercise better training as well as better exercise. Up and down hills, staircases, deep sand, city streets, country trails, over and around playground equipment, and so on. Kids' games like tag involve that kind of running, and it's always good to have interaction with kids, and it might also make them better able to avoid a kidnapping attempt.

    I'd like to see some exercise experts come up with an article on workouts using playground devices that are commonly found in public parks.

    No reason to go to a gym for the kind of training this article talks about. Unless you just want to. All I go to a gym for is weights. - 5/27/2014 11:07:20 AM
  • TINK170
    Good Morning
    I'm a 71 male and know strength training is the best for after burn. My question, I was always told to alternate days, strength training one day then cardio the next day. Have I been wrong or are you talking to women in this article.
    Thanks Charles - 5/27/2014 6:26:11 AM
  • ANNE3091
    To burn calories it is important that how good is your metabolism. to increase your metabolism you can do some workout and eat some healthy food avoid junk food .Cabbage can work very well in the weight loss plan as it can not only work in loosing the weight but it is healthy. Eat a bowl of raw cabbage . - 5/1/2014 2:53:13 AM
  • CAROLCLINE
    getting older still want to be able to do all things with the lord help, and be healthly - 4/3/2014 5:52:18 PM
  • When ever I do my stretches before my walk/jogging program I add a little something extra to the stretches. For example I am doing a calf stretch with my toe up the wall, and my opposing foot stretched back behind me. I them place my hands at sholder height on the wall and do wall pushups at the same time working at strengthening my arms and chest muscles while stretching out my leg muscles. When I lie on my back and pull one knee to my chest to stretch out my thigh muscle I do 30 side crunchies lifting my head and shoulder upward toward that knee. Turning my stretch into a stomach toning as well. - 3/23/2014 2:20:07 PM
  • A well balanced article. Explains importance of intensity, yet helps us to see what is too much. I liked the advice about form. I find myself leaning over shopping cart handles. Now I know that keeping form in a seemingly minor thing can make a difference. When I caught myself doing that, I would stand up straighter. But now I know it's not just a posture issue, it will increase calorie burn. On some of my shopping trips, with the long list I have, it could make a difference. - 1/31/2014 11:17:41 AM
  • BRENANN61
    this is my first day. I want to keep going and do well. I don't like the tummy I have. wish me luck and good luck to all of you out there trying to reach a goal.
    - 1/17/2014 7:50:57 AM
  • Bravelute - there's a problem with your math. If you assume the hare could finish the race in a total of 60 seconds going 10 mph, then the race course was approximately .17 miles long. At 2 mph, you would walk that in approximately 5 minutes - your 190 calories per hour becomes only 16 calories in 5 minutes. Carrying the shell is a cute point though! :) - 1/9/2014 12:56:12 PM
  • Good suggestions. I also do strength first. I don't want to be to tired after cardio and not do strength training - 1/8/2014 10:59:02 AM
  • PEACENCARROTS
    Great tips. I'll be trying soon! - 9/19/2013 10:53:56 AM
  • Perhaps we should stop using the tortoise/hare analogy?? If I run their race at 10 mph for 30 seconds to the tree, lie down and nap all day until the last 30 seconds and run again for 30 more seconds, I burn 21 calories.

    If I walk at 2mph like the tortoise, I burn 190 calories an hour. And according to the story, the hare got to take quite a lengthy nap.

    AND look at all the strength training the tortoise added to his workout, carrying around his house.

    So the slow and steady not only won the race, but also got the better combined workout according to my calculations. - 7/30/2013 3:35:28 PM
  • I'm trying but need to work harder. Thanks for sharing. - 7/22/2013 7:40:06 AM
  • DANTHONYSMOM
    Good tips! I have to agree with some of the other members who said they prefer strength training/lifting BEFORE Cardio...it gets your body warmed up and ready if you do it first, and I find that I have more energy this way. I have tried Cardio before lifting and my energy level was way down, so I didn't have the power I normally do when doing weights first.
    - 7/9/2013 9:52:55 AM
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