Fitness Articles

10 Smart Ways to Burn More Calories

Crank Up Your Cardio!

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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

  • or work in the garden pulling weeds, raking, digging up big old weeds,,, that got the old heart rate up!! and accomplished something, too! - 4/27/2016 3:54:39 PM
  • RITUPARKAR
    You can also burn your calories by eating negative calorie food. Those foods that burns more calories in the process of being eaten and getting digested by the stomach than it provides to the body is called negative calorie food.

    Negative Calorie Fruits: Blueberry, apples, cranberry, grapefruit, lemon, honey dew melon, watermelon, blueberry, grape fruit, orange and strawberry.

    Negative Calorie Vegetables: Celery, lettuce, cabbage, Asparagus, cucumber, broccoli, cauliflower, tomatoes, papaya, beans, radishes and zucchini. (Read in details ..http://bit.ly/1
    MKfKCV) - 4/21/2016 8:54:18 AM
  • These ideas are mostly good, and can break a plateau. if you find what works best for you. No one said it would be easy.
    - 3/10/2016 4:56:12 PM
  • The reason the Strength Training groups had a longer calorie burn is from the simple fact~ST burns calories LONGER and Cardio burns calories FASTER. - 3/4/2016 2:08:56 PM
  • BWAYMIRE2
    Thanks for these pointers, will keep these in mind and review these often to remind me why I am doing them and to keep motivated, Thanks. - 2/11/2016 10:15:25 PM
  • Just wanted to add that listening to music while exercising in a safe environment (i.e. not running outside) would seem to make sense. - 11/30/2015 10:06:10 AM
  • Nice article with some great advice. However, there are two issues that I question. First, listening to fast music. This is fine if you are running on a treadmill or elliptical, or using a stationery bike. However, if you are running outside where there is traffic, listening to music interferes with your ability to hear traffic and other noises. It's no surprise that many races prohibit the wearing of ear buds. I know many people listen to music while running on streets, however, no matter how careful you are, your hearing is still impaired. You can not hear the same with buds plugging your ears with music piping in as you can if your ears are free from obstructions. That's just basic knowledge. I would leave the music for the treadmill.

    The other issue that I question is the focus on breathing, but this one is more of a personal one. Focusing on my breathing is the last thing I want to do when I run. I completely ignore my breathing; that is what helps me truly enjoy my run. Focusing on breathing while running, for me, make breathing laborious, and running laborious, and not in the good way that the article intends. I'm curious about how other runners feel about this.
    The other suggestions are great. I run on hills every day. It's hard to avoid them where I live; it's a good thing I enjoy running on hills! - 11/30/2015 10:00:15 AM
  • For me, if I do cardio first, I'm psyched up to do the Strength Training; vice-versa, and I'm pooped--must be that runner's high phenom. 8-) - 10/24/2015 5:50:49 PM
  • Great advice - especially not to burn yourself out. (You burn zero calories when sidelined by injury!) I love intervals. The only bit of advice I question is the "do cardio first" ... I've seen many articles / studies that say the opposite. In the end, I guess it doesn't much matter. If you're doing BOTH strength training and cardio, you're doing awesome regardless of "proper order." Keep sparking everyone! - 9/15/2015 9:01:46 AM
  • RACESMITH
    nice post on burning calories. I tried all these steps one by one and found it quite pleasing. I highly recommend this strategies in life. Thank you

    Also i found another site similar to your topic. Can i follow that as well.
    www.rapidweight
    losscare.com - 8/5/2015 12:34:17 AM
  • I do cardio first. Usually the stairsmaster on level 16 to start and by the time I end I'm at level 20. I do it for only 15 minutes but according to the machine I burn about 330 calories in the 15 mins. I then do 10 minutes of running followed by about 45 mins of strenght training training and lifting and finish off with 10 more minutes of more stairsmaster. Occasionally I may skip the running. Upping my cardio has allowed me to reach my goals faster. Started at 259 weighed in at 216 this morning. - 7/25/2015 4:07:53 PM
  • TEXASTOPAZ15
    As someone who worked as a personal trainer, I would say proper form is key. I've seen too many people do certain exercises in completely the wrong way!

    Also agree with previous comment: Be careful with plyometrics. It can be too harsh for some people's joints, and those like me who have internal organ displacement.

    As with ANY exercise program, you should always consult your doctor before beginning. - 7/24/2015 12:02:40 PM
  • Be careful with plyometrics - they can be hard on the joints. - 6/8/2015 12:17:07 PM
  • I have a recumbent bike. I do this for 45 min 5 times a week. At the same time I use 2 lb weights while I am on the bike. I do this every 5 min. A total of 90 tmes. Is this Ok? Should I use heavier weights. I weigh 235 lbs and I do feel the burn in my upper body. - 1/19/2015 9:34:13 AM
  • EDWIDGE6
    good tips. - 10/23/2014 9:11:01 AM

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