A few ways to burn some extra calories

1-While you may be religious about going to the gym every day, waking up 10 minutes earlier in the morning and taking a walk around the block (or, alternatively, simply dancing to your morning radio show for 10 minutes) will let you start off your day with a faster-burning metabolism and, most likely, head off to work in a better mood than usual.

Boost in calories burned: 275 calories per week

2-Do intervals, When you alternate high-intensity cardio workout routines with moderate-intensity recovery periods, you boost your calorie burning and increase your fitness level. This will help you break through plateaus.

Here's how: Warm up for 5 minutes, then increase speed or resistance on the machine for 2-5 minutes. Return to your usual pace for 5 minutes, then continue with short bursts interspersed with a moderate pace for the rest of your fitness workouts. Cool down for 5 minutes at a slower pace. When you're ready to progress, make the work part of the interval longer and decrease the recovery time (but never to less than 30 seconds). For example, you could do 6 minutes at a higher speed and rest for 3 minutes.

Boost in calories burned: 300-450 calories per 45 minutes

3-Work out with a faster partner. A fit buddy will challenge you to keep up and exercise at a higher intensity. It's the friendliest way to kick your own butt! Plus, fitness workouts go faster accompanied by good conversation.

Boost in calories burned: Simply increasing your walk from 3 mph to 4 mph will burn almost 100 extra calories in 60 minutes

4-Here's my jump rope again :laugh: Head off to a corner with a jump rope. These quick heart-pumping fitness workouts are also weight bearing, so your muscles and bones will benefit. And you'll probably feel completely energized, too.

Boost calories burned: You can burn 208 calories on two 10-minute breaks each day (that's 1,000 calories a week)!

5-Go longer. If your typical workout is 30 minute, no shorter, no longer, here's an easy way to challenge yourself. Twice a week, try adding 10 or 15 minutes to your cardio. You'll burn more calories and increase your cardiovascular endurance level. To adapt your fitness workouts to your higher fitness level, every two weeks up your intensity level by increasing resistance or incline on the machine or road.


Boost calories burned: Running 30 extra minutes on the treadmill each week can burn 400 calories.