Wellness | 5 Tips to Torch More Calories with Exercise
By: Christina Rico, Health Coach & Personal Trainer
Swimsuit season is right around the corner, which means that it is time to up the ante on your workouts. Whether you are an exercise connoisseur or completely new to working out, these quick tips can help to speed up your metabolism, break through a plateau and maximize the benefits of every sweat session. Best of all, you will burn more calories in less time. Start implementing these simple techniques, and you will be on your way to turning your body into a fat burning machine!
1. Combine resistance and cardiovascular exercises into a circuit style workout.
By combining resistance exercises that overload your muscles with cardiovascular training, you will be able to maximize your caloric burn in the least amount of time. Resistance training exercises will help you to put some lean, toned muscle on your frame. The more lean mass you have, the higher your metabolic rate. Combine resistance exercises with high intensity cardiovascular intervals that naturally torch calories, and you will turn your body into a fat burning furnace! For best results, it is important to maximize your efforts throughout your entire workout—it shouldn't take more than 30 minutes to complete a circuit routine.
Here is an example of a circuit workout that will blast calories in minutes:
1. Squat Press
2. Mountain Climbers
3. Alternating Reverse Lunge + Biceps Curl
4. Burpee Push Up
Perform all four exercises for 10 repetitions each, back-to-back. Once all exercises have been completed, rest 30 to 90 seconds, then repeat the circuit for two more rounds.
2. Ditch the long hours on the treadmill, start sprinting.
While both steady state jogging and high intensity interval sprinting (HIIT), boast numerous benefits, sprinting is the ideal workout for an individual with a busy schedule. It has been proven over and over that you can burn more calories in a mere 20 minute HIIT session than you can burn in an hour of jogging on the treadmill. Even better, HIIT will cause your metabolism to sky rocket, which means you will burn calories for up to 24 hours after your workout. Next time you have 20 minutes to spare, hit the track or jump on the treadmill, and start sprinting. An effective HIIT session alternates quick (60 seconds or less) bursts of sprinting, followed by a short (30 to 60 seconds) rest period.
3. Pick up the pace of your workouts.
One of the easiest ways to burn more calories during your workout is to simply increase your pace. Instead of resting for several minutes between sets, use a timer to limit your rest periods. Depending on the intensity of your workout and your fitness level, rest periods can be 30 to 90 seconds. During a circuit, rest as little as possible to maximize calorie burn.
4. Mix it up! Confuse your muscles with different routines each day.
By implementing a variety of exercise techniques in your fitness routine, you will prevent your body from hitting a plateau. When you constantly do the same workouts, your body adapts and becomes efficient at performing the exercises. Consequently, you will burn fewer calories, and your muscles may not get stronger. Challenge yourself in new ways by varying the weights, intensity, duration and type of exercises you engage in—your body will reap the benefits!
5. Utilize compound exercises.
Compound exercises are movements that engage multiple muscle groups at one time. Using several muscles at once means that you are burning more calories than with isolation exercises, allowing you to get more done in less time, and this keeps your heart rate elevated. To increase the caloric expenditure during your next workout, incorporate exercises such as, squats, lunges, pull ups, dead lifts or push ups.
Christina Rico is a Health Coach and Personal Trainer who is a new Contributing Writer for IEShineOn.com. We're excited to welcome Christina to our team, and she will be dedicated to bringing our readers workout tips, healthy recipes, exercise routines and everything else you need to live a healthy and happy lifetsyle. To find out more about Christina, visit her website!