As a general rule of exercise, the more you move, the more calories you burn, helping to reach your fitness goals faster. But in case you’re looking to speed up fat burning, you just need to make some small adjustments to your workout routine.
You can burn 60% more calories than usual by doing one simple thing – increasing the intensity of the exercise. Exercise more and energy while increasing your heart rate will help burn more calories.
Here are some simple ways to increase the intensity of your workouts to lose more weight in less time.
1. Hand strike
Whether you’re running on a treadmill or running uphill, always remember to hit your hands. This is the most underrated yet most effective way to burn some extra calories in a short time. Just bending your elbows at a 90 degree angle and hitting your arms as you stride can help you burn 15% more calories and can even increase your walking or jogging speed. Remember to swing your arm from your shoulder, not from your elbow.
2. Rest less, exercise more
Resting between exercises helps you regain your breathing and return your heart rate to normal. But when your engine is losing weight, you need to move more and rest for less time. Minimizing resting time during exercise helps your heart rate rise for longer, helping you burn more calories.
You can skip resting when you’re not feeling tired or resting a certain muscle group while using another.
3. Try variations
To burn more calories, you must continue to challenge your body. Instead of simply walking on the treadmill or doing bodyweight exercises, try something new. Trying different exercises will help strengthen your muscles and burn more calories. Try tilting your treadmill a bit or speeding up to make it more difficult, or try a variety of walks instead of basic steps to make your workout more effective.
4. Add weight
The secret to burning more calories is to gain weight, not quantity for hours. By lifting weights heavier than usual, you can burn 25% more calories. Heavy weight helps you break down more protein in your muscles, so that our bodies generate more energy for repair and recovery. This causes you to burn more calories in the short term.
5. Adjust the music accordingly
Studies suggest that listening to music while exercising can increase the intensity of your workouts. Adjusting to some upbeat music can energize you and get you up to 20% longer than usual.
As a result, you burn more calories and achieve your weight loss goals faster. Music relieves fatigue, creates a sense of excitement and helps you keep pace by synchronizing your movements with rhythm.