12 Ways to Burn More Calories During ANY Workout
When you’re trying to drop pounds, your workouts aren’t just a great way to blow off steam after a tough day; they’re also a key part of reaching your goal weight. So what’s going to give you the most bang for your calorie-burning buck?
As it turns out, a weight-loss-friendly exercise regimen combines cardio and strength training, says Josh Kernen, C.S.C.S., co-owner of Bridgetown Physical Therapy and Training Studio in Portland, Oregon. But because you’ve got goals to reach, we asked the experts how you can make the most of every move — and machine — at the gym so you can max out your calorie burn.
DURING ANY WORKOUT
1. Avoid Zombie Mode with Intervals
Whether you get your cardio fix by hopping on the elliptical, treadmill, or strength training, try going for a positive work-to-rest ratio, says Mike Wunsch, C.S.C.S., coach at Results Fitness in Newhall, California.. That means working at 80 to 90 percent of your maximum heart rate for 30 seconds and resting for 30 seconds at 70 percent of your max heart rate. (Use the sensors on the cardio machine or a wearable monitor to check in on your beats per minute.) When you train at a steady pace, you often put in a medium amount of effort in order to pace yourself through your workout. But when you use intervals, your heart rate goes much higher and spikes your calorie burn.
2. Limit Your Rest
Since burning calories is all about keeping your heart rate up, long rest periods are not your friend. Try to catch your breath during a 30- to 60-second break, says Kernen. Set a timer on your phone so you know exactly when it’s time to push it again.