High-intensity interval training involves repeatedly exercising at a high intensity for 30 seconds to several minutes, separated by 1-5 minutes of recovery (either no or low-intensity exercise). Consider the benefits:[2] X Research source You’ll burn more calories. The more vigorously you exercise, the more calories you’ll burn — even if you increase intensity for just a few minutes at a time. You’ll improve your aerobic capacity. As your cardiovascular fitness improves, you’ll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you’ll burn by keeping up the pace for the full 60 minutes. You’ll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine. You don’t need special equipment. You can simply modify your current routine.
A simple definition of how to do this would be to lift something heavy, sprint and repeat several times over. It works your heart and lungs but also helps tone your muscles at the same time. Mix up a run with burpees, squats, deadlifts, and sprints to burn calories even while you have your feet up on the couch. [6] X Research source Gyms often offer classes that involve both these domains. Ask yours about the cardio/weight classes they have available. You’ll get the workout and find buddies to gripe with afterward – and you thought only Charlie Sheen was winning.
A simple definition of how to do this would be to lift something heavy, sprint and repeat several times over. It works your heart and lungs but also helps tone your muscles at the same time. Mix up a run with burpees, squats, deadlifts, and sprints to burn calories even while you have your feet up on the couch. [6] X Research source Gyms often offer classes that involve both these domains. Ask yours about the cardio/weight classes they have available. You’ll get the workout and find buddies to gripe with afterward – and you thought only Charlie Sheen was winning.
The reason circuit training has such great effects is because it switches between muscle groups so quickly. Therefore, you’re not wasting any time resting in-between stations. Your heart rate gets up and stays up, which definitely doesn’t happen with weightlifting. And if you add a bit of aerobics into your circuit training session, even better. [9] X Research source
A good, solid rowing workout can easily have you burning 800 to 1,000 calories in an hour’s worth of work. Just 45 minutes in the pool will easily burn 800 excess calories just itching to be stored as fat. Boxing rings in at about 700 calories per hour, depending on your weight. [10] X Research source Something simple like ballet even burns about 450 calories an hour. [11] X Research source
Don’t forget about the after-burn! When your body does something it’s not used to, it takes time to recover. In that recovery period, your metabolism is still up. Whatever you do, discover new muscles and keep ’em guessing.
In fact, calcium tells your body to amp up the fat burning. Unfortunately, calcium-fortified goods don’t fall under the same umbrella – to feel the calcium power, you have to go for the dairy products in the raw. Try to get at least 1,200 mg a day. [12] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Replace foods that expand your waistline with healthy foods, like fish. Fish is a food that is full of satisfying flavor, low in calories, and stocked with heart-healthy omega-3 fatty acids. Omega-3 acids are essential fats that your body can’t make. They help keep the blood from clotting too easily and add to a better cholesterol ratio. [14] X Research source
Beyond the fiber content, crunching and chewing a whole piece of fruit stimulates your senses and takes longer to eat. So psychologically, it may also be more satisfying than beverages or soft foods. Chewing also promotes saliva and the production of stomach juices that help fill the stomach. [16] X Research source
Not all protein is created equal. Be sure to look for protein sources that are nutrient-rich and lower in fat and calories, such as lean meats, beans, soy, and low-fat dairy. [18] X Research source
Your metabolism slows as you sleep, and the process of digesting food revs it up again. Aim for a 300- to 400-calorie breakfast, such as egg whites, high-fiber cereal (another metabolism booster) with skim milk or oatmeal and fruit. [15] X Research source
Alright, that’s not entirely true. If you can keep your alcohol intake to one glass of red wine a day, you’ll actually be less likely to become obese. That’s one 4-oz glass of wine – not one jug. [19] X Research source
Overweight people have a tendency to sit, while lean ones have trouble holding still and spend two hours more a day on their feet, pacing around and fidgeting, research says. The difference translates into about 350 calories a day, enough to produce a weight loss of 30 to 40 pounds in one year without trips to the gym. [20] X Research source
Golf and carry your own clubs for 24 minutes Shovel snow by hand for 22 minutes Spade your garden for 26 minutes Push a power lawnmower for 30 minutes Painting the house for 27 minutes Play ping pong or chase your kids around the playground for 33 minutes
