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When you make the decision to increase your activity to help lose weight, it is one of the best decisions that you could ever make. Not only will you look better and feel better about yourself, you will also be healthier. When you lose weight, you reduce your risk of heart disease, stroke, and obesity. If you are new to working out and you want to know how you can burn calories fast, there are several tips that you should follow.

High-Intensity Interval Training 

Cardio is the best way to burn calories fast, however, you need to be doing your cardio the right way. The best way to burn the most calories possible is through high-intensity training. This means exercising at a high intensity for a few minutes, followed by 1 to 5 minutes of recovery. As you get more accustomed to working out, you should be able to go for longer intervals of the high-intensity training. When you alternate between high intensity and then low intensity to rest, it will keep you from getting bored. Also, you will be able to burn more calories. The best thing is that you don't need any special equipment to get in a high-intensity interval workout, you just need to modify the typical routine.  

Running On A Treadmill

When thinking of burning calories fast many people instantly think that running will burn the most calories the quickest. It’s true that running does burn a lot of calories but unless you are truly hard core, the thought of running outside in the rain isn’t a pleasant one.

At Total Fitness many of our gyms have indoor running tracks but as you probably expect, we also have treadmills. One of the benefits of treadmill running is that you can change the incline level on a treadmill as often as you want, to simulate hill running. Hill running defiantly burns more calories. If you are running outdoors, chances are you won't be able to find an area with that many hills. Outdoor hill running is quite difficult to achieve.

Running On A Treadmill

Not only can treadmills be used to burn more calories, it can be done indoors whatever the season and can easily be combined with other exercises to up the calorie burning.

Alternatives to Running

Many people get in their cardio by running every day, but running isn’t everyone’s cup of tea. Also, running can be very hard on the knees. If you don't want to run every day and you want to find alternatives, there are plenty of exercises that you can do to take the place of running and that actually burn more calories. 

Jumping rope: Jumping rope is a great exercise that you can do indoors and it allows you to switch up your regular running routine. Jumping rope at a rate of 100 skips per minute can burn 13 calories per minute. Not only will jumping rope work all of your muscles, it will also help to improve your balance, coordination, and your hand and foot skills.  

Exercise bike: Exercising on a stationary bike is a great way to burn just as many calories, if not more than you would when you are running. To burn the most calories, you cannot ride leisurely. You need to do long spurts of high-intensity peddling and then short spurts of rest. If you want to ride a bike but you want to do so outdoors, flat tire biking provides a great workout. When there isn't enough air in your bike's tires, it can make it more difficult to peddle. This will burn much more calories than riding when the tires are full of air.  

Elliptical: Using an elliptical is a great way to burn calories. You can change the incline on the machine, which will help you to burn more calories. You can also do your workout in high-intensity intervals, which will burn twice as many calories in the same amount of time.

Indoor rowing: You can burn plenty of calories using a rowing machine. Whether you use the machines at the gym or if you buy one for you home, you can burn 377 calories in 30 minutes if you row vigorously.  

Kettlebell Swing: Most people think of the kettlebell as a strength training tool. While it typically is, you can also use it as a calorie burner. Because you aren't used to the movements required to do this exercise, you can burn up to 20.2 calories per minute. The exercise is very easy. Simply hold the kettlebell with both hands and hold it straight out in front of you. Next, swing the kettlebell down and between your legs then back up again. Continue these motions until you are too tired to continue. It is a great way to burn more calories that you would when you are running.

Strength Training is Important

While cardio is a great way to burn calories, strength training is just as important if you want to tone your muscles. To get the perfect balance of both, you should do alternate your cardio days and your strength training days. On the days that you are going to focus on strength training, you should do 15 minutes of cardio to get your heart beating, your blood pumping, and to warm up for an intense strength training workout.

Try Pilates

Pilates is similar to yoga, but it helps work your body's core. If you want to find out more then read our blog post, What Is Pilates? Pilates includes working your abdominal muscles, you lower back, your obliques, your backside, and your inner and outer thighs. When you do Pilates, you are developing things that you need for a good workout including flexibility, strength, coordination, balance, muscular endurance, and good posture. Also, the risk of being injured during Pilates is very low. If you are interested in trying Pilates, each of our gyms offers a Pilates class, if you aren’t an existing member you can try a class for free.

Make Exercise Fun

There is nothing better than exercising and burning calories doing something that you love. Group classes can make this fun and we offer over 70 classes a week in each of our gyms.  Playing squash can help you burn hundreds of calories, karate or even a family swim. If a day of exercise is disguised as fun and something you do together as a family, you will look forward to it more.

Extra Calorie Burning Tips Away From The Gym

Burn Calories While Watching Television

If you enjoy spending your free time in front of the television watching your favourite shows, you still have an opportunity to burn calories. While your show is on, you can sit back with your feet up and enjoy the show. Each time an advert comes on, you can get up and exercise. You don't need any special equipment, you can exercise right in front of the television. Most adverts last about three minutes. During this time, you can do jumping jacks, run in place, do pushups, and do sit ups.  

You can even alternate exercises during each ad break. When you exercise during the adverts, you won't need to feel guilty about laying on the couch watching television all day.

Burn Calories in the Office

If your job requires you to sit at a desk all day, it can be difficult to burn calories during the day. If you want to find a way to incorporate calorie burning into your work day, there are a few things that you can do. 

Park far away: Most people arrive at work and they park as close to the door as possible. If you want to burn extra calories, park as far from the door as possible. Walking further from your car in the morning and back to your car at the end of the day is effective in burning calories.

Take the stairs: If work on an upper floor in a building and you usually take the elevator, you should start taking the stairs. Walking up and down stairs can burn calories. If you have to climb up and down enough stairs, you can burn hundreds of calories each day.

Walk during your breaks: During your lunch break, you can either walk around the building and up and down the stairs. If it is nice outside, you can power walk around the building. If you can finish your lunch fast enough, you can use the rest of your lunch break to burn off the calories that you consumed. If you change your lunch time routine, you will start to see and feel the change in your body. 

Sit on a stability ball: Sitting at a desk all day doesn't burn any calories at all. If you replace your office chair with a stability ball it can be very helpful. Not only will it improve your posture and work your core, you can also burn up to 260 calories a day by just sitting at your desk doing your work.

Fidget: Doing something as simple as tapping your feet, shaking your leg, and pacing while you are on a call at work can burn extra calories. It may not be a high-intensity workout, however, when you are trying to lose weight, every calorie counts.

Change Your Evening Routine

 Many people go home from work, eat a big dinner, and sit down in front of the television before they go to bed. If you want to burn calories and lose weight, you should consider changing your evening routine. Rather than having a big dinner late in the evening, you should have a smaller meal in the late afternoon. Rather than plopping down on the couch in front of the television, you should take a long walk after dinner.

This will help your burn some of the calories that you consumed during dinner. Taking your walk with your significant other or your children will give you a chance to share the details of your day and bond. If you have a dog, take him along for the walk. He will appreciate it as much as you do. If you carry 2KG weights during your walk, you can burn more calories.

You Can Burn Calories During a Night Out

If you are going out with a group of friends, there are still opportunities to burn calories. If you go to the club, you can burn hundreds of calories when you dance. If you want to make your dancing worthwhile, you should avoid drinking alcohol. Since all alcoholic beverages are full of empty calories, you should stick with water. Going out dancing with friends is a great way to burn calories and have fun in a social situation at the same time.

Technology Can Keep You on Track

There is a great deal of technology out there that can help you burn calories and lose weight. There are several apps that you can download on your Smartphone that can keep you on track. These apps not only allow you to track the calories that you consume by recording what everything that you eat, you can also enter your exercise for the day so that you can track the calories that you burn. The app will give you a set amount of calories that you can consume each day based on your weight loss goals. It will deduct the calories burned from your calories consumed. This will keep you from going over your target calories for the day.

There are bracelets that you can wear, such as the FitBit, that will track the number of steps that you take each day. It will also total the distance that you travelled during the day, the calories that you burned, and it can even monitor the quality of your sleep. These are all very important aspects if you are going to reach your weight loss goals. You can even sync up certain devices with your exercise equipment, so that you can get an accurate count of the calories burned during your workout.

The best way burn calories fast is to eat right and do calorie burning workouts. There are plenty of different ways that you can burn calories regardless for your lifestyle and your physical abilities. If you are dedicated to burning calories you will lose weight, look great, increase your confidence and feel better about yourself.