If you’re looking for ways to burn more calories in a day, there are several things you can do to enhance your efforts. It’s all about making efficient use of your time. You don’t necessarily have to hit the gym to burn more calories. Explore five tricks for burning calories efficiently.
One for One
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If you’re like most Americans, you spend much of your day sitting at a desk. If sitting is the new smoking, then do something about it. Set an alarm on your work computer to remind yourself to get up and move. Do this for just one minute every hour, and you’ll be on your way to burning more calories.
One minute of movement activates your heart, legs, lungs, and brain. You can do anything from a set of squats or lunges to arm circles. There are more options than you might think that you can do at your desk. You can also go to the bathroom or empty conference room if you’re worried about an audience.
Keep It Cool
If you’re looking to burn fat, turn down the temperature in your home. According to a study in the journal “Diabetes,” cold temperatures cause your body to increase in brown fat, which burns calories to help keep you warm. If you can stand the chill, then the cold will help your body burn more calories.
Get Up Earlier
It may feel like you’re already getting up too early, but sometimes the only way to fit more activity into the day is to get up early and do it first. Your workout doesn’t have to be anything elaborate. You could get up 15 minutes early and do jumping jacks, push-ups, crunches, and squats. Or you could go for a run around the block.
Use Your Lunch Time
Sometimes the only time you have each day is your lunch hour. Pack lunch that you can eat at your desk, bring some clothes you can change into, and use your lunch break to exercise. Go for a walk with a coworker, book a conference room and follow a YouTube exercise video, or go for a run. Just make sure you leave some time to stretch at the end and change back into your work clothes.
Relax and Work Out
At the end of the day, you might want to relax. Be sure to use that time wisely. While you watch TV, sit on the floor to let your core hold you up. If you get tired of sitting without something behind you, lean forward for a stretch. When the commercials come on, make it a mission to see how many push-ups or squats you can do during the break. If you only watch shows online, change to the cheaper Hulu plan instead that includes commercials. If you’re curious about just how many calories you burn during these commercial sessions, there are online calorie trackers that can help you figure it out.
These are just a few techniques you can use to burn more calories in a day. Make a point of developing an exercise habit, and you’ll do these calorie-burning activities without thinking.