1. Shorter Circuts
High-intensity interval training (HIIT) at 90% of your maximum heart rate (MHR) augmented by stints at walking pace. Most steady-state cardio demands 60 to 70 MHR. Try the 20/10 rule (sprint for 20 seconds, walk or jog for 10).
2. Cut down the rest time
Reduce rest time between sets from three minutes to 30 seconds, suggest College of New Jersey researchers. This will increase your calorie burn by about 50%
3. Reverse charges
According to Japanese researchers, doing resistance before cardio results in greater fat burn. Better news: assuming it’s high intensity, you can cut your cardio to 15 minutes, which is the window in which the burn is highest.
4. Give it 110%
Fast twitching muscle fibers with burn more fuel than slow-twitching ones will. If you lift with explosive movements, it will engage you’re your fast-twitching muscle fibers– according to a study at Ball State University. Choose a weight about 30% of your 1 rep max (1RM), which means one you can lift 15 to 35 times per exercise. Complete four to five sets comprising two fast sets of three to eight reps and two to three at normal speed.
5. Start swinging bells
Kettlebells can add a serious calorie burn increase to any HIIT workout. According to exercise physiologist Richard Garard, the combination of weight load, heart rate elevation and whole-body movement makes kettlebells an all-in-one essential. Try using them in eight 20-second intervals, aiming for maximum swings per round.
6. Set a fire playlist
Firing up your Spotify before you hit the treadmill is a major fat-burn weapon. In a study presented to the National Strength and Conditioning Association, those who worked out to their favorite playlist found greater intensity and fat loss. Listening to tunes correlated with significantly higher reps rather than just silence or muted, overrated tunes the gym plays.
7. Shoot for 3-7 reps with heavier weight
To boost metabolism, you want fewer reps with heavier weights according to the Norwegian University of Sport and Physical Education. To maximize calorie burn after your workout (a.k.a. excess post-exercise oxygen consumption or EPOC), aim for three to seven reps.
8. Early bird doesn’t always get the worm
Having a hard time rolling out of bed before the sun rises? Perfect, because you’ll burn more calories per session after work anyways! In a University of Wisconsin study, participants who exercised for half an hour between 5 and 7pm raised metabolic rate more than morning exercisers .End-of-day sessions also trumped those lunchtime workouts