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Burn Calories Burn

Who doesn’t want to burn more calories? Increasing the number of calories you burn accelerates weight loss, allows you to finish your workout faster or gives you some wiggle room with your calorie intake (during weight maintenance). Wow -- weight loss, faster workouts or more food? Sign me up! Use these techniques to get you going.

Higher Intensity

Higher-intensity activity generates the same health and wellness benefits as moderate-intensity activity, but it burns more calories in the same amount of time. Therefore, if you up the intensity by exercising harder for all or part of your workout, you could shorten the duration of your workout. Be sure to increase the intensity gradually to help avoid injury and play it safe by staying in tune with your body with the “talk test”. If you can talk while you’re exercising, you’re on target. If you want a more objective look, a heart rate monitor might be a useful device for you. As the intensity of your workout increases, so does your heart rate.


Intervals are short spurts of intense energy. Use intervals to burn more calories in less time and take your fitness to the next level. To use intervals, first start with a good 5-10 minute warm up, then alternate between 1 minute of high-intensity exercise with 2 to 3 minutes of lower-intensity activity. For example when jogging, speed up the pace to a sprint for one minute, and then slow down to a jog for three minutes and repeat.

Cross Training

Cross training is a workout plan that uses a variety of exercises and challenges your muscles in different ways. This can burn more calories as each exercise is different from the last one, you may find yourself working out longer or harder with each new activity. Cross training can also help prevent boredom or burnout and reduce your risk for injury. To cross train, alternate between different activities throughout the week or within a single workout. For example, power walk one day and swim the next, or within a single workout, bicycle for 15 minutes then switch to an elliptical for 15 minutes.

Resistance Training

The resistance training session itself doesn’t generate a high calorie burn, but there are definite calorie burning benefits to making resistance a part of your workout routine. When you lose weight, you lose a combination of muscle and fat. Resistance training during the weight loss process reduces the amount of muscle mass lost and can even help build muscle. Your metabolic rate is directly linked to how much muscle you have, so maintaining more muscle helps you burn more calories each day throughout your weight loss journey.

In addition to accelerating weight loss, preventing weight regain and getting your workout done in less time, burning more calories can help you through the dreaded plateau that is common in almost every weight loss journey. To burn more calories, turn up the intensity, use intervals, cross train and strengthen your muscles.