No need to spend extra time at the gym. Here are some fun, easy ways to burn extra calories throughout the day!
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There's no substitute for good-old-fashioned exercise. But you can increase the amount of calories you burn during the day by making a few simple changes to your routine. If you can, implement a few of these ideas into your day!
Drink caffeine
The stimulant caffeine can increase your metabolic rate, which can help you burn more calories, even at rest! Coffee and tea can provide 50-100 milligrams of caffeine per cup, depending on the brew and type.
Wake up and move
If you have it in you, get out of bed and perform some basic stretches or yoga poses before you start your day. Just 10-15 minutes of morning movement can help kick-start your metabolism.
Get up every 30-60 minutes
Long periods of stagnation can slow your metabolic rate to a crawl. Get up and move every hour or so. Do squats, take a lap around your building, or go visit a friend on the other side of the office.
Take a walk
If you can, budget for a 20-25 minute walk each day. It's a great way to get some sun, relieve stress, and kick your fat-burning to a higher gear.
Fidget
Tap your toes, wiggle your feet, and pace around the room. Extra movement means extra burned calories.
Have sex
Although a 20-minute bedroom session doesn't equal a 20-minute HIIT session, elevating your heart rate is always a good way to burn fat. Plus, you get to have a little fun!
Eat spicy foods
Like caffeine, foods with capsaicin like hot sauce, salsa, and spicy peppers may raise your metabolic rate and increase the amount of calories you burn.
Take the stairs
Ditch the elevator and the escalator. When you can, take the stairs. Or, if you work on the 84th floor, try taking the stairs partway up, then jump on the elevator.
Park far away
Do some extra walking by parking far away from the door of the store. You'll burn more calories and avoid those annoying door dings!
Dance
Dancing is a fantastic form of exercise. So, at your disco-themed work party or friend's 30th birthday smash, get on the dance floor and shake it!
Do chores
Sweeping, mopping, dusting, laundry, and mowing the yard are all great ways to burn calories. Spend an hour cleaning your house and you're looking at burning an extra 100-200 calories!
Pull-up
4 sets of 10 reps, rest 60-90 seconds between sets
Seated cable row
4 sets of 10, 10, 8, 8 reps, rest 60-90 seconds between sets (increase weight)
Wide-grip lat pull-down
4 sets of 10 reps, last 2 sets are double dropsets, rest 60-90 seconds between sets
Single-arm dumbbell row
3 sets of 10-12 reps, rest 60-90 seconds between sets
Dumbbell biceps curl
3 sets of 8-12 reps, rest 60-90 seconds between sets
Cable hammer curl (rope attachment)
4 sets of 10 reps; last 2 sets are double dropsets, rest 60-90 seconds between sets
Bicycle
HIIT 10 rounds at 85% max with a 1:1 rest/work ratio or steady state 45 min. at 60% max
* Ratings as of article's date of publication
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