Getting in a good workout isn’t limited to a gym or track. Use your bodyweight, a single set of dumbbells, or even a nearby playground to work up a sweat.
Swig a little caffeine.
Getting a morning jolt from java may be a part of your daily routine, but sipping some coffee before a workout can boost endurance during exercise. How’s it work? Caffeine slows glycogen depletion (the starch our bodies turn to for energy during exercise) by encouraging the body to use fat for fuel first.
Find a partner.
A recent study suggests we perform better on aerobic tasks like running and cycling when exercising with a partner. Hitting the gym with a friend, coworker, or family member can also increase accountability, so grab a buddy and try out some of our favorite partner exercises like medicine ball lunge-to-chest passes, and reach-and-touch planks.
Don’t rely on the monitor.
Gym machine monitors (often seen on cardio equipment, like treadmills or ellipticals) may not be reliable. They sometimes display higher calorie burns meaning (sorry!) you didn’t work as hard as it’s telling you.
Start strength training.
Pumping iron not only gives us muscles, but it can boost resting metabolism (meaning you burn more calories outside the gym) plus improve mood and confidence. Lifting a little weight can also help you sleep, another factor in effective weight loss. If we haven’t convinced you to take to dumbbells quite yet, there’s also this: Strength training takes just a few weeks to see results.
High-intensity interval training (HIIT) combines periods of intense effort with periods of moderate-to-low effort. What’s so great about it? Interval training burns more calories and boosts metabolism significantly longer than a steady workout of even longer length.
Heat up the bedroom.
Working up a sweat in bed can burn around 60 calories in just a half hour. Having sex also reduces blood pressure and overall stress levels (and stress can lead to weight gain). Need we say more?
Stand up—a lot.
It may sound ludacris to peel your tush from a desk chair at work, but sitting all day has been linked to obesity, poor posture, and chromic pain. Try a sit-stand workstation to switch things up and burn more calories.
A simple phrase for losing weight is: Move more and eat less. The secret is that moving doesn’t just mean hitting the track or going to the gym. Make the conscious decision to get more steps into the day by taking the stairs, having a walking meeting, or parking the car far away from a store’s entrance.