{"id":16727,"date":"2017-12-15T12:39:26","date_gmt":"2017-12-15T17:39:26","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=16727"},"modified":"2018-02-22T10:44:28","modified_gmt":"2018-02-22T15:44:28","slug":"burn-more-calories","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/burn-more-calories\/","title":{"rendered":"6 Ways To Burn More Calories During Your Workouts"},"content":{"rendered":"<p>Whether you\u2019re peeling yourself out of bed to hit the gym on a Saturday morning or lacing up your sneakers after a long day at work, you want your workout to really pay off\u2014and chances are that means torching tons of calories.<\/p>\n<p>A number of factors\u2014like the type of workout you do and how long and hard you go for\u2014determine how many calories you may burn. But there are a few things you can do during your workouts\u2014no matter how crunched for time you may be\u2014to turn up your burn.<\/p>\n<p>These expert-backed tips will boost your sweaty efforts\u2014without taking much effort themselves! Keep these strategies in mind when you work out and you\u2019ll shed more fat and perform better than ever. And who doesn\u2019t want that?<\/p>\n<h2><strong>1. Hit The Weights<\/strong><\/h2>\n<p>While many people might think that <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/21\/cardio-strength-training-weight-loss\/\" target=\"_blank\" rel=\"noopener\">cardio<\/a> is king when it comes to calorie burn, skimping on strength training is a sure way to stall your progress. Why? Unlike cardio, strength training signals your body to <a href=\"https:\/\/www.vitaminshoppe.com\/c\/build-muscle-exercise-workout-support\/N-7uc\" target=\"_blank\" rel=\"noopener\">build muscle<\/a>, and increasing how much muscle you have can boost your <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/17\/metabolism-myths\/\" target=\"_blank\" rel=\"noopener\">metabolism<\/a>, according to Todd Nief, CF-L3, head coach and founder of&nbsp;<a href=\"http:\/\/southloopsc.com\/\" target=\"_blank\" rel=\"noopener\">South Loop Strength and Conditioning<\/a> in Chicago.<\/p>\n<p>Muscle is \u2018metabolically active tissue,\u2019 meaning you use calories just to maintain it. Having more muscle versus fat increases how many calories your body burns throughout the day\u2014even when you\u2019re resting\u2014making it progressively easier for you to shed fat and get fitter.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2016\/12\/09\/building-muscle-benefits\/\" target=\"_blank\" rel=\"noopener\"><strong>6 Ways Building Muscle Benefits Your Health And Well-Being<\/strong><\/a><\/p>\n<p>You don\u2019t need to quit your beloved cardio cold turkey, though. For maximum calorie-torching effect, Nief likes to combine strength moves with cardio in circuit-style workouts. Create your own combo workout by jumping back and forth between weighted exercises (like barbell squats, dumbbell presses, or kettlebell swings) and cardio bursts (like burpees, jumping jacks, or skaters).<\/p>\n<h2><strong>&nbsp;2.&nbsp;<\/strong><strong>Focus On Compound Exercises<\/strong><\/h2>\n<p>You can bicep curl until the cows come home, but if you want to burn major calories with strength training, you need as much of your workout as possible to involve as many muscles as possible.<\/p>\n<p>While bicep curls isolate a single muscle in your arms, moves like <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/22\/improve-squat\/\" target=\"_blank\" rel=\"noopener\">squats<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/25\/improve-your-deadlift\/\" target=\"_blank\" rel=\"noopener\">deadlifts<\/a> (called \u2018compound exercises\u2019) require a bunch of your muscles, like your core, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/09\/15\/glutes-workout\/\" target=\"_blank\" rel=\"noopener\">glutes<\/a>, quads, and hamstrings to get working.&nbsp; The more muscles you\u2019re using in a single move, the more calories you\u2019ll burn, says <a href=\"https:\/\/www.exercise.com\/\" target=\"_blank\" rel=\"noopener\">Tyler Spraul, C.S.C.S<\/a>., head trainer at Exercise.com.<\/p>\n<p>Try to hit as many muscles as possible in a given workout by incorporating moves like <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/27\/pullup-variations\/\" target=\"_blank\" rel=\"noopener\">pullups<\/a>, squats, lunges, and pushups.<\/p>\n<h2><strong>3. Try Interval Training<\/strong><\/h2>\n<p>If you normally work out at a steady pace, mix things up\u2014and torch more cals\u2014with interval training. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\" target=\"_blank\" rel=\"noopener\">Research<\/a> shows that <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/05\/16\/hiit-workout-benefits\/\" target=\"_blank\" rel=\"noopener\">high-intensity interval training<\/a> (HIIT) can improve aerobic and anaerobic fitness, increase muscle, and promote fat loss more effectively than steady-state cardio.<\/p>\n<p>When you alternate between periods of all-out effort and recovery, you put greater demand on your body and continue to burn calories long after you hit the showers. The experts call this \u2018excess post-exercise oxygen consumption,\u2019 or EPOC.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>To boost the intensity\u2014and benefit\u2014of your workouts, try intervals like Tabata (20 seconds of work and 10 seconds of recovery) or AMRAPS (performing \u2018as many reps as possible\u2019 of a move in a certain amount of time), suggests Nief.<\/p>\n<p>You can play around with HIIT by adjusting how long you work and rest for, but the key is to keep your rest intervals short. \u201cSince you&#8217;ll have less time to recover, you&#8217;ll be spending more time with an elevated heart rate, which translates into additional calories burned,\u201d says Spraul.<\/p>\n<h2><strong>4. Use A Fitness Tracker<\/strong><\/h2>\n<p>Tracking devices, which can sometimes be inaccurate, are a little tricky. Use them wisely, though, and they can both motivate you and help you work out smarter.<\/p>\n<p>Trackers\u2019 estimates about how many calories you burn may be a little off, but having a number to shoot for can encourage you to push yourself and burn more calories during your workout, says Nief. Just consider that number with a grain of salt and don\u2019t use it to justify post-workout calorie overloads.<\/p>\n<p>Devices that track your heart rate, though, can be incredibly helpful during your workouts, says Nief. If you\u2019re doing a HIIT workout, keeping close tabs on your heart rate can motivate you to go harder during your sprints and ensure you get enough rest during your recovery periods.<\/p>\n<h2><strong>5. Down Some Joe Before Working Out<\/strong><\/h2>\n<p>You count on <a href=\"https:\/\/www.vitaminshoppe.com\/c\/coffee-tea\/N-cp99ln\" target=\"_blank\" rel=\"noopener\">coffee <\/a>to get you through Monday (and Tuesday and Wednesday and Thursday) mornings, but that sweet, sweet <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/02\/07\/caffeine\/\" target=\"_blank\" rel=\"noopener\">caffeine <\/a>can also power you through your workouts.<\/p>\n<p>\u201cCaffeine is one of the few proven <a href=\"https:\/\/www.vitaminshoppe.com\/c\/build-muscle-exercise-workout-support-exercise-supplements\/N-7v5\" target=\"_blank\" rel=\"noopener\">ergogenics<\/a>, or <a href=\"https:\/\/www.vitaminshoppe.com\/c\/build-muscle-exercise-workout-support-exercise-supplements\/N-7v5\" target=\"_blank\" rel=\"noopener\">exercise performance<\/a> enhancers,\u201d says Nief. If you\u2019re able to move faster and work with greater effort and intensity with a little help from caffeine, you\u2019re going to blast more calories and see better results.<\/p>\n<p>Drink a cup of coffee (typically somewhere around <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/caffeine\/art-20049372\" target=\"_blank\" rel=\"noopener\">120 milligrams<\/a> of caffeine) about 30 minutes before working out and it\u2019ll kick in just in time for you crush every squat or sprint. Just keep it black or limit add-ins to just a splash of milk. Slugging a sugary, creamy drink before sweating will just make you feel sluggish and crampy. If coffee isn\u2019t your style, try a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/pre-workout\/N-cp99jb\" target=\"_blank\" rel=\"noopener\">pre-workout supplement<\/a> that contains caffeine.<\/p>\n<h2><strong>6. Switch Up The Temperature<\/strong><\/h2>\n<p>Sure, we all prefer to exercise in the perfect-temperature setting\u2014not too hot, not too cold. But research suggests that working out in a hot or cold environment can benefit your health and boost your results. We\u2019re not talking either a desert or tundra-level extreme here\u2014just hotter or colder than you\u2019d like.<\/p>\n<p>When you get moving in a hot environment, your heart and body have to work harder to regulate your body temperature and keep you from overheating, which requires extra energy and burns through calories, says Nief.<\/p>\n<p>On the flipside, when you work out in the cold, your body begins to shiver to produce heat and increase your body temperature, which requires energy, too. Research published in <a href=\"http:\/\/www.cell.com\/cell-metabolism\/abstract\/S1550-4131(14)00069-2\" target=\"_blank\" rel=\"noopener\"><em>Cell Metabolism<\/em><\/a> shows that cold exposure also stimulates <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/10\/05\/hormones-that-affect-weight\/\" target=\"_blank\" rel=\"noopener\">hormones<\/a> and activates genes that boost fat burning<\/p>\n<h2><strong>&nbsp;7.&nbsp;<\/strong><strong>Drink Cold Water<\/strong><\/h2>\n<p>Okay, you probably don\u2019t want to sip on a warm mug of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbal-teas\/N-cp99me\" target=\"_blank\" rel=\"noopener\">tea <\/a>during a workout, anyway, but filling your water bottle with ice cubes can give your calorie-burning a little lift.<\/p>\n<p>For every icy glass of water you down, you\u2019ll burn about eight calories, says Nief. As the ice chills your insides, your body burns through a little energy to warm itself back up. Eight calories a glass isn\u2019t much, we know, but every little bit counts, right? And considering how crucial it is to stay hydrated when you exercise, we consider it just another reason to keep our water bottles handy in and out of the gym.<\/p>\n<p><em>Pin this checklist to maximize your burn every time you hit the gym:<\/em><\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"16754\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/burn-more-calories\/web-87\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg?fit=1135%2C1521&amp;ssl=1\" data-orig-size=\"1135,1521\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;Web&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Web\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg?fit=224%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg?fit=740%2C992&amp;ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-16754 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg?resize=740%2C992&#038;ssl=1\" alt width=\"740\" height=\"992\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg?w=1135&amp;ssl=1 1135w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg?resize=224%2C300&amp;ssl=1 224w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg?resize=768%2C1029&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg?resize=764%2C1024&amp;ssl=1 764w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg?resize=272%2C365&amp;ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg?resize=740%2C992&amp;ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"16754\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/burn-more-calories\/web-87\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg?fit=1135%2C1521&amp;ssl=1\" data-orig-size=\"1135,1521\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;Web&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Web\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg?fit=224%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg?fit=740%2C992&amp;ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-16754 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201135%201521%22%3E%3C%2Fsvg%3E\" alt width=\"1135\" height=\"1521\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201135%201521%22%3E%3C%2Fsvg%3E 1135w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg?w=1135&amp;ssl=1 1135w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg?resize=224%2C300&amp;ssl=1 224w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg?resize=768%2C1029&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg?resize=764%2C1024&amp;ssl=1 764w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg?resize=272%2C365&amp;ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg?resize=740%2C992&amp;ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/burn-more-calories-infographic.jpg\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you\u2019re peeling yourself out of bed to hit the gym on a Saturday morning or lacing up your sneakers after a long day at work, you want your workout to really pay off\u2014and chances are that means torching tons of calories. A number of factors\u2014like the type of workout you do and how long<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/burn-more-calories\/\">Read More <span class=\"screen-reader-text\">6 Ways To Burn More Calories During Your Workouts<\/span><\/a><\/p>\n","protected":false},"author":132,"featured_media":16728,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9,10],"tags":[437,270,44,149,165,448,221,262],"class_list":["post-16727","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest","category-weight-loss","tag-body-composition","tag-body-fat","tag-calories","tag-lose-weight","tag-metabolism","tag-physique","tag-strength-training","tag-workout"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Ways To Burn More Calories During Your Workouts | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Whether you\u2019re peeling yourself out of bed to hit the gym on a Saturday morning or lacing up your sneakers after a long day at work, you want your workout ...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/burn-more-calories\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Ways To Burn More Calories During Your Workouts | What\u2019s Good blog\" \/>\n<meta property=\"og:description\" content=\"Whether you\u2019re peeling yourself out of bed to hit the gym on a Saturday morning or lacing up your sneakers after a long day at work, you want your workout ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/burn-more-calories\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-12-15T17:39:26+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-02-22T15:44:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Burn-More-Calories.jpg?fit=740%2C307&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"740\" \/>\n\t<meta property=\"og:image:height\" content=\"307\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Isadora Baum\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" 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