Are you looking to increase your calorie intake, reduce your waistline and improve your fitness in a short time? If so, you are far from alone. According to a recent investigation According to Statista, more than 40% of American adults want to lose weight, making weight loss the most common fitness goal in America. However, going from “wanting” to “achieving” a fitness goal can be daunting, especially with all the conflicting information online. Fortunately, we spoke with Mike Masi, CPTcertified personal trainer at Garage Gym Reviews, who shares 10 highly effective ways to burn more calories in 30 minutes and maximize your body’s calorie-burning potential.
Time is precious, especially when it comes to training. That’s why it’s essential that every minute counts when you exercise. With the right approach, you can burn a significant number of calories in just 30 minutes, leaving you energized and glowing from the inside out.
Whether you’re short on time or prefer quick, effective workouts, these expert tips will help you maximize your 30-minute sweat session. Keep reading to learn 10 proven strategies to help you burn more calories in 30 minutes, according to a fitness expert.
High Intensity Interval Training (HIIT)
HIIT is a quick workout that alternates between intense exercise sessions and short rest periods. It can help you burn more calories during and after your workout by increasing your metabolism. More, research shows that HIIT is more effective at burning calories than other forms of physical activity.
“HIIT is a great way to burn extra calories when you don’t have time for your traditional low-intensity steady-state cardio workout,” says Masi. “It also helps expose the body to deeper stressors, some of which can even signal muscle growth depending on the circumstances.”
Strength training
Increase your strength and muscle mass can boost your metabolism, helping you burn more calories throughout the day, even when resting. In fairness 30 minutes of lifting weightsa 125-pound person can burn 90 calories, a 155-pound person can burn 108 calories, and a 185-pound person can melt 126 calories.
“Strength training temporarily elevates your metabolism and, contrary to popular belief, does not require endless hours in a gym,” says Masi. “Higher frequency protocols can focus on one or two muscle groups with a lower exercise volume each session, allowing workouts to be completed in 30 minutes.”
Circuit training
Circuit training combines strength training and cardio to provide a full-body workout that maximizes calorie burning in less time than traditional workouts.
“Chaining your exercises into circuits can have interesting effects,” explains Masi. “Your workouts finish much faster, but when structured well, circuit training can also keep the heart rate elevated throughout the workout, creating a greater caloric demand than your workout standard using pauses.”
Exposure to cold
Exposure to cold temperatures can activate brown fatwhich burns calories to generate heat. Exposure to the cold can be as simple as taking a cold shower or drinking cold water. You can even try cold dipping!
“Regular exposure to cold can increase your metabolic rate and overall energy expenditure. This effect is due to your body’s need to generate more heat to maintain a stable internal temperature when exposed to cold environments. Brief showers cold or ice baths can stimulate this effect. Masi tells us.
Drinking coffee
Coffee contains caffeine, which some research suggests that it may boost fat metabolism and increase calorie burning. Caffeine also provides a temporary energy boost, making it easier to complete a workout and burn more calories.
However, Masi tells us, “Understand that caffeine doesn’t give you energy; rather, it stimulates you to burn the energy you already have, resulting in a greater caloric demand. It has also been shown to slightly decrease appetite in some cases. »
Drink green tea
Green tea is rich in antioxidants called catechinswhich studies show can help speed up your metabolism and boost fat loss.
“These antioxidant compounds in green tea have been shown to improve thermogenesis, the process by which your body burns calories to digest food and produce heat,” says Masi.
Dynamic stretching
Dynamic stretching helps increase blood flow and warm up your muscles. This process prepares your body for exercise and can improve flexibility and range of motion while burning a few more calories than if you didn’t warm up.
Masi tells us: “Engaging in active, movement-based stretching can increase your heart and metabolic rate compared to static, passive stretching. »
Fast walk
Brisk walking is a convenient, low-impact cardiovascular exercise that research says it is one of the best strategies for weight management and body mass composition.
“Brisk walking, especially uphill or on an incline, increases calorie expenditure and uses more muscle groups than walking at a leisurely pace,” explains Masi. “This is generally the cardiovascular exercise of choice for bodybuilders, as this activity does not require high levels of skill nor does it produce large amounts of fatigue, making it a great option to practice daily or even several times a day.”
Jumping rope
According to a Study 2021Jumping rope is a high-intensity cardio exercise that can burn a lot of calories in a short time, especially when performed alongside a low-calorie diet.
“Jumping rope is a fairly low skill threshold to cross, and just like stoop walking, it can be done daily or several times a day because it doesn’t generate a lot of fatigue,” says Masi. “If you can’t jump rope or don’t have one available, you can mimic the move with ankle jumps and achieve the same effect without the equipment or skill barrier.”
Dance
According to a 2024 Systematic review, dancing regularly is a very effective way to burn calories, promote weight loss and improve body composition. Plus, it’s fun and energizing, it can be done alone or in a group, and there are many dance styles to choose from.
“Energetic dance styles like hip hop, salsa, or Zumba not only increase your heart rate, but are also fun ways to burn calories quickly,” says Masi. “Music and exercise have both been shown to have positive effects on your mood, so this would be a great way to start the day or enjoy a lunch break.”
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