0

Your Cart is Empty

7 Ways to Burn More Calories During Your Workout

March 30, 2015 3 min read

We are all about getting the most out of your workouts in less time. Most people have no interest in spending more time at the gym. Most of us wish we could get more results in less time. An impossible dream, you say? Not anymore. Follow these tricks and you will be burning more calories while exercising less.

1.Use All Four Limbs

Machines like the stationary bike and treadmill focus on your lower body. Adding your upper body to the mix will help you elevate your heart rate and burn more calories in the same amount of time. Get those hands off the handlebars and pump your arms!

2.Work Out Next to the Fastest Runner

Group exercise can increase motivation causing you to work harder (and burn more calories) but if working out in a group isn't your bag, you can still make this principle work for you. Hop on the treadmill beside the fastest runner you can see and you could come close to almost doubling your calorie expenditure. A study from Michigan State University suggests that having a work out partner of any kind can lead women to work out twice as hard. So, if you are the solo sort at the gym, choose your work out spots wisely. 

3.Use Resistance

Aerobic exercise and strength training are both essential parts of a good fitness routine. Why not combine the two? Using weights helps build muscle mass which burns more calories than body fat. Give ankle weights a go during your next cardio work out to reach your highest calorie burn. If you don't have leg weights, increasing the incline on the treadmill counts as adding resistance.
// Buy BodyRock Hiit Strength Package

4.Add Intervals

Alternate periods of high intensity and low intensity activities to get  a greater calorie burn. Short periods of full on effort will allow you to burn the same amount of calories in a shorter period of time than you would with a steady pace. A study out of Australia found that women who alternated 8 seconds of high intensity exercise with 12 seconds of low intensity activity not only slimmed down faster but burned more fat than those who worked out at a steady pace for twice as long.

5.Jump

If you are already interval training, you can go that extra step with plyometrics. To elevate your heart rate add some explosive, high impact moves, like jumping or hopping, to your cardio routine. Up the intensity even more by doing total body movements like burpees. These will challenge your muscles and increase your overall calorie burn.

6.Take It Outside

Exercising outside may not be an option for you all year round but doing it as often as possible gives you great calorie burning help. The little bit of wind resistance and the varying terrain will give you a boost without adding time to your routine.

7.Confuse Your Muscles

Do not let your routine fall into a rut. It takes only a few weeks for your body to adapt to a work out and became more efficient. The more efficient your body becomes, the fewer calories it burns. Try to confuse your muscles, keep them guessing. Change your intensity, incline or resistance to keep your muscles working harder. Did we miss anything? Add your tips below!  

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Fast, Express Shipping.

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. While health and wellness companies are essential services, there is simply an enormous demand on postal and delivery services as individuals and hospitals need more supplies than ever before. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-5 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. You will receive the tools you need to stay safe and strong at home through this difficult time. Thanks for your support and understanding.

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.