We're all time-pressed these days. So you want to get the most out of your workout. It would also be nice to keep the calories burning for hours after walking on the treadmill, right?
So what can you do to achieve this?
Here are 4 key ways to supercharge your calorie burn both during and after your workout. Use these strategies and you may notice results in as little as a week!
#1 Split Up Your Workout Times
Instead of walking 1 hour, try splitting up your treadmill workouts into 2 half hour segments. Do one in the morning and one in the afternoon or evening.
The reason this works is that your metabolism gets a boost for several hours after exercising. By splitting the time up you're getting a double boost during the day. And you'll probably find it a lot more enjoyable - 30 minutes seems a lot shorter than doing a whole hour at once.
#2 Reduce Your Speed And Crank Up That Incline
Did you know that incline, not speed, can actually have the largest effect on how many calories you burn?
For example, according to my treadmill, if I walk at 3.0 MPH and 0 incline I'm burning about 289 calories an hour. If I reduce my speed to 2.0 MPH (which feels luxuriously slow) but increase my incline to 15%, I'm burning about 500 calories an hour - almost double the calories.
Granted this is a high incline so you may not want to do it for 30 minutes stragith. But even building in several high incline intervals will chew up the calories in no time flat. And it's fun to see the calories numbers going up that fast on the console. It can actually inspire you to do even more incline intervals.
#3 Forget You're Exercising By Building Some Fun Distractions Into Your Workout
Did you know that boredom is the #1 reason people avoid exercising? Boredom can make exercise seem tedious. Chances are you'll cut your workout short when you start thinking about all the interesting things you could be doing instead.
So be strategic about your treadmill workouts - make them fun and productive. There are several ways to do this.
Load up your iPod with your favorite tunes. Or place your treadmill in front of your TV to watch your favorite nighttime drama. I have wireless internet in my home and often check my email or go online with my iTouch while walking.
I've spent entire workouts watching Youtube videos on my iTouch. And I often exercise longer than I'd planned to because I get caught up watching youtube. (It makes a guilty pleasure like watching youtube videos totally justifiable.)
Think of something you'd enjoy doing and do it while walking on the treadmill. You'll probably end up exercising longer than usual and burn even more calories.
#4 Change it Up - Every Minute
One of the best ways to keep your metabolism stoked is to continually challenge your body. If it never knows what's going to happen, it can't hit an exercise plateau.
To do this, try changing something every minute. Speed up one minute and slow the next. Then go even faster, then medium, then faster, then slow, etc. Walk at 2% incline for one minutes, then 4% the next, then 10%, then 1% - you get the idea.
Your body will not know what to expect which means it's always being challenged and your calories burned, especially post workout, will be much higher than if you just do your same-old same-old routine.
So those are 4 key ways to supercharge your treadmill calories burned. Try any or all of these 4 strategies and get ready to cinch in that belt.
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