Interested in burning an extra 100 calories today? For those on a weight loss journey, this can be a very appealing prospect. We've consulted with a fitness expert to bring you effective methods to achieve this. Tyler Read, BSc, CPT, the founder of PTPioneer.com and a seasoned personal trainer with 15 years in the health and fitness industry, shares five optimal ways to burn an additional 100 calories, which can be easily integrated into your daily routine. Read on to discover these beneficial habits.
Weight loss hinges on creating a calorie deficit, so every additional calorie burned counts! The Cleveland Clinic notes that your body naturally expends between 1,300 to 2,000 calories daily through basic functions like heart pumping, thinking, and breathing. But here are some impressive techniques, endorsed by a personal trainer, to burn an extra 100 calories daily. You'll find these methods effective and easy to adopt into your routine for increased calorie burn.
1) Go for a Brisk Walk
Walking is a simple and accessible method to expend calories. As explained by Read, "A 20-minute brisk walk can burn around 100 calories. This low-impact activity not only boosts cardiovascular health but is also appropriate for all fitness levels."
Your calorie expenditure increases with the distance and speed of your walk. If you're new to walking, begin with shorter distances and gradually extend your range. To enhance calorie burning, incorporate hill walking and quicken your pace.
2) Jump Rope
Jumping rope is not solely a children's activity. In fact, read points out, "A mere 10 minutes of jumping rope can help you achieve the 100-calorie burn target. It's a high-intensity cardiovascular workout that also enhances coordination and agility."
Incorporating jump rope exercises into your fitness regimen can tone your entire body, including your thighs, glutes, abs, shoulders, and arms. Additionally, this exercise is effective for muscle building and strength enhancement.
3) Take a Bicycle Ride
Biking isn't just effective for burning calories; it's also beneficial in warding off various chronic diseases such as diabetes, arthritis, obesity, stroke, heart attacks, certain cancers, and depression. As Read highlights, "Cycling at a moderate pace for roughly 15 minutes can expend 100 calories. It greatly enhances leg strength and cardiovascular health." Additionally, cycling offers a fantastic opportunity for socializing when done with friends.
4) Go for a Swim and Do Some Laps
Swimming is a gentle yet highly rewarding aerobic exercise that offers both physical and mental benefits. When you take a swim, you engage your entire body in an exhilarating workout. According to Read, "Swimming with moderate effort for approximately 15 minutes can also expend approximately 100 calories. Additionally, it's gentle on the joints."
Swimming elevates your heart rate, enhances muscle strength, builds endurance, and improves cardiovascular fitness. This sport also contributes to muscle toning due to its comprehensive full-body workout.
5) Engage Some Yoga to Stretch Your Body
Incorporating just 20 minutes of daily yoga into your routine can help burn approximately 100 calories, particularly when active movements are involved, according to Read. A study published in PLOS ONE highlights yoga as a valuable form of physical activity with potential benefits for long-term weight loss maintenance. The research reveals that individuals who practiced yoga during a 12-week weight loss program shed an additional 3.5% of their body weight compared to those who did not.
By adding yoga to your schedule, you're doing your body a great favor. This calming exercise not only enhances strength, flexibility, balance, and overall mental well-being, as Read points out, but it can also assist with conditions like arthritis, back pain, and heart health. So, let's embrace the benefits of yoga with a hearty "namaste"!