As summer is increasingly closer (or is it actually summer now? I’m not entirely sure, but go with it for now) it’s common for thoughts to turn to shedding a bit of the winter insulation and dropping a few lbs for the summer.
If you are looking to increase your calorie burn for a healthy, sustainable loss, there are ways to fit it into your life with minimal effort, giving you added health benefits (both physical and mental) along the way.
To lose 1lb of fat, we need to burn 3500 calories. Try one of these 250-calorie burners every day and (everything else being equal) you’ll be on your way to a healthy 2lb loss each month without even thinking about it.
Go for a walk
A brisk walk for 60 minutes can burn around 250-300 calories. Think about walking to and from work if you live close enough, or roping friends/partners/kids in for added social and relationship-building benefits.
Do a HIIT session
Just 25 mins of HIIT (High Intensity Interval Training) at the right intensity can torch 250 calories, with added cardiovascular and metabolism-boosting benefits. Better still, you can do it at home with little to no equipment. Try this circuit for starters:
5 Minute warm-up
Jump squats x 30 seconds
Press-ups x 30 seconds
Burpees x 30 seconds
High knees x 30 seconds
Each with 45 seconds rest in between. Repeat 4-5 times.
Ride your bike to work
30 Minutes of moderate-paced cycling can burn 200-300 calories. If riding to work isn’t an option, there are plenty of traffic-free routes on the National Cycle Network, which passes within a mile of half of all UK homes. Consider a ride on a weekend, or dusting off your bike for an evening trip out.
Gardening
Whether you have green fingers, or don’t know your trowel from your trug, gardening can be fun and at the same time you’re beautifying your back yard, you can be burning up to 300 calories an hour. Whether planting, mowing or digging, get your gloves out and try your hand for a healthy, outdoor experience.
Housework
Not as appealing as the others, right? But take comfort in the fact that whilst you’re dusting, hoovering and making numerous trips up and down the stairs, you can torch 250 calories in an hour. If an hour of housework sounds like your idea of fresh hell, really give it some welly and you’ll up the expenditure in less time.
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