A surefire way to stay in a healthy target weight range is to keep your calories in check. In addition to watching how much you eat, you should look for ways to burn off excess calories. You can make this fun and effortless by adding in small habits throughout your day that chew through calories without a lot of extra effort.
Read on for some ways to burn about 150 calories easily throughout the day. Find a few techniques that resonate with you and integrate them into your routine. Remember: exact calorie burn is different for everyone due to factors such a genetics, metabolism, exercise regimen, nutrition and lean muscle mass. Also, you'll have higher calorie burn post-workout as your body works to repair the muscles. The main point is to become more active, which will keep your weight and health on target.
1. Sneak In Morning Jumping Jacks
In the morning, your mind and body feel fresh for the day. Your willpower is at its highest, and you'll be more apt to stick with it and burn off those extra calories. You can substitute any movement for jumping jacks because the point is to get moving for a period of time that you would normally be sedentary. Try performing 100 jumping jacks before you get your morning routine started. If anything, you may have to wake up a few minutes early. Aside from that, this calorie burn won’t affect your routine. If you get comfortable with the allotted repetitions, do more.
2. Take the Stairs
This simple rule has been said many times, but that’s because it works! Avoiding the escalator or elevator and taking stairs instead is an awesome calorie-burn opportunity. It doesn’t take much extra time, and you walk away with a higher calorie deficit. Not to mention, stairs sculpt and tone the lower body for an added bonus. If you want to increase the calorie burn more dramatically, try jogging up the stairs. You can take this to the next level and go up and down the stairs multiple times for extra calorie burn.
3. Park Farther Away
We’ve all been there. You drive around in circles in search of the perfect parking spot right next to your destination. When it’s all said and done, you end up spending more time driving than it would have taken to walk from a farther spot. Next time you’re in that situation, remind yourself that you'll probably save time and burn more calories if you just park farther and walk in.
This suggestion is applicable to many daily life situations. As a rule, the more you walk and stand, the more calories you'll burn. The best part? Walking is easy. Squeeze it into your day as much as possible, not only for the physical benefits, but the stress-relieving benefits as well.
4. Do Crunches Before Bed
You know that 30-minute period before bed you use to browse social media? Try implementing some ab workouts during that time. You'll still have time for some internet browsing after accomplishing a quick ab routine. For starters, complete 150 crunches. This works pretty seamlessly, as you're already lying down in a pre-crunch position. To mix it up, you can try completing planks, bicycle crunches, or reverse crunches. As with any other workout, see what works best for you. You can even switch body regions each night. For example, for two nights of the week, work your abs and another two nights, work your legs with squats and lunges. The main idea is to squeeze in a burst of exercise that you normally wouldn’t. All of those burned calories add up!
5. Commercial Break Workout
Opportune times for calorie burning come during sedentary times of the day. A regular “sitting” time for many people are the minutes or hours in front of the TV. The easy fix? Commercial break workouts. This doesn’t need to be an in-depth workout, but enough to get your heart rate up and your muscles engaged.
For example, do a bodyweight routine that hits the legs, arms and core in superset form. Start with legs and perform 10 squats and 10 lunges. Perform each set of 10 back to back with no rest. Then, move on to arms. Perform 10 push-ups and 10 triceps dips with no rest. To finish up, do 10 crunches and 10 bicycle crunches. You can substitute any exercise, amount of repetitions, or amount of sets. In addition, you can perform this as often as you'd like at commercial breaks and can burn even more than 150 calories!
6. Desk Exercises
If you sit at a desk most of the day, then this tip is ideal for your lifestyle. It’s simple: work in some exercise while sitting in your chair. And yes, you can do it without making a scene in the office!
Glute squeezes are easy to sneak in. Simply engage and contract your glute muscles for a few seconds and then release. Set a timer and try completing 25 glute squeezes each time it goes off. If you do this every hour during the workday, then the calorie burn will definitely add up. You can try adding in more repetitions or simply holding the squeeze longer. The gluteus maximus and minimus are large muscles, so engaging them will give you a lot of benefit in just a little time. The best part? You don’t need to get up from your chair!
7. Take Care of Extra Chores
Cleaning is an underestimated workout. Anyone that has participated in full-house cleaning including chores such as dishes, laundry, mowing the lawn, vacuuming, mopping and dusting, knows this all too well. These light activities can burn calories without you noticing simply because you're focused on completing the tasks. Instead of putting off chores or hoping someone else will help pick up the slack, knock them off the to-do list and consider it a quick workout as well. Burning calories is about moving your body!
8. Dance Break
Dancing is one of the most enjoyable ways to quickly burn off some extra calories. This doesn’t have to be a dance performance in front of your friends and family or even a night out at a club. It can be a dance party of one in your room when you need a quick break. Turn on your favorite jams and let your body move to the beat for five to 10 minutes. You may find that you're having so much fun that you elongate the dance session. As a bonus, dancing relieves stress. Stress makes it harder for your body to lose weight, so any activity that promotes a relief of tension will be beneficial for your waistline.