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Busy Schedule? Blast Calories Quickly.

Sunset Runnerphoto © 2009 Josh Janssen | more info (via: Wylio)
Ok, so you’re busy. But, that doesn’t mean you should give up on your workouts. But just how do you fit more calorie burn into your already hectic day? Read on:

1. Add 10 minutes to your morning exercise routine. While you may be religious about going to the gym after work, waking up 10 minutes earlier in the morning and taking a walk around the block (or, alternatively, simply dancing to your morning radio show for 10 minutes) will let you start off your day with a faster-burning metabolism. It’s only ten minutes. Try sprinting the stairs! Extra calories burned: 275 calories per week

2. Do interval training. When you alternate high-intensity cardio workout routines with moderate-intensity recovery periods, you boost your calorie burning and increase your fitness level. Interval training will help you break through plateaus. Extra calories burned: 300-450 calories per 45 minutes3.

3. Do workout routines with a faster partner.  That’s right, not only is having a workout buddy awesome for motivation, but when they are faster than you? It pushes you further! It’s the friendliest way to kick your own butt! Plus, fitness workouts go faster accompanied by good conversation. Extra calories burned: Simply increasing your walk from 3 mph to 4 mph will burn almost 100 extra calories in 60 minutes.

4. Try jumping rope on your coffee breaks. Sound silly? It won’t after you read the numbers. These quick heart-pumping workout routines are also weight bearing, so your muscles and bones will benefit. And you’ll probably feel completely energized after jumping rope, too. Extra calories burned: You can burn 208 calories on two 10-minute breaks each day (that’s 1,000 calories a week)!

5. Extend your workout routines. If your typical workout is 30 minutes — no shorter, no longer — here’s an easy way to challenge yourself. Twice a week, try adding 10 or 15 minutes to your cardio. You’ll burn more calories and increase your cardiovascular endurance level. To adapt your fitness workouts to your higher fitness level, every two weeks up your intensity level by increasing resistance or incline on the machine or road. And honestly, is an extra ten minutes a few times a week really going to make or break your day? Extra calories burned: Running 30 extra minutes on the treadmill each week can burn 400 calories.

6. Change equipment or activities. If you always head right for the treadmill, take a step class or get on the elliptical trainer and step up the intensity. This may increase the calorie burn of your workout because our bodies work less efficiently doing new exercises than those we’re used to. Periodically shifting activities will also decrease the chance of an overuse injury and keep your workouts fresh and fun. Extra calories burned: Step aerobics vs. walking at 3.5 mph burns 237 vs. 177 calories in 30 minutes.

7. Add another day to your workout routines. Ho-hum … does week after week only encompass Monday-Wednesday-Friday on the treadmill? Add a Saturday bike ride or Sunday morning indoor cycling class to your week, and your fitness level — and body shape — will show it. Make your workout activity-focused and you’ll also invigorate your mind and spirit. Extra calories burned: A two-hour hilly hike can burn up to 800 calories.

Originally published: http://www.shape.com.

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