Day 27: Burn More Calories When You Exercise | 30-Day Weight Loss-athon

It’s time for Day 27 of the 30-Day Weight Loss-athon.

All tasks in the 30-Day Weight Loss-athon are adapted from my 52 Weight Loss Missions program.

Read the steps first, then take 10 minutes to think about and complete them. Ready?

Important Note: Get medical clearance if you need it

It’s a good idea to get the all-clear to exercise from your medical professional if:

  • You’re new to exercise
  • You haven’t exercised in a long time
  • You’re significantly overweight
  • You have a medical condition or concern
  • You’re nervous about exercising.

What You Need:

  • Willingness to work harder when you work out.

Step 1

On Day 5: Choose Your 30 x 3 Exercise I asked you to commit to 30-minute sessions.

Now you’re fitter and more confident – so let’s do more.

Your first step today is to choose one of the following ways to burn more calories with your workouts.

1. Increase Session Duration

  • Gradually increase the duration of your sessions. Each time, extend your session by 5 minutes.
  • Eventually, aim to make most of your exercise sessions 45 – 60 minutes if you can.

2. Increase Session Frequency

  • Add another session to your weekly exercise routine.
  • Build up to 5 or 6 sessions a week.

There are 168 hours in a week. Spending 4-6 of them on the only body you get (that we know of) is a small price to pay for looking and feeling your best.

3. Increase Session Intensity

There are many ways you can do this:

  • Increase your speed as you swim, walk, run, cycle, etc
  • Increase the resistance (difficulty level) on your stationary bike, elliptical machine, Stairmaster, etc
  • Increase the incline on your treadmill
  • Walk, cycle or run uphill
  • Increase the weights you use in your strength training session
  • Increase your effort you make in your group fitness class
  • If you use a personal trainer, ask about interval training.

Bonus Step For 52 Weight Loss Missions Members

Step 2

Now for the all-important part – update your diary with your new weekly exercise routine.

So… how will you be boosting your exercise calorie burn?

Check in!

And you’re done!

Be sure to leave your comment below to check in and stay accountable. If you’re reading this by email or in a reader then please click here to leave your comment.

See you tomorrow!

Michele Connolly

Michele Connolly helps people move from procrastination to action. She believes that taking action on your priorities makes you a happier person. Michele is the founder of Get Organized Wizard and creator of tools for business, home, and personal organization. Her programs are used by tens of thousands of people worldwide.

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  • have been walking just about every day except for one day with bad weather and one day just not enough time, usually do approx 2k a day sometimes twice a day if I am home, walked 5k yesterday morning along the beach that was wonderful, going to fit that in each week, and I have started “jogging” a bit during my walk (if no one can see me) as I am new to this and a bit embarrassed about what I look like jogging. using lots of hills and increasing my distance each week are in the plans.

  • I’m excited to say that I’ve already been doing this. On Week one I only did the 30×3 but on week 2 I up my walk to a mile then the next week 2 miles then 3 and this week I’ve been briskly walking 4-5 miles. I’ve added running up the hills and walking faster so I build up my pace. Also in the last 2 weeks I’ve added working with my XBOX Kinect and doing some cardio boxing, upper body strengthening and also I’ve started doing the fitness portion of Dance Central 2 where it tracks my calories when I dance. This week on an average day I exercised 1-3 hours a day and on 4 days, and I’m loving it. I’m Burning so many calories and I’m feeling great about it. I’ve felt excited to get my exercise in for the day and I haven’t felt the desire to eat unhealthy foods. I’ve lost 6 pounds and hope to keep it coming off. I just wanted to say thanks to Michele Connolly for putting this 30 mission’s out there and giving me the encouragement I’ve needed to make this commitment. Also I really want to say thanks to my friends and family who believe I can do this and are always telling me that I’m doing great. It really means the world to me. <3

  • I want to be walking at least 4 times a week but some weeks are easier than others. I am keeping track of steps on a calendar that I see everyday so that is a great reminder.

  • I am doing Jillian’s thirty day shred dvd 5 days a week and I try and walk 20 minutes a day…but I will do my best, to make it 30-60 minutes. Also, I am thinking of buying me a mountain bike! I live on a dirt road, in the country…so, I think it would be nice! <3 : ).

  • This is a good challenge for me. Because I am missing a vertebrae I tend to walk a fine line between vigorous exercise and pampering the back. BUT, I know I can push myself to swim tht kilometer in 15 minutes instead of the 20 I’ve been doing

  • I think I can move up to 4 times a week, I’m still trying to cut down my time going the same distance each time. I’ve cut about 2 minutes off so far. I’m coming to realize that I walk incorrectly, so trying to figure out how to use the right muscles at the right times…that slows me down some.

  • Walking with the video “Walking Away the Pounds” One Mile….. I pray I can do it everyday!

  • In a nutshell, I plan to take longer, faster walks oftener. Eventually working up to a little running if the old bod can take it.

  • trying a 30 day shred, I am also looking into zumba.

  • The thought of getting up earlier does not appeal esp. in winter so it looks like I’ll be getting up 4 mornings per week instead of 3.

  • Was walking 3 days a week for 30 minutes plus some stretching; now, walking 2 days a week for 30 minutes plus biking or yoga days for 40 minutes. Baby steps!

  • Trying new things, Crossfit, only problem was that I hurt so bad! But I managed a zumba class last night, and maybe my muscles are feeling better…so a 30 minute walk today once I finish the BAS and before work! Need more hours in my day at the moment!

  • Must say this one is a hard one for me….I am lucky to get to walk at all some weeks. Working 12 hour night shifts basically means I sleep and work on those days. I have been better on my off days and I am trying to take more steps at work (not too hard for a nurse! LOL) Must be getting something right tho…I’m down 7 lbs since April 1st. Woohoo!

  • Ha ha I thought it was too good to be true to be able to get away with just doing 3 x 30 min per week sessions of exercise. I guess I shall have to push myself to get back into the routine of doing 6 days of 50 mins on the cross trainer. As I get fitter I will go back to doing the rolling hills exercise which gives you a really hard workout. There may be some days I cant do it due to my rheumatoid arthritis playing up which causes pain in my joints but I will give it my best shot.

  • Got the whole family battling a flu type bug at the moment, headache and coughs (depending on which person it is). No exercise for a few days until we all recover, then back into the routine, gradually adding in more time. I did an aerobics class where I used to live. It was amazing how much effort is required doing weights exercises even without them (doctors orders at the time) just by concentrating on using muscles to their maximum effort.

  • I have been doing Zumba for an hour and Jillian Michaels 30 day shred, so even though I’m not doing it for an hour I think the intensity is just as good. Lord knows I have been sore…sore…sore!

  • I mostly do 5-6 days a week doing my best to get way past 10,000 steps on the pedometer so when I do the 30 minute treadmill sessions on some of those days I will increase the time to 40 minutes. I can’t up the intensity because of spinal injuries but I can keep it steady and go for longer. today was a 45 minute beach walk.

  • I knew that 30×3 had to be a teaser commitment! I generally get more than my 90 minutes a week in anyway, and I have been slowly increasing the intensity. I do my 30 minutes on the treadmill during my sons nap time and then walk the dog in the evening at a gentler pace.

  • Working out during lunch doesn’t allow for me to increase my time by too much, but I can definitely increase intensity and resistance. I’m also going to try to add another workout session to each week.

  • I have been gradually increasing my activity time over the past few weeks. I have increased my time on the elliptical to 25-30 minutes and I have decreased my walk/jog time by about 2 minutes for 2 miles. 🙂

  • I’m taking longer walks each day. Also I’m doing more physical activities with my day care children (toe touches, jogging, etc.). They think it’s a game & we have fun doing it.

  • I’m so proud of myself! I have been increasing my duration every week! I started with 3 hrs a week and now its up to 6 hours a week! Awesome…well I need to keep myself busy, I have no excuse not to exercise esp since I am not working as much as I’d like to. But I do agree with Sarah, there are not enough hours in a day!

  • Once I settle into a routine, I always struggle with pushing myself hard enough, so I will concentrate on increasing intensity. I’ve also added strength training 3x/week.

  • I do my fitness lass Monday through Friday from 4:15-5:15 but I think I’ll try and add some things through the weekend. 🙂

  • Normally workout for and hour 3x wk. Would love to have a personal trainer to get over the ‘hump’ or an accountability partner.

  • Just added a second group walk this week and was invited to join a third next week. So I now walk MWF plus my half hour of exercise at home 5/6 days a week. AND I found 8lb weights and moved 2 of my 8 wt exercises up.

  • Increased resistance on the stationary bike, stretching bands, and hand bike. Also increased number of reps for some of the toniing exercises. Hope I don’t pay for it tomorrow!

  • This is my favorite. I weight train and have planned to increase weights in a mangageable form.

  • I’m happy as I already added walking with a friend.. now it’s to the duration and more commitment!

  • I started using Wii fit Biggest Loser workout today. That was definitely a boost to my workout and I can do it rain or shine, hot or cold. I will add that to my weekly routine.

  • My primary form of exercise is walking with hubby. And we’ve been slowly increasing the distance as my body can tolerate it.

  • I do hardly any house work, so maybe I should schedule an hour or so of that into my week :)….or more gardening….when the rain stops!

  • I can now walk 6 miles (takes a bit over an hour) and plan on doing it 5 days a week, I’ve only been doing 4 days. It feels great!

  • Due to my knee still recovering from a ACL sprain I can only still go on exercise bike but will spend more time on the bike.

  • I walk to the park and then go around the track. We play at the park then walk back.

  • My weight has “plateaued”, so I’m sure this is what I need to do.

  • Going for my 4 mile walk, it’s very windy, gonna be a tough walk.

  • Already made plans to start walking with my mom 2 more days a week.

  • I amadding a run around the park half way through my walk.

  • I’ve added a day of walking extra this week.

  • Working a little more each week.

  • I am going to increas how often I exercise. I have been keeping track of how many steps I do a day and it is great to compare them. I get energized just by the total amounts each day. This week I am adding another day to my walks. This will be 2 times this week. I am going with the gradual add to my schedule so I don’t get overwealmed and it becomes part of my routine.

  • Wow…I have been doing 25 minutes a day with hills and I have been having a hard time fitting that in all the time. I don’t know how I am going to do this. My to do list everyday is becoming a bit overwhelming. I can attempt it by making one of the walks a week 45 minutes to an hour, but honestly with a full time job, three kids, and all the wife/mother duties everyday…I don’t think I can devote an hour a day to exercising. I just started my get organized stuff this week, and this is beginning to become daunting. All I can say is I will try.

  • Hello to everyone: I agree that you should get medical clearance for: overweight; concerns over what diet will work for you; implants, etc. If you join a gym they may make you get a medical note, they need to know if you have any limitations when it comes to exercising. If you are on special medical diets do not deter from them until you speak with your physician. What works for one person may not work for another person. Continue to post to stay accountable. Congrats! You made it to Day 27! You’re close to the finish line of this program. Good Luck!

  • I don’t think I can commit to 5 minutes more….I’m already totally beat at the end. However, I can do either 2 minutes more, or a second session at a different time. I will commit to trying both and continuing whichever one works best for me.

  • I definitely get enough exercise TIME in every week. I workout an hour a day six days a week. The thing I can definitely work on is intensity. I know I can increase my weight strength training and I can try and run and bike faster!

  • I will be working on interval training. I am also training for a sprint triathlon.

  • Thanks for the encouragement to take it a step further.

  • OK.. which do you guys prefer? Treadmill or Zumba?

  • The last five days I didn´t exercise 🙁 I was so tired from work. But today is personal training and next week will be easy on work…. No more excuses! 😉

  • It´s been really hard for me but I´ll try to walk six times a week.