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
- Review Mission 26: Burn More Exercise Calories for additional cross-training and strength training options.
- Review Mission 41: Find Time For Weight Loss to make time for additional exercise in your life.
- Review Mission 25: Get Smarter About Weight Loss and choose ways to upgrade your exercise knowledge so you get even more out of each workout.
- Review Mission 34: Take Back Your Power and check that you don’t have a victim mindset about exercise.
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!
It´s been really hard for me but I´ll try to walk six times a week.
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! 😉
OK.. which do you guys prefer? Treadmill or Zumba?
Thanks for the encouragement to take it a step further.
I will be working on interval training. I am also training for a sprint triathlon.
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 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.
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!
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.
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.
Working a little more each week.
I’ve added a day of walking extra this week.
I amadding a run around the park half way through my walk.