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!
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.
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 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!
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.
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.
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!
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!
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!
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.
trying a 30 day shred, I am also looking into zumba.
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.
Walking with the video “Walking Away the Pounds” One Mile….. I pray I can do it everyday!
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.
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 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 : ).
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’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
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.
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