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!
Already made plans to start walking with my mom 2 more days a week.
Going for my 4 mile walk, it’s very windy, gonna be a tough walk.
My weight has “plateaued”, so I’m sure this is what I need to do.
I walk to the park and then go around the track. We play at the park then walk back.
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 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!
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!
My primary form of exercise is walking with hubby. And we’ve been slowly increasing the distance as my body can tolerate it.
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.
I’m happy as I already added walking with a friend.. now it’s to the duration and more commitment!
This is my favorite. I weight train and have planned to increase weights in a mangageable form.
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!
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.
Normally workout for and hour 3x wk. Would love to have a personal trainer to get over the ‘hump’ or an accountability partner.
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. 🙂
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’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!
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 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. 🙂
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.