- Incorporate interval training into your work out routine. Interval training burns off fat and gives your body the boost it needs to speed up your metabolism. Interval training is a quick, effective way to lose weight safely. Use any cardio machine at the gym or at home. Start with a 5 minute warm-up. This is considered a low interval period. Increase the speed, incline or resistance. This is considered a high interval period. Repeat the process by decreasing then increasing resistance every 4 minutes. You may also use interval training with outdoor walking, speed walking and running.
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Switch up your exercise routine. After a few months of doing the same exercises at the same speed, intensity and weight, your body becomes used to the routine and you perform it with ease. Switch up your cardio routine by trying different machines.
Also, lower the time on one machine and increase the time on another. For instance, if you walk for 30 minutes on the treadmill at a 5.0 incline, walk on the treadmill for 20 minutes and finish up on the elliptical. If you power walk, add a light jog. If you jog, increase the pace by running. - Add 5 to 10 more minutes to your cardio routine per work out. Adding a few more minutes helps you burn an additional 50 to 100 calories per workout. That equals a piece or fruit, four crackers or a cup of coffee.
- Listen to fast, upbeat music when working out if your cardio routine gets boring or repetitive. You will likely move faster during your cardio routine with faster music.
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Incorporate weight training into your workout. Light weights help build muscle. Muscle tissue burns fat.
Repair muscle tissue by consuming protein soon after your workout has ended. Have a low calorie protein drink or a small portion of almonds on your way home.
