Some of these cardio exercises require no equipment.
more than you take in for one pound of weight. Your ability to burn calories is impacted by your age, height, intensity, duration, and pace of your workout.
“If you’re 60 and less mobile, then you’re not as agile and able to reach as high of an intensity during a workout than if you were an 18-year-old,” Saltos says. And intensity matters. How quickly you move between sets impacts your level of heart rate, which determines how much energy your body burns.
Duration and pace can also determine how many calories you burn during exercise. For instance, “Walking can burn up to 300 to 500 calories in an hour, whereas running can burn that same amount in about half of the time,” Saltos explains. You’ll also burn more calories by walking for a longer period of time, versus say 10 minutes.Although the amount of calories each person will burn during any given day varies, there are still some ways you can increase the amount of energy you burn.
“An elevated heart rate is your body’s physical response to pumping more blood. This requires more oxygen and energy, resulting in more calories burned,” Saltos says. Increasing the intensity of your workout and reducing rest time in between reps can help keep your heart rate elevated. “If you usually do one minute in between sets, try 30 to 45 seconds of rest,” Saltos suggests.. “Compound movements use multiple muscle groups at once,” Saltos says.
Zocchi says the best—and simplest—way to burn more calories is to minimize your rest periods and move more. “For example, if you’re lifting weights when you would normally have a 60-second rest in between sets you could have an active rest where you do jump rope. You will burn way more calories in a session,” Zocchi says. “This being said, if this is your goal this is great. But if your goal is to build strength you should be resting the 60 seconds so you are ready for your next set.
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