10 steps to burn up to 1000 extra calories per week –

You don’t need radical changes to lose fat: just make some adjustments to your aerobic training or take up fun activities such as to dance. Fernando Fonseca, personal trainer from São Paulo (SP), gives great suggestions for you burn calories faster!

HOW TO BURN UP TO 1000 EXTRA CALORIES PER WEEK

1 – Replace the elevator with the stairs

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Going up and down steps is a great choice for burn calories. It is best to practice in your building or on the stairs at home. At the office, it only works if you can wear sneakers.

Cost per training: 75 calories (climbing 5 flights of stairs).

2 – Fast, slow, fast…

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Scientific research indicates that the interval training — that intersperse different intensities, such as moderate and fast — can burn up to 20% more calories. See an example for a 45-minute walk: warm up for 5 minutes; then alternate 5 minutes of moderate intensity with 2 minutes of fast intensity for 35 minutes; slow down for the final 5 minutes.

Extra cost per training: 38 calories (188 calories for walking at a moderate pace for 45 minutes + 20% interval training).

3 – Ten minutes don’t hurt

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Wake up a little earlier and take a few laps around the block (the clock shows ten minutes). This tip goes even for those who don’t give up working out at lunch time or after work. By doing so, you will also gain more courage to face the whole day.

Cost per training: 58 calories (10 minutes of brisk walking).

4 – Pay attention to the pedals

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Do you usually exercise bike 30 minutes a day, no more and no less? The tip is to go a little further, stretching the workout in 10 minutes.

Extra cost per training: 42 calories (167 calories on the bike at a moderate pace for 40 minutes versus 125 calories on the bike at the same pace for 30 minutes).

5 – Jump rope on the weekend

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It sounds like a child’s thing, but it’s serious: 10 minutes is enough to speed up your metabolism. How about practicing outdoor activity on Saturday or Sunday? Just be sure to wear appropriate shoes so as not to harm your feet. joints. And, of course, don’t forget the mask!

Cost per training: 100 calories (10 minutes of fast-paced jumping rope).

6 – A walk in the park

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If you do aerobics three or four times a week, add a day. Replacing an hour on the couch with a light walk in the park or on the treadmill can do wonders for your well-being.

Cost per training: 150 calories (60 minutes of walking at walking pace).

7 – Boost your walk

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Look for a teammate who is faster than you and more challenging locations; walking uphill, for example, demands more from your body. Intense exercise consumes more energy.

Extra cost per training: 100 calories (350 calories for 60 minutes of walking at a brisk pace versus 250 calories at a moderate pace for 60 minutes).

8 – Dance, dance, dance…

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Move the couch away from home, and turn up the sound! Dance for an hour: time will fly by and you won’t even notice the effort.

Spent: 213 calories (dancing at a moderate pace for 60 minutes).

9 – Variation is the soul of business

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You promised to stay for an hour belt, but their patience ran out after 45 minutes. This picture would be different if you had alternated cardiovascular equipment or even bet on another exercise. Next time, after the 45 minutes, do a set of squats for another 15 minutes.

Extra cost per training: 62 calories (250 calories on a treadmill, bike or transport at a moderate pace for 60 minutes versus 188 calories on the same pace and machines for 45 minutes).

10 – Swap the treadmill for different classes

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If you do the treadmill or bike four times a week and are in reasonable physical condition, why not swap one of your workouts for a functional session?

Extra cost per training: 162 calories (350 calories for the beginner bike class versus 188 calories for the 45-minute moderate pace walk).