How to Burn More Calories

5 tips on how to burn up more cals!

Do More Compounds

The more muscles recruited to execute an exercise, the more calories expended to do them. Squats, deadlifts, step-ups (shown below), bench press, pull-ups, etc. are just a few of the many compounds you should be doing more of.

Tip: Opt for exercises that are performed on your feet, rather than seated. Standing exercises also require more utilization of the core.


Plyometric (jumping) exercises and battle ropes are phenomenal ways to expend more calories in a short amount of time. After a few rounds of them, it’s easy to see why:

Box jumps, squat jumps, long jumps, explosive step-ups, skaters, wall balls, ball slams, are more examples of explosive plyometric exercises.

Increase Overload

Take it up a notch. Increase your volume (repetitions) or weight for exercises; both will ignite a higher stimulus from your muscles, requiring you to expend more cals!

Take Less Rest

The less time you give your body to recover, the harder you’re working! Pick up your intensity and take less rest between reps and sets. For example, instead of taking a full minute of rest, take 15-30 seconds instead. You’ll see it’s a greater challenge right away!

Move More


It’s the little things that can also make a big difference. Seek ways to be more active throughout your day, such as:

Purposely parking farther away in parking lots so you are forced to walk a greater distance. Or, if you live in a bigger city, walk to your destination instead of driving if it’s about a mile away. Take the stairs instead of the elevator at work. Take your four-legged family member for more walks around the neighborhood. Just get up and movin’ more!

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Suggested post: How To Actually Lose Weight


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