How to Expend the Most Possible Calories in a Day


Fortunately today, losing weight can be very quantifiable. There are always going to be extraneous factors like sleep or stress, but expending energy can be accurately measured and applied in many ways. If you can harness multiple means of calorie burning, it’s going to greatly help you reach an ideal weight.

There are all kinds of different exercises hyped about today and it’s still important to first focus on what’s enjoyable and safe. However, if you’re open to doing whatever type will you give you the highest caloric burn for your time and efforts, then here are some strategies to look into:

High Intensity Interval Training (or HIIT)

HIIT is the newest exercise trend and for good reasons. It’s a shorter, but more vigorous exercise style that fits with busy schedules for those who don’t have time to spend an hour a day in a gym. The routine includes doing a form of cardiovascular activity until warmed up, then doing 1-2 minutes of very vigorous activity followed by 1-2 minutes of light activity to catch your breath. The routine is repeated 5 or more times as intervals resulting in a shortened workout of around 15-20 minutes.

  •   With High Intensity Interval Training you can expect to burn around 250 calories in 15 - 20 minutes.

It’s not right for everyone and some people may want a health check-up before routinely doing vigorous intensity exercise. For those who are able to push themselves though, it’s a great solution and one of the best exercises for losing weight.

High Calorie Burning Exercises

If you’re not one to push yourself to the ultimate edge, but still can do a wide variety of exercises, there’s plenty of activities that expend high amounts of calories. Some of the highest burning activities are:

  •   Swimming & Running
  •   Playing Handball
  •   Cross Country Skiing
  •   Jumping Rope
  •   Hiking / Backpacking

Some of these can burn as much as 500 calories in a single hour! That’s enough daily exercise for the average person to lose about 1lb per week without even changing their diet.

Decreasing Sedentary Time

A great way to boost your daily amount of calorie burn is to decrease the time you’re not moving very much. This too can make a large dent in the caloric balance. Simple ways to do this are to stand instead of sit, use an exercise ball instead of an office chair, take frequent walks up and down stairs throughout the day, or to keep constantly moving when you would normally be still. Little movements like this continued throughout the day can stack up to make a big difference. To measure how much you move, try using a pedometer on your waist or an activity tracker watch to count daily steps and predict calories.

  •   Whenever becoming active again, it’s absolutely important to be safe about what you’re doing and never push yourself too hard.

Even small injuries can set a person back quite a bit with losing weight. There’s a safety questionnaire called the PAR-Q (stands for Physical Activity Readiness Questionnaire). This can help identify if you need to see a doctor to be cleared for more activity first.

Take time to investigate what exercise strategies are going to be most effective for you.

  • Combined with healthy eating exercise can be an even more effective way to lose weight.

Exercising does not have a healthy upper limit. In other words, the more the better, especially when it comes to losing weight.

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