To lower your body fat, you must burn a greater number of calories than you consume over a set amount of time. Therefore, along with a healthy eating plan, you also need to participate in an efficient calorie-burning workout program. The more calories you burn during your workouts, the greater the caloric deficit you create, and the more fat you lose. Burning enough calories for fat loss takes discipline, patience and consistency. Here are some activities you can incorporate into your regimen to significantly increase the number of calories you burn and thus help you lose weight.


Sorry to start out with this one. I know running is the least favorite type of activity for many, but there's no denying its effectiveness at burning calories. According to Mayo Clinic, it's the most efficient exercise activity there is. If you've never run before or are considering getting back into it after a long break, consider starting off with walk/jogs. Walk/jogs require that you cycle back and forth between walking and jogging. Instead of expecting yourself to be able to start off and run continuously for a long period of time, start by jogging for 60 seconds and then walking for 60 seconds. Continue this cycle until you've exercises for a total of 20 minutes. As you build endurance, increase the running segments until you're able to run continuously for 20 minutes.

Circuit Training

High intensity circuit training that consist of workouts that feature a battery of exercise activities, each of which are completed for a short duration of time. For example, a circuit workout could consist of 60 seconds each of jump rope, jumping jacks, burpees, pushups, squats, lunges, jump squats, single leg hop, crunches and plank. Circuit workouts are typically shorter than most cardio workouts because of their high intensity. However, because they're so difficult, you burn a significant number of calories during that session. In addition, your metabolic rate is raised for hours after you're finished with your circuit, meaning your burning more calories even after you've showered and are sitting at work.

Weight Lifting

Weight training develops muscular tone and size. In order for your body to maintain this tissue, it has to provide it with fuel from calories. Therefore, an increase in muscle mass equates an increase in metabolic rate. The more muscle you have on your body, the more calories you'll burn every second of the day. To build muscle mass, lift weights three days per week with a day of rest in between. Complete each exercise at a volume of 3 to 6 sets of 6 to 12 repetitions each.

Short Walks throughout the Day

If your work day consists of a significant amount of sitting, it's important to get up out of your chair and take short walks throughout the day. Sitting for long periods causes your metabolic rate to slow significantly. By getting up and walking for five minutes, not only do you burn more calories while you're walking, but you elevate your metabolic rate for a period afterwards.

While each of the activities listed above will help you increase the number of calories you burn per day, it's important not to forget the significance that following a healthy nutritional plan makes. To create a caloric deficit and lower your body fat, you must keep your calorie consumption down so that your exercise activities don't go to waste. You can make an impact on the number of calories you take in by decreasing your portion sizes, eating more often, cutting the soda and fast food from your diet and increasing your water intake.