How to Burn More Calories Throughout the Day

You’re probably aware of the “calories in, calories out” model in fitness. When you consume more calories than you burn, you gain weight. Meanwhile, by burning more calories than you eat in a day (mostly through physical activity), you lose body fat. In other words, getting fit requires a calorie deficit.

If you’re looking for ways to get more active each day, whether as preparation for an upcoming professional cheerleading audition or as a way of increasing your health and staying energized, this article is for you. Here are helpful ways to zap more calories.

Fidget more.

Fidgeting throughout the day can lead to a greater calorie burn. Instead of sitting for hours and simply relying on your workout schedule to move more, aim to be in constant motion. Shake your leg, get up from your desk and stretch, stand to grab a glass of water, and walk around during TV commercials. These seemingly trivial physical activities can actually do wonders in reducing your likelihood of storing fat.

Add 5 more minutes to your workout session.

Let’s say your average workout time per day is 30 minutes. During your next sweat session, challenge yourself by extending it to just 5 minutes and give it your very best. You can even increase your pace (if you’re running, for example) or raise the intensity of your elliptical machine.

Commit to taking regular breaks.

Taking breaks won’t just benefit you by refreshing your mind and reducing eye strain, but it also allows you to do something else — like moving around, doing 20 jumping jacks, or taking the stairs to another floor’s restroom. Increasing your calorie burn can be as simple as making time for work breaks.

Do high-intensity interval training (HIIT).

If you don’t have a lot of time for workouts, it’s a great idea to focus on HIIT to boost your heart rate and burn more calories. According to research, HIIT can burn up to 30% more calories than other types of exercise. What’s more interesting is that you’re still able to burn calories after your exercise session. Just keep in mind that rest and proper nutrition are important for supporting your HIIT workouts. A good HIIT routine could include a combination of jumping jacks, high knees, planks, squats, and push-ups.

Get adequate sleep each night.

Sleep is as critical as a nutrient-dense diet and exercise. You might be surprised that we added this tip to our list, but sleep can actually help you burn more calories (indirectly) by moderating your appetite. By getting the right amount of sleep — 7 to 9 hours — you can make better food choices. On the other hand, people who lack sleep are more likely to crave foods that are high in calories, such as desserts or unhealthy fats.

Plan weekend activities that combine fitness and fun.

Whether you’re a pro cheer mom or a student, there are a lot of things you can do to break the cycle of being inactive on the weekends. You can play a sport with your kids, do yoga with a pro cheer sister or friend, go rock climbing, or walk the dog!

Need a Great Workout Routine for Your Pro Cheer Audition Prep?

Pro cheerleaders stay fit, flexible, and strong so they can give out their best performance in the arena. However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.

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