8 ways to burn more kilojoules!

Maximise your workout time and lose the extra kilojoules with these simple training tips.

1. Add 10 minutes in the morning

While you may be religious about going to the gym after work, waking up 10 minutes earlier in the morning and taking a walk around the block (or, alternatively, simply dancing to your morning radio show for 10 minutes) will let you start off your day with a faster-burning metabolism and, most likely, head off to work in a better mood than usual.
Kilojoule-burning boost: 1155 kilojoules per week

2. Do intervals

When you alternate high-intensity cardio work with moderate-intensity recovery periods, you boost your kilojoule burning and increase your fitness level. This will help you break through plateaus.

Here’s how: Warm up for 5 minutes, then increase speed or resistance on the machine for 2-5 minutes. Return to your usual pace for 5 minutes, then continue with short bursts interspersed with a moderate pace for the rest of your workout. Cool down for 5 minutes at a slower pace. When you’re ready to progress, make the bursts longer and decrease the recovery time (but never to less than 30 seconds). For example, you could do 6 minutes at a higher speed and rest for 3 minutes.
Kilojoule-burning boost: 1260-1890 kilojoules per 45 minutes

3. Work out with a faster partner

Whether it’s in the gym or on the neighborhood track, a fit buddy will challenge you to keep up and exercise at a higher intensity. It’s the friendliest way to kick your own butt! Plus, workouts go faster accompanied by good conversation.
Kilojoule-burning boost: Simply increasing your walk from 3 mph to 4 mph will burn almost 420 extra kilojoules in 60 minutes.

4. Skip on your coffee break

Sound silly? It won’t after you read the numbers. Slip off your pumps and put on your sneakers, then head off to a corner with a skipping-rope. This quick heart-pumping activity is also weight-bearing, so your muscles and bones will benefit. And you’ll probably feel completely energized, too.
Kilojoule-burning boost: You can burn 873.6 kliojoules on two 10-minute breaks each day (that’s 4,200 kilojoules a week)!

5. Go longer

If your typical workout is 30 minutes — no shorter, no longer — here’s an easy way to challenge yourself. Twice a week, try adding 10 or 15 minutes to your cardio. You’ll burn more kilojoules and increase your cardiovascular endurance level, making your weekend hikes and bike rides easier. To adapt your workout to your higher fitness level, every two weeks up your intensity level by increasing resistance or incline on the machine or road.
Kilojoule-burning boost: Running 30 extra minutes on the treadmill each week can burn 1680 kilojoules.

6. Change equipment or activities

If you always head right for the treadmill, take a step class or get on the elliptical trainer and step up the intensity. This may increase the kilojoule burn of your workout because our bodies work less efficiently doing new exercises than those we’re used to. Periodically shifting activities will also decrease the chance of an overuse injury and keep your workouts fresh and fun.
Kilojoule-burning boost: Step aerobics vs. walking at 3.5 mph burns 995.4 vs. 734.4 kilojoules in 30 minutes.

7. Try a mini-triathlon

Instead of trying to force yourself to stay on the bicycle for 45 minutes each time you work out, here’s your new plan: 15 minutes power walking on a steep incline on the treadmill, 15 minutes on a stationary cycle (ideally at a high resistance level), then 15 minutes in the pool (or use the racing program on your gym’s rowing machine). Be sure to warm up, cool down and stretch, and don’t forget to write down your speeds to keep track of your progress. Reward yourself when you reach the finish line!
Kilojoule-burning boost: One workout = 2520 kilojoules

8. End with an invigorating stretch

Stretching is as important after running or walking as it is after weight lifting. A study found that regular stretching can increase your strength by up to 19 percent when interspersed between weight-training exercises. With additional muscle you’ll burn more kilojoules throughout the day. To keep your heart rate up while still stretching your whole body, try doing a series of 10-12 Sun Salutations, yoga’s most aerobic move (it incorporates poses that flow from one to the next).