How to Burn More Calories a Day When You Don’t Have Much Time to Exercise

How to Burn More Calories a Day When You Don’t Have Much Time to Exercise


We know that life gets in the way. Let’s face it, we can always find an excuse not to work out, can’t we?

For many people, a lack of time is cited as the reason for being unhealthy.

And it doesn’t sound bad, does it?

It’s a fact of life after all.

When you say you are ‘Too busy with work, kids, family, home…, ‘ you need to add the words, ‘…to look after myself.’

It sounds different now.

The recommendation is to do 150 minutes of moderate activity a week working out at 30 minutes a day, five days a week, in order to maintain good health.

What’s that, you say? You don’t have 30 minutes a day to spare?

There are 10,080 minutes in a week.

Remember, you only need to invest 150 minutes a week in yourself for good health.


How Can You Burn More Calories in Less Time?



You need to burn a total of 3,500 calories more than you consume for every 1 pound of weight you want to lose.

That means that you need to burn an extra 500 calories a day to lose 1lb of weight a week. This target might seem impossible if you already have a busy lifestyle. You know you need to, but you simply don’t have the time, right? Well, guess what? It’s time to cut the excuses.

The good news is that you don’t need to pound the exercise machines for an hour or two to burn an extra 500 calories a day. You can up your activity levels in alternative ways to reach this goal.

Contrary to popular belief, you don’t need to hit your burn in one session. If you don’t have 30 minutes at once to spare, you can fit in bursts of activity throughout your day.

Here are a few ways you can incorporate extra activity into your day and burn those calories away.


Burn 500 Extra Calories a Day in One Minute



If you want to burn an extra 500 calories a day, there are some things you can do besides spending two hours on the treadmill just looking at the clock.

Tony Horton, a fitness guru and founder of a number of best-selling fitness programmes, suggests the “1 times 10” trick. This involves doing one minute of an activity that raises your heart rate, ten times per day.

Doing this every hour from the time of waking up means you can burn that extra 500 calories by the time  you roll into bed for the night.

Try doing one minute of jumping jacks at your desk, or doing walking lunges from room to room, or even taking the stairs instead of the lift.

Don’t underestimate small changes. Any additional activity you do that is more than normal will make a difference.


Drink More, More Often



Opt for a smaller water bottle and make sure the water is as cold as you can stand. By choosing a smaller water bottle, you’ll be forced to get up and refill it more often. You can even take a little detour on your way to refilling it, squeezing in an extra few steps on the way.

Additionally, drinking ice-cold water actually burns more calories than room temperature water. The body’s resting energy expenditure (the amount of energy your body burns at rest) is raised by as between 24 and 30% within 10 minutes of having a drink of water. This is because your body exerts more energy to warm the water to body temperature once it is ingested, and also helps to metabolise glycogen in your body.


HIIT Your Workout



Swap your cardio for a HIIT session.

HIIT stands for High Intensity Interval Training which is a combination of bursts of all-out energy exertion with small periods of rest in between.

A 30 minute HIIT session will burn upwards of 400 calories. This is because it combines strength training with cardio, encouraging you to work at your peak training level in small bursts. This, in turn, increases your heart rate and your calorie burn.

Join a scheduled group session at Blue Ocean Fitness or get some friends together and arrange your own at a time a place to suit you!


Get Swinging



No, not that kind of swinging, you filthy animals.

We’re talking kettlebells!

A kettlebell workout is a highly efficient way of combining a strength and cardio workout in one. Just ten minutes a day, three times a week will get you seeing results. Don’t make the mistake of thinking they will be an easy ten minutes though. Done correctly, you’ll finish off feeling as though you’ve done an hour!


Changing your life starts with a Personal Training 1-2-1 or Group Session at Blue Ocean Fitness.

Work out at our on-site facility at Blue Ocean Fitness in Maidstone or we can come to you through our Mobile Personal Training Service

Book a session online, contact us via email at or text or WhatsApp Tania on 07761 867 123 for more information.