10. Utilize HIIT training
A leisurely run through your neighborhood may be a great way to de-stress on a Sunday afternoon, but, unfortunately, it’s not the optimal way to stoke your metabolism.
High-intensity interval training (HIIT), which combines repeated near all-out efforts with periods of recovery burns a similar amount of calories to slow, distance cardio sessions that last twice as long. But efficiency isn’t the biggest reason to include HIIT in your training. Once you step off the treadmill from your steady-state cardio session, the calorie burn also comes to an end. However with HIIT, you’ll continue to burn calories for 36 hours after you take your running sneakers off. Start HIIT by running, rowing, or biking almost all out (think an 8 out of 10 on the effort scale) for 30 seconds followed by a recovery period (3 out of 10) of 90 seconds.
Repeat these 2 minute intervals nine more times (for a total of 10). In just 20 minutes you’ll have stoked your metabolism for the next day and a half.
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