4 Ways to Burn More Calories When You Workout

1a. Make Yourself Heavier

An overweight person will lose weight faster than a slimmer person doing the exact same workout because your body has to burn more calories or use more energy to move a heavier object.

But instead of gaining (fat) weight, You can wear a Weight Vest, book bag filled with weights or carry something while working out.

Start off by adding at least 10% of your bodyweight because usually, that's the most you can add without slowing down or lowering your workout intensity too much.

So if you weighed 200 pounds you'll need to add at least 20 pounds to burn more calories during your workout.

Watch how I burn more calories walking with a giant teddy bear

But don't use too much weight! If you have to do your workout at a much slower pace or lower intensity because of the extra weight you added… Then you'll need to use less weight because even though you made yourself heavier,

Doing your workout at a lower intensity is only going to make you burn less calories.

1b. Gain Muscle

Another way to make yourself heavier is to gain more muscle mass.

2. Workout Longer

This is a no-brainer. The longer you workout = the more calories you burn = the more weight you'll lose.

If you want to burn MORE calories in LESS time then you will need to make yourself heavier and/or workout with more intensity

3a. Workout with More Intensity

Another no-brainer. You workout harder = you burn more calories. You'll burn more calories walking at 5mph than you would walking at 4mph but the main reason you want to workout at a higher intensity is because of…

3b. The After Burn Effect

The more intense you workout = you'll have a higher after burn effect meaning you'll burn more calories 'After' you workout while you're resting.

Studies show people who do HIT or High Intensity Training workouts will burn at least 225 extra calories after they've finished.

What a HIT workout looks like

HIT vs. Cardio

According to this study people lost 3x more weight doing HIT for only 20-min vs. people who did longer 45-min cardio workouts at a lower intensity.

The MORE you increase your workout intensity = The LESS time you'll need to workout to get the same or BETTER results from a longer workout.

What Exercise Burns the Most Calories?

Answer: They all do!

The bike isn't better than the treadmill and jumping jacks aren't superior to ski steps. The amount of calories you burn depends on how much effort YOU put into the exercise & Not the exercise itself.

The amount of effort you put into an exercise to burn the most calories depends on how intense you workout, how long you exercise and/or if you make yourself heavier

How to Burn More Calories Without Exercise

Cold Exposure

The more time you spend in temperatures lower than 66℉ (19℃) = the more calories you will burn without exercising.

Colder temperatures Activates your Brown Fat or makes your brown fat burn calories (or burn off your ugly white fat) for energy to generate enough heat to maintain your normal body temperature of 98.6℉ (37℃)

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Adrian Bryant created NowLoss.com

Adrian Bryant NowLoss.com

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1-40 of 52 Comments

Iā€™m a 5ā€™1ā€ 121lbs, 51 year old female. I burn on average 2,000 calories per day, consume an average of 1,00 per day, I jog/run/walk an average of 11 miles per day and left light weights 3-4 days per week. I also ballroom dance an average of 15 hours per week. I also follow weight watchers for my food choices and portions. I would like to loose at least 7-9 lbs to get back to the weight I was 3 years ago. I have not lost any weight in over a year. What can I do?

April 26, 2018


Did you go to a doctor? Check your liver and your tyroid, I had been there. Fatty liver doesn't allow you to burn fat. Also drink plenty of water, the water itself does not make you loose weight but cleansa your blood and helps you with the kidneys and liver, also if you drink alcohol, stop. I used to drink when I have dates with my husband. Alcohol it makes the fatty liver worse and you just got stock in weight. Another thing, I used to eat more protein than carbs and fat, it is what you are supposed to do. But if you eat more than 35 grams of protein, that protein is extra calories anyway. I am again in the weight loss process. I stopped dairy, sugar, even some fruits and bread, three weeks ago. 5 pounds gone.not too fast but gone. Good luck!

July 17, 2018

Eric Wells II

Hey, I'm 22 years old and I weigh 265-270 it depends on the day . I want to drop down to 225. I want to be lean and have defined muscles. What is the best way to workout and drop the lbs also along with eating right on a budget.

December 04, 2017


I'm new to ur website. However I found intermittent fasting here for d first time. I'm 5'3" and weight 137 pounds but wanna b 122 pounds. I consume less than 1000 calories daily. I came down from 142 to 137 in just 10 days. However after that I started ur exercises here nd gained back a few pounds. N now I'm again stuck at 137. Nothing seems to work.

July 18, 2017

Adrian Bryant

you may have gained mucle mas. do you look like you've gined wight

July 20, 2017



I'm 27 years old, I am 5ft 6 and currently weight 155 lb, I work out 3-4 times a week at a boot camp, I drink 3 litres of water a day and consume around 3 litres of water a day, on top of this boot camp I usually go for a 30 minute walk about 3-4 times a week and generally consume around 1600 calories a day but I have not lost a pound in 5 months, is there anything else I can do or anything you could recommend?


June 21, 2017

Adrian Bryant

start here

June 22, 2017


I walk 3-3 km twice a day it takes 30 minutes for 3 km and consuming 1200 calories how fast can i reduce my weight and at present my weight is 76 kg and height 5'3

June 02, 2017

Adrian Bryant

generally expect to lose 10 pounds evry 4-6 weeks with most of your weight coming off first 4 weeks

June 02, 2017


Hi I'm a fourteen year old, 5'6 and I'm overweight by a lot I'm over 200 pounds and I was wondering how to lose weight

April 13, 2017

Adrian Bryant

this is how

April 13, 2017


I'm a 300 pound male I'm 37 years old and I'm 5 '9 I just started working out about 5 days ago but I need to know am I doing enough to lose any weight I have been running 10 100 yard sprints flipping a 30 pound tire 5 sets at 40 yards each doing a rope pull with 25 pound weight strapped to the end 5 sets at 40 yards and I have been doing high knees threw 12 tires 10 sets is this enough to lose any weight if not please help me in the right direction thanks bobby

March 23, 2017


Hi am i a 23 year old female 5"3 and i weigh 225 I need to know where to start i would like to lose 20 pounds by the end of April how often should i walk . Also i have changed my eating habits not eat junk not drinking juices or pop just water and tea. Eating more furits and veggies , its seems ive lost some weight but what i can do to obatin losing this 20 pounds by the end of april

March 10, 2017



I am doing exercise now as i want to lose weight and back to normal weight. Several years back i used to be 52-57kg. But recently i checked my weight is 70kg which makes me really depressed. I always suffering from backache too. I am now 31, 5'4 height and I am overweight. I do treadmill daily with speed of 7.8 and in 30mins result of calorie loss is 125. Will this be okay to lose weight? I am checking my weight daily but still the same :(

Anyone could share tips for me please....
Thank you!

January 10, 2017

Adrian Bryant

yes, that will help but this here will get you there faster

January 10, 2017


I'm a 350 pound male walk 2 miles a day don't seem like I'm loosing anything about how many calories do you think I'm burning

November 28, 2016

Adrian Bryant

a lot for your ewight but also make sure you're tracking the calories you eat

November 28, 2016


Hi Adrian,
Hope you're doing well. Thanks for the article.
I'm a 32 year old, 110pound female and i'm about 5'1 tall. I've only recently started working out again and after 2 weeks i'm doing about 30 minutes on the treadmill, a 10 minute elliptical session and a little bit of strength training or yoga in a day. I guess I eat between 1200-1400 calories a day.
Now i know i'm working up a sweat and burning calories and i'm not too concerned how and how much but what i would like to know is how many I'm burning on the treadmill because there's way too much information and I'm also terrible at math.
On an average if 25 of 30 minutes on the treadmill is spent walking at speed 7 and the rest running at speed 10, approximately how many calories will i burn?
I've read guesstimates from 70 to 350 calories so i'd really appreciate if you could give me a smaller range.
Thanks a lot

October 25, 2016

Adrian Bryant

#1. is your treadmill capable of doing that for you?

#2. for your low weight it may be up to only 200 cals every 30min

October 26, 2016


Hi Adrian
I am 208 pounds and eating 1200 calories a day,I'm 5ft 6,I want to do your 10 mins hiit bike workout on your YouTube channel how many calories will this burn for me in 10 mins please

I have 3 stone to lose should I lower my calories?

August 02, 2016

Adrian Bryant

they burn 100-200 calories

August 02, 2016


Okay my question is I burn at the gym 500 to 600 calories a day and I don't want to starve myself but I also want to lose the most weight I can efficiently.So at 200lb and taking in 1200 calories am I not eating enough? Or is it okay to eat only 1200 calories and still burn 500-600 calories at the gym ?

April 05, 2016


Hi Adrian. Hope you're doing great. I'm 27, my height is 171 cm and I weigh 245.4 lbs. I planning to be 145 by this July/August. On the 10th of this month I weighed more than 256 lbs. So basically I lost 11 lbs in 12 days. I am on a no carb diet. All I eat is boiled eggs, chicken, salad without any dressing, green tea and detox drinks. I also just started walking for 30 minutes every morning. Can you give me any suggestion to lose weight faster and effectively? Thanks

March 22, 2016

Adrian Bryant

you're on thr right track by losing 11 in 12 days but realize that your weight loss rate will slow down as you get closer to your goal

March 23, 2016


There's not a way to loose the weight fast and keep it off, if you want to loose the weight, and keep it off, I suggest going raw vegan. Watch some of FreeLee the banana girl's YouTube videos and you'll see what I mean. I hope this helped you a little.

March 28, 2016


I am 5ft 11.5 inches and weigh 235 lbs.
I want to lose weight walking on a treadmill for half an hour. The gym only allows people to go on treadmill for half an hour. I want to get down to 180 lbs. I have walked on the street but not on a treadmill in a while. What speed do I start and how do I build to get down to 180 lbs? How many days a week should I do walking on the treadmill?
Note: I can no longer run on the treadmill cause my knees get inflamed after a few weeks the doctor tells me. So running is out of the question.
I just want to lose weight walking on the treadmill for half an hour how do I do this?

March 20, 2015

Adrian Bryant

so are you making treadmill your only option!?

March 20, 2015

Raul Benton

The best way is to do it in the morning before you eat. This way all your glycogen stores are depleted, and your body immediately uses fat as energy. You also want to discover through trial and error, what's the fastest you could walk with out irritating your knees. When you discover that, alternate between that mph down to 1-1.5 mph slower. Change it every .1 mile.

July 29, 2015


I am 50 yrs old began eating low carb in 1/13/14 and exercising weight lifting and cardio 2/6/14. Lost 35 lbs since then and went down 4 sizes but I have plateaued, HELP!! What to do What to do?

June 01, 2014

Adrian Bryant

you do this

June 03, 2014


That's great I'd like to ask how you lost that much that fast I just started again Dr said eat 1800 cal and I walk 1hr a day split up in 30 min twice s day everyday I do basic exercises twice a day for 45 min just got hand and leg weights use them when I started. I did 20 total 2 days later did 40 and have done them 3 days Not sore so I pushed 46 and still fell I could do more. Don't want to hurt myself so I'm. Going to do more walking. My daughter and 2 friends had bypass and had to bump-up the speed you might try a detox and reboot your. System I drink sassy water and it helps best of luck in 57 and
Trying hard too

November 08, 2014


i hope this think would work :p

April 15, 2014

Boss Hogg

Adrian- Great info as always. My cardio consists of nothing more than weighted hikes (ruck marches), something I did A LOT of when I was in the Marines. I do 7-10 miles per day using a 20lb weight vest as well as a pack with approx. 40lbs in it. I find I cut weight so fast doing this and never get out of deficit no matter what I decide to eat. However, I try to get most of my calories from protein as my legs (and upper body) seem to crave it after one of these workouts. It takes more time than traditional cardio, but it's something that is motivating and the slow burn and less risk of injury/burnout make it a no-brainer in my book. A lot of people say "I don't have time for that. I'm so busy" yet they sit on the internet and Facebook for 4 hours a day. I'm a single dad w/ two daughters who live with me, I work more than full-time, and I still have the time for it. What it boils down to is --> Are you going to take control of your problem or are you going to make some more excuses? If your calories in < calories out, you're going to lose weight. Period. Don't lie to yourself about your caloric intake. You're only going to be cheating yourself. I often err on the side of caution and overestimate so I never have a problem calculating calories.

November 09, 2013


Just starting this journey at 239 and 29 years old, one child, supportive husband. I had an emergency c-section which cut and ruined all my stomach muscles. I had no idea until about 7 months later when I was still weak as I am today. I've gained 20lbs after pregnancy. I'm ready to start to love myself and do self care. My plan is using resistance bands, jump roping and getting a elliptical. I get bored on routine so I've added if I can't motivate myself to do the workout above, I will hit tennis balls, ride bike, play basketball, walk, or hike for 30 minutes. I also plan to stop drinking soda, I drink atleasts one, sometimes two ginger ale (140 calories in one) everyday :( and a coffee (200 calories). I get very hungry when I hike or get a lot of exercise. I also need to drink more water. Find a way to eat healthier and have more self discipline. At input or tips is greatly appreciated. In willing to work for this as I have for everything in my life.

April 09, 2013

Adrian Bryant

more tips

April 09, 2013


I have been training for a half Marathon for amonth now and consistently run 18-20 miles a week depending on how many runs I can fit in. I haven't lost any weight and am actually up 4 lbs since starting. It can't be muscle because my clothes is fitting tighter and it looks like I've added more weight to my stomach. I look bloated and my face is puffy.
I've been running so much and this Saturday I ran my longest at 9 miles in 2 hours. I love running but want to weigh less as it makes running faster harder. I am 5ft 3 and 157lbs at the moment.

November 12, 2012

She lost 140 pounds on Adrian Bryant Plan

How She Do It?
She did the 20 minute walking workout in Adrian's Fat Loss Plan 3x a week

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