Doing This One Thing While Running Burns Twice the Calories, Science Says — Eat This Not That

Losing weight is meant to be simple. Just burn more calories than you eat, right? This may sound like an easy recipe, but millions will attest that shedding extra pounds is often easier imagined than achieved.

The fact remains that exercise is still a major aspect of losing weight and strengthening muscles. Consider this research published in the scientific journal Medicine and science in sports and exerciseScientists have found that just an hour of aerobic exercise is all it takes to set off accelerated energy and burn calories at the cellular level. In other words, exercise burns more calories And It moisturizes the entire human body to burn energy more efficiently. So, while a one-time jog or run may not immediately lead to six-pack abs, each bout of exercise definitely makes a difference.

“It’s pretty cool that even after just an hour of exercise, these people were able to burn more fuel,” says lead study author Matt Robinson, assistant professor in the College of Public Health and Human Sciences at Oregon State University. “From a big picture health perspective, it’s very encouraging for people to realize that you can get health benefits from one exercise session. We’re trying to encourage people, ‘I’ve done one, so why not try doing two?'” Let’s do three.”

However, if you can’t help but think there must be a way to burn more calories on average while having some cardio, we have some good news! Doing this thing while running can help double the amount of calories burned. Read on to find out more, and next, don’t miss out. This exercise is three times better for your health than walking, says a new study.

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Consistency is usually positive in most areas of life, but plenty of relevant scientific research tells us that varying cardio with interval training is a great way to burn more calories. Often referred to as HIIT (High Intensity Interval Training), this approach to cardio is all about combining intense, short bursts with longer periods of rest or “cool down.”

Slowing down while running may seem counterproductive, but engaging in interval training activates both the aerobic and anaerobic systems within the body, resulting in a lack of oxygen that increases calorie expenditure for longer. “There’s nothing wrong with sedentary cardio, but I would suggest adding intervals of sprints to your cardio to increase the burn,” Gunnar Peterson, celebrity BT, told NBC News.

Are you still skeptical? Take a look at this study published in Journal of Strength and Conditioning Research. The research team measured and compared calories burned during a 30-minute bout of frequent interval training, regular cardio, and weightlifting. The HIIT group certainly ended up burning 25-30% more calories than the other groups.

Another study was published in Journal of Applied Physiology It was concluded that interval training increases the amount of fat burned within an hour of exercise by up to 36%. Not to mention an overall 13% increase in cardiovascular fitness. Over the course of 10 sets, the participants engaged in cardio exercises with 90% of the effort for four minutes at a time, followed by two minutes of rest.

Related: This Workout Plan Will Keep You Light Throughout The Holidays.

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HIIT also reduces the time we spend exercising while maximizing health benefits. HIIT exercises can be completed in as little as 15 minutes, but often burn more calories than a traditional cardio routine that lasts twice if not longer.

One study was published in Journal of Applied Physiology Reports even suggest that just an intense 30-second sprint improves overall fitness as much as a full hour of sprinting!

Referring to the first study mentioned above, keep in mind that participants assigned to the HIIT group not only burned significantly more calories than the others, but also achieved this while exercising for a fraction of the time. While everyone else had to exercise for 30 minutes straight, the HIIT exercisers only moved at maximum intensity for 20 seconds at a time, followed by 40 seconds of cool down.

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HIIT can help you burn more calories while relaxing on the couch. Calories burned at rest are referred to as EPOC, or post-exercise energy consumption. Well, according to the American Council on Exercise, HIIT is the single best way to start an EPOC!

Likewise, this research tells us that just two minutes of intense training (spread out over 25 minutes of interval training) boosts calorie burning for the rest of the day. People in this study burned up to 200 extra calories during their workout days despite only exercising vigorously for two and a half minutes. With these extended calorie-burning benefits in mind, doubling the calorie burn via HIIT doesn’t seem so farfetched after all.

Related: Science Says The Secret Effects Of Lifting Weights Only Once A Week

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If you’re still looking for more ways to reap more fitness rewards from running, consider heading out for your daily jog first thing in the morning before sitting down to some breakfast.

This study was published in British Journal of Nutrition I found that jogging in the morning on an empty stomach burns nearly 20% of fat! More research has been published in Journal of Endocrinology and Metabolism They came to similar conclusions, reporting that exercising before breakfast burns twice as much fat.

For more information, check out This 5 move at home workout will help you build strength.

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