Begin the Day Burning
The best way to burn calories is to start the day off right. Begin with some activity that is short and intense that will get the body warmed up and energized for the day. Burning calories in the beginning of the day will increase calorie expenditure for the rest of the day, as opposed to exercising at night, by boosting the body's metabolic rate. It is also important to fuel up at the beginning of the day to get that metabolism going as well. Skipping breakfast will only lead to less energy, which equals less calories burned, so eat breakfast-even if it's something small, like a piece of fruit, that is better than nothing at all.
How to Train
The most efficient way to burn calories when exercising is to mix it up with interval training. Interval training has been proven to be the most effective at burning more in less time. Constant change in activities and making sure that at least some of your daily calorie burn is from intense, vigorous activity.
The best way to burn calories is to burn fat calories. The body has two energy systems: aerobic and anaerobic. Aerobic is used by doing a steady and constant pace of cardiovascular activity. Anaerobic is used when a person participates in an activity for a short time, while using greater exertion. By using medium to high intensities when training, the body will burn not only more calories, but also those from fat, by using both the aerobic and anaerobic capacities within the body.
While exercising for a longer duration at a lower intensity will burn calories, it takes more time out of our schedules, so using the high intensity training method becomes a winning option. Choose an activity that you love, and begin adding high intensity shorter spurts during moderate intensity exercise for a few seconds at a time.
Some examples are: running and jogging in alternating patterns, or wind sprints. A great way to do this is to find a set of stairs and run up/walk down. Also try jump rope alternating with body weight exercises such as, squats, lunges, pull ups and push ups. Kettlebells are a very useful tool to use as a ballistic and explosive way to train for major calorie burn and fat loss. Certain sports are also superb for maximum calorie burn, among the best of them are: soccer, cross country skiing, motorcross, and martial arts.
Make the Most of Your Time
It is important to remember, however, that calories are expended during the entire day, and not just during that designated time for training. If a person was to take every opportunity available during their daily routine to be more physically active, then they would achieve even more calories being burned. For instance, use the longer routes when walking places, park farther away from the store when shopping, (this works well if the parking lot is large). Don't look for shortcuts when doing physical activities, and move faster to make up any lost time. These tips will help help increase overall metabolism and calorie burn throughout the whole day.
Low intensity vs. High intensity Workouts: whatscookingamerica.net
Exercise Calorie Expenditures by Activity-https://www.nutribase.com/exercala.htm
Exercises to Lose Weight Quickly-www.brighthub.com/health/fitness/articles/107794.aspx
Calories Burned in a Day:The Ticket to Weight Loss-www.brighthub.com/health/fitness/articles/35814.aspx