Two women walking up a flight of stairs, seen from a low angle.

7 tips to boost your daily calorie burn


Even if you're a regular gym-goer, chances are you'd benefit from an extra energy-burning 'oomph!' in your day. Luckily, there are loads of bite-sized things you can do to push your health and fitness journey that bit further without breaking out the weights in the middle of the office.

Try fitting in more of these activities and enjoy a bonus calorie-burn:

1. Add a walk

Ditch the car or bus and walk or ride your bike to your destination! If you live further than walking distance, park further away, or get off at the earlier stop and walk the rest of the way. Not only will this burn calories, but you'll feel energised from those warmed-up muscles.

2. Eat your lunch out

Eating out of the office on a workday is a nice way to refresh and recharge. Even if you're at home, packing your lunch and heading to a nearby park or somewhere outdoors will do you good with some fresh air and sunlight.

3. Take the stairs

Wherever possible, take the stairs instead of the lift. With every step, you're working big muscle groups that will help sculpt your legs and get killer glutes.

4. Little workouts at work

Colleague down the hall need a document? Take it to them! Need to make a call? Wander while you chat. Also, try using a further printer or water cooler, so each time you get up, it’s a little more walking. Walk around the block on your break. Incidental exercise can also break up the office boredom and give your eyes a rest from the computer screen.

5. Engage your core constantly

Sitting up, rather than slouching or leaning on the backrest, is a great way to engage your core, and strengthen your posture. Standing on public transport rather than sitting can engage your muscles even better, as your body works to balance and stabilise itself.

6. Do those chores

Look, washing the car or vacuuming isn't fun, but it's your secret calorie-burning weapon. Get to scrubbing, sweeping and even clearing and re-organising the cupboards to boost your calorie-burn. Try putting on some upbeat music so you can tackle the tasks with real energy.

7. Get the dog involved!

Change up your dog-walking schedule – your pooch will be grateful too! Try longer walks, new routes, zig-zagging or stopping in the park to play fetch for a while. Aim to add an extra 10 minutes to your walks at least, or more if you can. Every little bit helps.

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