Getting in an awesome HIIT workout is probably one of the best ways to torch calories, but it’s also pretty intense. I mean, there’s a reason why it’s called “High Intensity Interval Training” right?
So what about those times you just don’t have the energy to get in a workout? Or perhaps you’re just looking for easy, lazy ways to burn calories because hey, burning a few hundred extra calories here and there can really add up.
Well look no further because here are 10 super easy ways to burn calories that you need to check out.
10 Lazy Ways to Burn Calories
1. Drink Coffee
Coffee lovers, rejoice. Not only does your morning cup of joe give you a much-needed boost of energy in the morning, coffee can actually help you burn calories.
Your Resting Metabolic Rate (RMR) is the measure of how many calories our body burns at rest. The higher your RMR, the more calories you burn while you’re in a resting state.
So what’s this got to do with coffee?
Well, according to the American Journal of Clinical Nutrition, the caffeine in your cup of coffee can boost your Resting Metabolic Rate (RMR) by 3-11%, so keep drinking your morning cup!
2. Sit on a Stability Ball
If you work in an office environment, then consider switching your desk chair out for a stability ball. A study published in the European Journal of Applied Physiology showed that sitting on a stability ball can help you lose up to 6.1% more calories per hour than sitting at a standard desk chair. This works out to around 4.1 calories per hour.
Additionally, using a stability ball in place of your desk chair can help to improve core strength, and you can even sneak in a few core exercises during your work day.
3. Laugh More
Want to lose 1-4lbs every year without doing anything? Laugh more!
According to the International Journal of Obesity, laughing for 15 minutes per day increased calorie expenditure by up to 20%. Depending on the intensity of your laughter and your current weight, this works out to around 10-40 calories for every 15 minutes of laughter.
Maybe laughter really is the best medicine!
4. Turn the Temperature Down
We already know that to optimal temperature for getting a good night’s sleep is 60-67 degrees, but as it turns out, setting the thermostat around the 66 degree mark can actually help you lose weight, too.
Studies have shown that when the room temperature is set slightly lower, our body has to work harder to maintain it’s core temperature of 98.6 degrees. Because our bodies are working harder, naturally we burn more calories.
5. Eat Spicy Food
Eating spicy food is not going to make you instantly shed 20lbs, but it can definitely have beneficial effects on your weight and burn additional calories.
According to Livestrong, foods that contain cayenne help to decrease your appetite and reduce your cravings for salty, sweet and fatty foods. Additionally, because spicy foods increase our body temperature, they may also help the body burn calories.
But that doesn’t mean you should go out and order a calorie-laden Thai takeout. Instead, try adding a little cayenne to your meals, including chili, spaghetti and meatballs, scrambled eggs, etc.
6. Reduce Your Stress Levels
When you’re stressed, your cortisol levels rise. High cortisol levels are related to overeating, which of course, leads to weight gain.
Not only that, research published in the journal of Biological Psychiatry showed that women burn less calories in the 24 hours immediately following a stressful event.
7. Drink More Water
Water is a vital source of life – without it, we’d die within a couple of days. Not only is water essential for our survival, drinking water increases our metabolic rate by around 30%.
Additionally, many people often mistake thirst for hunger, which leads to overeating and dehydration. Even slight dehydration can reduce our metabolic rate by up to 3 percent, which, along with overeating, leads to weight gain.
8. Listen to Fast Music
Have you ever been to a spin class where they listen to slow, classic R&B love songs? No?
There’s a reason for that. The beat of the faster music causes you to pick up your own pace, thus burning more calories.
Try loading up a fast-paced playlist next time you go for a jog, walk, or gym session and see how much harder you find yourself naturally working.
9. Squat, Squat, Squat
Here’s a secret I have to sneaking in some exercise at random times during the day – I squat all the time.
Waiting for the shower water to heat up? Do 20 squats.
On hold with the cable company? Do 20 squats. Scratch that, probably more like 1000 😉
Stir-frying dinner in front of the stove? Do some squats.
Rocking a crying baby? Yep, you guessed it. Perfect squat opportunity (I know from experience!)
There are countless opportunities to get squats in during the day.
Want to up the calorie burn? Try jump squats instead.
10. Wear a Fitness Tracker
While fitness trackers are notoriously inaccurate at tracking calories, they can be a good way to track your heart rate and importantly, the amount of steps you take each day.
Walking is an excellent, simple way to maintain health and burn calories. Try to make it a goal every week that you walk more steps than the previous week.
Currently, one of the highest-rated fitness trackers is the FitBit Charge 5.
- Optimize your workout routine with a Daily Readiness Score that reveals if you’re ready to exercise or should focus on recovery (Requires Fitbit Premium membership)
- Get a daily Stress Management Score showing your body’s response to stress and take steps to improve your levels with an on-wrist EDA sensor mindfulness session
- With the Health Metrics dashboard, track SpO2, heart rate variability, skin temperature variation and more (Not intended to diagnose or treat any medical condition and should not be relied on for any medical purposes. It is intended to provide information that can help you manage your well-being)
- See your real-time pace & distance without your phone using built-in GPS during outdoor activity, then see a map of your workout route in the Fitbit app
- Includes a 6-month Premium membership complete with personalized insights, advanced analytics, guided programs and more (New & returning Premium users only. Valid payment method required. Content and features may change)