Burn More Calories at School
Sadly we’ve become the most sedentary generation yet to exist. Think about how much of your day you spend sitting.
You probably sit during your commute to school, sit all throughout your classes, sit some more during breaks and then sit even more when you’re home to study!
All of this sitting becomes a problem as it actually slows down your metabolism which makes it easier for a person to gain weight.
1. Fidget More in Class
Extra calories burned: 300-350 Calories
Believe it or not, fidgeting can burn tons of calories!
Various studies have shown that extra little movements (fidgeting) is actually a habit and characteristic of leaner individuals.
Those who are obese not only lack regular exercise but also move significantly less compared to leaner individuals (which isn’t very much of a surprise).
Fidgeting on average can burn between 300-350 extra calories per day!
This will vary depending on how often and how intensely you fidget, but nonetheless this is a huge amount of extra calories burned.
For example, if you burned 300 more calories from fidgeting per day then you would be burning a total of 109,500 more calories per year.
Given that you don’t consume extra calories to cancel out the deficit, this would lead to 31.2 pounds of weight loss from fidgeting alone!
Here are some examples of ways you can burn more calories through fidgeting:
- Pace when possible
- Stand instead of sitting
- Force yourself up and out of your chair during class to get water or go to the bathroom
- Wiggle your leg, or tap a foot. If you’re sitting, keep at least one limb moving as often as possible.
- drum your fingers, shrug your shoulders, clinch your butt, or even roll your eyes!
2. Perform HIIT Before School
Extra calories burned: 300-400
High intensity interval training (HIIT) is one of the best, if not the best, types of training for fat loss.
If you don’t know what HIIT is, check out my HIIT workout article which will also give you some sample circuits to do.
But simply put, HIIT is a type of training in which you exercise at max intensity for a short period, rest, and then repeat this cycle for a given time period.
Now one the great benefits of HIIT is called the “afterburn effect” or EPOC (excessive post-exercise oxygen consumption).
So basically what this means is that after your morning HIIT workout before school, you will still be burning calories all throughout your day sitting in class from this workout!
You not only burn heaps of calories during the workout, but you burn even more up to 48 hours after your workout as your body recovers.
A study of ten men who performed a vigorous HIIT workout on a stationary bike showed that the participants managed to burn 420 calories during their workout but also burned an additional 190 calories in the 14 hours after their workout!
Given that the afterburn effect lasts for 48 hours, you’re looking at around 300-400 calories burned after exercising!
If you’re looking for more of a beginner workout that will provide the same effect, you can check out my beginner workout routine video.
3. Drink Caffeinated Green Tea
Extra calories burned: 60-100
Many studies have shown that green tea increases fat oxidation (fat burning) and can help you lose weight. The tea is full of antioxidants and caffeine which contain several heat-producing and calorie-burning properties.
It boosts your metabolism, increases fat mobilization (which means more fat loss during exercise) and even suppresses your appetite which will help prevent you from overeating.
In most studies, the metabolic boost provided by green tea is about a 3-4% increase with some studies showing an increase as high as 8%.
This means for an average person who burns 2000 calories per day, 3-4% means they are burning an additional 60-80 calories a day simply from drinking green tea!
The University of Maryland Medical Centre recommends drinking 2-3 cups of green tea daily to get a sufficient dose of its active ingredients.
You can easily do this by having a cup in the morning, having another at lunch, and having another one at the end of the day and you’ve easily burned 60-100 calories more!
4. Exercise While Studying
Extra calories burned: ~200
Burn more calories while exercising your brain! Here are some exercises you can perform while studying to burn more calories:
Stand in front of your desk with your feet flat on the floor, then while keeping your back straight as possible keep your weight in your heels and squat down until your bottom just touches the seat of your chair.
This works your lower body musculature as well as your core. Hold for 5 seconds then repeat 10-20 times.
Simply squeeze your glutes and hold for 10 seconds while sitting or standing. Repeat 10-20 times.
Lie on your stomach with your elbows under your shoulders and legs straight and feet together.
Raise your body upward by straightening your body in a straight line and hold this position for as long as you can.
Repeat 5 times.
The extra calories you burn depends on the type of exercise you do and the duration.
But to put it in perspective, 15 minutes of the chair squat will have you burn around 200 calories (also depends on your weight).
5. Park Further Away
Extra calories burned: 40-50 calories.
It’s pretty straightforward; walking more throughout the day will have you burn more calories!
One of the ways you can force yourself to do this is by parking a little further away than usual or getting of the bus one stop early before class.
This will have you walking a little more than usual before and after school.
The extra calories burned obviously varies depending on how fast you walk, how far you walk and how much you weigh.
But as an estimate let’s say you walk a total of 10 minutes more than usual at a pace of 3mph and weigh about 160 pounds (don’t forget the weight of your backpack).
Simply parking further away or getting off the bus early will have you burn 40-50 more calories than usual!
There you have it! Incorporate these 5 little points and you’ll burn up to a whopping 1000 extra calories per day!
Keep in mind that a regular exercise routine and proper diet is essential to achieving your fitness goals and maintaining a healthy lifestyle.
If you’re having trouble staying fit as a student then you can use this Complete Guide to Staying Fit as a Student for some more information.