Hi lybrate-user, Fluctuate between different intensities. When you change things up, every system of the body has to adapt. If that sounds like an awful lot of effort, that's because it is — and that's good. The more work you give your body to do, the more fuel (calories!) it needs to burn to get the job done.
So, several times throughout your workout, alternate between fast-paced aerobic exercise and exercises that are way too hard to keep up for more than a minute. While the hard stuff burns
more calories per minute than aerobic exercise and increases your metabolism for hours after you leave the gym, you can't keep up that pace forever. Alternating between four minutes of steady-state cardio in the aerobic zone, and one minute of unsustainably intense cardio gives you the most bang for your buck. Stand on something besides the floor. When you stand on a Bosu ball, trampoline, or balance
beam, or step on and off a bench or box, your body needs to adapt by calling on extra muscles to promote stability or resist gravity. All of this results in a greater calorie burn.