6. Do high intensity interval training (HIIT) for this reason: It increases adrenaline, which tells your fat cells to release fat so you can use it for energy.
7. Get up and take a one-minute break during every hour of sitting, and stretch your hip flexors at the end of the day. Sitting shortens them and can lead to back pain.
8. Split workouts into 10- or 15-minute chunks throughout the day if necessary. It's just as effective as one longer session.
9. Rev your metabolism with strength training. The more lean muscle you have, the more calories you'll burn at rest.
10. Vary your routine. You'll do more reps, gain more muscle, lose more weight and lower your risk of injury.
11. Strengthen your bones with weight-bearing exercises and explosive moves like jumping.
12. If forced to choose between sleep and exercise for one day, choose sleep. Missing one workout doesn't have the same negative effects as a night of too little snoozing.
13. Use a foam roller to stretch out the body part most of us forget: fascia, the connective tissue throughout your body that, when tight, can make you achy and sore.
14. If you're sick and the discomfort is happening below the neck (body aches, chest congestion, fever or diarrhea), take the day off from exercise.
15. Track your non-workout steps too. When you're on your game at the gym, your body's natural instinct is to move
less outside of it to conserve energy.
