If you’re heading to the gym, the pool or out for a run, aim to push yourself that little bit harder than you normally would. Challenging your stamina and strength will not only give you an adrenaline high, but you’ll also burn more calories and challenge your muscles in new ways, helping you tone up and feel slimmer. This sudden increase of energy burnt will speed up your metabolism and encourage it to keep burning for longer, particularly through the night. To get started, try switching out your cardio and doing one or two HIIT workouts per week, alternating between running and walking for 30 seconds at a time. In fact, one study in nine men compared the effects of HIIT to running, biking and resistance training, demonstrating that a 30-minute HIIT session burned 25–30% more calories than the other activities .
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