But for most, this only works out at around 1 hour per day, a few times each week.
When you compare this to the number of hours we spend sleeping or sitting in front of a screen at work or at home, you have to think about how much more weight you could lose if you remained active for a couple more hours each day.
Rather than spending hundreds or thousands of dollars on the latest fat burning supplements or late night workout equipment you see on TV, it makes much more sense to make better use of the other 23 hours you have each day.
Of course, sleep is important for rest and recovery, but even taking into account 8 hours of sleep and 1 hour of working out, this still leaves 15 hours to fill each day.
The difficult part is making the most of that time in order to burn the most calories, while still working a full time job and keeping up with other commitments.
So just how do you go about burning more calories each day, without making drastic changes to your current routine?
We could of course quote the same advice most people give, such as take the stairs instead of the lift, get off the bus a few stops early and walk the rest of your journey, and choosing to cycle instead of driving.
The truth is that many of us find it difficult to break a routine, especially when fitness is concerned.
This is usually due to 3 main reasons:
Let’s take a quick look at what each of these means.
1. Setting achievable, measurable goals
The same is true of changing your fitness routine. You might read about a great new way to train, or a workout that sculpts your abs and burns fat in just 5 minutes per day.
These are goals set by other people, which are often unreachable, and often only provide bloated claims to try and entice more people to buy their latest book or magazine.
But how do you overcome this type of mentality, where you jump from one shiny new program to the next?
It’s actually fundamentally simple. You set yourself goals, and a very specific (yet realistic) timeframe for achieving these goals.
In fact, before you read another sentence of this article I want you to think of a fitness goal you have. It can be something you’ve been working towards for a while, or it can be totally new.
Now determine how long it will take you to achieve that goal. As a general guide, we should be thinking months, not days, weeks or years.
Next, write down how much time you plan to spend on working towards this goal each week. Again, this needs to be realistic, and although there may be circumstances out of your control that affect this time, you now have a solid plan and goal in place.
2. Fitness equipment that suits your lifestyle
Decide what your two favourite exercises are in terms of cardiovascular fitness. We choose two instead of one to allow some variation in your exercise routine, to prevent it from becoming stale and losing interest.
You’ll also want to make a shopping list. First write one for the equipment you’ll need, followed by a food list that you can take with you to the supermarket each week.
In terms of equipment, try to find things that fit in well with your daily routine.
For example, if you do have to walk some of the way to work, look into the features of wearable fitness tech, such as the personal activity trackers by FitBit.
You can simply clip one onto your clothing or clip it inside your pocket, then forget about it until you get home.
It’s then possible to check how many steps you took that day, and make minor adjustments where necessary to exceed the 10,00 steps per day recommended minimum.
If you love running but the weather isn’t conducive to running outdoors, then think about investing in a treadmill.
There are plenty of designs to choose from that won’t break the bank, with many offering free delivery and a folding design that reduces the space they take up when not in use.
3. You don’t need to wait
Without a doubt, having this attitude is one of the most disadvantageous things you can do if you’re really serious about losing weight.
If you know you spend too long in front of the computer screen at home, jump on a shopping site and order a personal fitness tracker.
Most are available for between $50 and $100, which even gives you access to the likes of FitBit, Polar, Nike, and Garmin.
Try to find one that has a wide range of online tracking functions, and even a food log so you can keep track of your nutritional intake.
Although some people would find the $100 price tag expensive, this kind of wearable tech is something that you will always have within easy reach (unlike many fitness apps that can sit out of sight on your phone at the bottom of your bag).
Wearable tech: Personal fitness is changing
Even the big players want to enter the stage, with Intel recently announcing it is to partner with the Michael J. Fox Foundation to study Parkinson’s using wearable tech and big data.
But it’s not just your daily walk to work or your cardiovascular routine that the current range of wristbands is able to measure.
Atlas Wearables – Tracking your weightlifting
For anyone that loves their resistance training, you might want to take a look at some of the features behind Atlas Wearables.
These are now starting to move out of the testing cycle and becoming available for preorder.
Not only can you input the weight you’re lifting directly on your wrist, it also keeps track of your reps, sets, and heart rate.
When you finish your training, you can look back over the data collected during your workout using the advanced analytics, which is synced straight to your phone.
Integrating entertainment and social with your fitness activities
Sony’s SmartBand can even record your social and entertainment activities, as well as physical activities like running and walking.
This marks an interesting next step in the integration between our daily fitness and our daily activities, where how long you ran for can be tracked alongside how long you slept for, listened to music for, and many other options.
All of this is available through the combination of their SmartBand and smartphone app.
So whether you have the budget for one of the top of the line running machines, or you have $99 for a wireless activity tracker wristband, make sure the tech you choose fits in with your current routine.
Even the recent trend for treadmill desks is designed to integrate with your daily schedule. Not necessarily changing it, as you still get to work, but taking away the sedentary nature of sitting and getting you on your feet.
In fact, just standing up instead of remaining seated will burn more calories and can reduce the risk of health problems (including coronary heart disease).