Transformed: Week 8, Day 54 - Pull/Cardio Workout

No need to spend extra time at the gym. Here are some fun, easy ways to burn extra calories throughout the day!

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How to burn more calories

There's no substitute for good-old-fashioned exercise. But you can increase the amount of calories you burn during the day by making a few simple changes to your routine. If you can, implement a few of these ideas into your day!

Drink caffeine

The stimulant caffeine can increase your metabolic rate, which can help you burn more calories, even at rest! Coffee and tea can provide 50-100 milligrams of caffeine per cup, depending on the brew and type.

Wake up and move

If you have it in you, get out of bed and perform some basic stretches or yoga poses before you start your day. Just 10-15 minutes of morning movement can help kick-start your metabolism.

Get up every 30-60 minutes

Long periods of stagnation can slow your metabolic rate to a crawl. Get up and move every hour or so. Do squats, take a lap around your building, or go visit a friend on the other side of the office.

Take a walk

If you can, budget for a 20-25 minute walk each day. It's a great way to get some sun, relieve stress, and kick your fat-burning to a higher gear.


Tap your toes, wiggle your feet, and pace around the room. Extra movement means extra burned calories.

Have sex

Although a 20-minute bedroom session doesn't equal a 20-minute HIIT session, elevating your heart rate is always a good way to burn fat. Plus, you get to have a little fun!

Eat spicy foods

Like caffeine, foods with capsaicin like hot sauce, salsa, and spicy peppers may raise your metabolic rate and increase the amount of calories you burn.

Take the stairs

Ditch the elevator and the escalator. When you can, take the stairs. Or, if you work on the 84th floor, try taking the stairs partway up, then jump on the elevator.

Park far away

Do some extra walking by parking far away from the door of the store. You'll burn more calories and avoid those annoying door dings!


Dancing is a fantastic form of exercise. So, at your disco-themed work party or friend's 30th birthday smash, get on the dance floor and shake it!

Do chores

Sweeping, mopping, dusting, laundry, and mowing the yard are all great ways to burn calories. Spend an hour cleaning your house and you're looking at burning an extra 100-200 calories!

Day 54: Pull/Cardio


4 sets of 10 reps, rest 60-90 seconds between sets
Pull-up Pull-up


Seated cable row

4 sets of 10, 10, 8, 8 reps, rest 60-90 seconds between sets (increase weight)
Seated cable row Seated cable row


Wide-grip lat pull-down

4 sets of 10 reps, last 2 sets are double dropsets, rest 60-90 seconds between sets
Wide-grip lat pull-down Wide-grip lat pull-down


Single-arm dumbbell row

3 sets of 10-12 reps, rest 60-90 seconds between sets
Single-arm dumbbell row Single-arm dumbbell row


Dumbbell biceps curl

3 sets of 8-12 reps, rest 60-90 seconds between sets
Dumbbell biceps curl Dumbbell biceps curl


Cable hammer curl (rope attachment)

4 sets of 10 reps; last 2 sets are double dropsets, rest 60-90 seconds between sets
Cable hammer curl (rope attachment) Cable hammer curl (rope attachment)



HIIT 10 rounds at 85% max with a 1:1 rest/work ratio or steady state 45 min. at 60% max
Bicycle Bicycle

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