Bored games

If you make it to the gym frequently enough to get in a rut, you’re in a better place than most. The downside? Every time you go for the same old 55-minute level-one treadmill jog, your bored body burns fewer calories. Rather than scrap your tried-and-true routine altogether, rev it up with these basic tweaks.

If you’re a treadmill monkey…
•Wicker Park Fitness personal trainer Jorge Ramirez suggests switching from a long, steady-pace run to an intense 20-minute interval training session, which burns more fat calories and keeps your resting metabolism amped throughout the day. Here’s how to do it: Warm up with a three-minute brisk walk, then sprint for 30 seconds, walk two minutes, sprint for 60 seconds, walk one minute, sprint for 90 seconds, walk for three minutes, sprint for 60 seconds, walk for one minute, sprint for 60 seconds, cool down for the last 3–5 minutes.
•According to a study by British professor Costas Karageorghis, listening to fast-tempo music can increase your workout endurance by 15 percent. Karageorghis suggests tunes like Queen’s “Don’t Stop Me Now” and the Bodyrockers’ “I Like the Way You Move.”
•If you can’t stand the idea of breaking up your run with sprinting and walking, alternate between the treadmill and elliptical at least once during your workout session. In addition to changing up your regime, the transition period gives your heart a moment to slow down, simulating the interval effect.

If you spin your wheels silly on the elliptical…
•Experts claim that you burn anywhere from 10 to 50 percent fewer calories when you lean on the rails of cardio machines. Stand up straight, soldier.
•If you have a nagging suspicion that the machine inflates the number of calories burned, you’re probably right. Not only does it fail to account for crucial factors such as the individual’s resting metabolic rate and body composition, but the machines’ calibrations vary, too. Ramirez suggests paying more attention to the calories you consume (“less calories in, more calories out equals weight loss”) and making sure you see progress in the number of calories burned while working out over a period of time.
• Pedal backward for half of your workout to target your glutes, says Ramirez.

If you love to pump iron…
•Ramirez suggests first spending 5–10 minutes warming up by running on the treadmill to lubricate your joints and bring your heart rate up to 120 beats per minute (keep it at peak level for a few minutes).
•Got a need for speed? Go with it: According to a study in the Medicine & Science in Sports & Exercise journal, increasing the speed of your reps burns 11 percent more calories.
•Instead of simply sitting or standing during your strength routine, recruit your core muscles—for a stronger midsection and increased calorie burn—by balancing on a Bosu while lifting.