When you are past 50, intense exercises may be hard to do. This is why I started by increasing the length of my walking routine from 45 min to 2 hours. This routine of 120 min of brisk a walk, returns 560 burned calories on MyFitnessPal.com. Believe it or not, this is not a good return for your effort in terms of calories burned. This is why I prefer to play tennis for 1 hr to burn 515 calories, and/or do calisthenics for 75 min to burn 756 calories.
Physiology is on your side
Time is valuable for all of us, so we want to get most calories burned per minute. Fortunately, if you are doing OMAD, physiology is on your side: Human Growth Hormone (HGH), Testosterone and ketosis will work to get the most out of your muscles. In fact, you will feel that your body will ask you to increase the intensity of your workouts. Your body will appear to have more energy than it ever did before.
HIIT
Athletes use High-Intensity Interval Training (known as HIIT) for efficient fat burning. This is useful especially If you are young and just don’t have time to spare. If you want to burn calories fast (10 min/day), here is a favorite of some YouTube athletes and trainers: Burpies.
