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Cardiovascular exercises are known to be some of the best forms of workout, in order to lose weight, Burn Calories and get in shape at a rapid pace. The way cardio workout works is that they increase your heart beat rate rapidly. This helps in burning calories and thereby burning fat, creating a calorie deficit in your body. This means that your body is burning enough calories and maintaining an intake of less calories than required for maintaining your body weight. This leads to a fall in your weight and gives you a lean structure. The key focus of the way cardio workouts are designed is frequency, duration, and intensity. With the right balance of these three components, you can easily lose weight with cardio workout.
Hitting the gym and performing an intensive cardio routine is a great way to go about this. However, along with some of the best gym cardio exercises, we have compiled a list of some of the best and easy to do cardio exercises that can come in handy, when trying to lose weight.
Cardio Workout / Exercises To Burn Fat and Lose Extra Weight
Running at a steady, moderate pace, is a great way to lose weight. It is a form of a cardio exercise that can help you burn calories, without the involvement of any equipment or product. You can simply go for a 30 to 45 minutes run anywhere in your neighbourhood.
Before you dive into the running routine, you may want to warm up for 5 minutes by walking at a rapid pace. To increase the output, you may want to choose a slightly elevated route. Running on a mildly elevated slope will work wonders for your weight loss, though it would not be a great contribution if you are looking to build muscles.
Have you tried skipping rope? Skipping rope is a great cardio routine that not only helps you strengthen cognitive functioning and improve coordination but also lose weight, rapidly. Jumping leads to an increase in your heart rate and helps in burning fat. Studies reveal that jumping a rope for an hour can help you burn about 1,300 calories. You can begin with a warm up routine of 8 to 10 jumps, followed by continuous jumping for 1-1.5 minutes. Now, rest for 10 seconds and then resume jumping again. This will help you get the best results out of jumping ropes.
Workout Burpees are a relatively recent form of cardio routine that have gained massive popularity because of the amazing results that they provide. Burpees combine squats, push-ups, and jumps into a single and more impactful exercise. Burpees train multiple muscle groups simultaneously across your body. They also help in burning fat and weight loss from all over your body at one go. You can perform multiple reps for 5 to 10 minutes while taking resting gaps in between.
This is another cardio exercise that has become immensely popular because of the benefits it provides toward weight loss and fat burn. It involves high intensity bursts to elevate your heart rate, followed by 15 seconds of pause. You can combine different cardio exercises such as butt kicks, jumping lunges, burpees, mountain climbers, and squats for 45 seconds each with a 15 seconds pause among each of them. This leads to rapid burning of fat and calories, leading to weight loss.
Climbing stairs involves a higher leg lift, which indicates the use of more muscles than simple walking or running. 10 rounds of stair climbers can help you burn about 600 calories.
Cycling is an excellent form of cardio workout to strengthen your muscles and burn calories. If you want to lose weight rapidly by cycling, you need to cycle at a high pace. That will help you burn about 1,150 calories per hour.
A moderate pace, on the other hand, will help you burn only about 675 calories per hour. You can either go for regular cycling or use a stationary cycle. The best technique to increase your fat burn is to use intervals as part of your cycling routine.
Swimming is an overall body workout that can easily be named as one of the top cardio exercises. Even by just being in water, you lose weight, because your body is fighting gravity inside water.
In fact, you can lose 14 calories by swimming for just one minute. It is a great idea to incorporate different types of strokes while swimming, which will help you lose more weight.
Jumping lunges gives your heart rate a boost and burns fat. Start by jumping your right leg forward while moving your left leg back in a lunge, both legs at a 90 degree position. Now switch the position of your legs mid air. Continue for 20 seconds and then pause for 10 seconds. Repeat this exercise for 10 minutes.
This is a high intensity and high impact exercise that can be added to your cardio workout routine to increase your calorie burn. Make a slight jump and land in a squat position, going as low as possible. Continue for 60 seconds, alternating with other cardio exercises.
If done with the right intensity, kickboxing can help you burn 100 calories in 10 minutes. You can take up basic kicks and punches that will not only help you lose fat, but also stretch and strengthen your muscles.
Treadmill, one of the most popular gymming equipment, is supposed to act as an alternative to running on the streets. It raises your heart beat rate to an optimal rate, which facilitates the loss of calories and fat.
You can use the treadmill in multiple ways to find the method that suits you the best. It is best to run at an inclination of 2-3%, while taking sprint intervals. You can also alternate between inclination and a flat platform, to increase the intensity of the exercise.
Dancing or zumba is the perfect cardio exercise for you if you are looking for something that leads to high impact with plenty of fun. It is a total body workout that works on all the muscles of your body, making them stretch, strengthen, build muscles, and lose weight.
A 30 minute dance class can help you lose about 250 calories. You can choose among varied dance styles like Zumba, Hip-Hop, Freestyle, Contemporary, Popping, Classical, and so many more. It is the best way to lose weight while enjoying the transformation!
This is a total body cardio workout which is a part of plyometrics. This means that it is a combination of aerobics and resistance workout. A 10 minutes session of jumping jacks can burn 94 calories. You can begin by standing straight with your palms facing forward. Now, jump and split your legs, landing one foot apart, with your hands in the air.
Continue for 2 minutes, and then pause for 15 seconds. Do 3 reps of 10 minutes each throughout the day. You can also try squat jumping jacks, and rotational jacks.
Workout Push-ups have been fairly popular for their varied benefits including strengthening of the core, building muscles, and weight loss.
Lie flat on the ground with your hands placed on either side of your chest, at a 45 degree angle. While exhaling, lift your abdomen, chest and legs off the ground, pushing at your hands and feet. Push for a second and then inhale while returning to the original position. Repeat this 20-30 times every day for best results.
That’s It! You’re Ready!
With simple cardio workout that you can even perform at your home, you can easily lose weight the right way. Follow a good lifestyle with a balanced diet, and make the cardio workout a part of your routine. In no time will you be able to lose weight, burn fat, build muscles, and your strength. So, get going!
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