Best Cardio Excercise For Weight Loss
Go for it if you want to shed a few more pounds. It works by raising your heart rate and burning calories in the form of glucose and fat. But not all types of cardio are good for weight loss and your health. Study says that moderate-intensity cardio is not as productive as high-intensity cardio, and it leads to muscle deterioration and damages your joints. So, what are the high-intensity cardio workouts for fat loss? Give this column a read to know the 10 best cardio workouts for weight loss and get back in shape.
1. Intermittent Sprints
How To Do Intermittent Sprints
1.Set your treadmill at a 3-degree incline and start by running at a speed of 6 mph. 2.After 1 minute, raise the speed to 9 or 10 mph.
3.Continue running for 3 minutes.
4.Increase the speed up to 14-15 mph and maintain the sprint for 30 seconds.
5.Slow down to 10 mph and keep running for 3 minutes.
6.After 3 minutes, sprint for 30 seconds.
2. High-Intensity Interval Training
How To Do High-intensity Interval Training
1.You can do several activities at high-intensity – like burpees, jumping squats, jumping lunges, high knees, and step jumps.
2.Make sure you are performing these exercises in the correct form.
3.Do a set of 10 reps of each exercise and then take a 10-second break. 4.Do not elongate your break period.
How To Do Rowing
1.Grab the arm of the rowing chord and sit on the rowing machine.
2.Place your toes on the footrest. Keep your backbone straight, shoulders rolled down, and chest out.
3.Engage your abs and back muscles and draw the handle or the bar toward your abs. 4.Stop when your elbows are behind you. Press your shoulder blades.
5.Make sure you are not rolling back.
6.Return to the starting position.
Tip: Make sure you use the right amount of weight and the correct technique to do this exercise.
4. Rope Jumping
How To Do Rope Jumping
1.Grab a handle with each hand. Flip the cord over your head to your back.
2.Start skipping at a low speed and jump the rope.
3.After completing 25 jumps, increase your speed and jump the rope 50 times.
4.Take a 10-second break.
5.Start skipping the rope again. If feasible, jump and fold your legs to touch your heels to your hips.
How To Swim To Burn Calories
1.Wear a swimsuit, a cap, and swimming goggles.
2.Get into the water and do freestyle strokes.
3.Do about 10 laps so that you involve all the muscles and get a great workout.
4.Learn other strokes to help you paddle faster and burn more calories.
6. Brisk Walking
How To Do Brisk Walking
1.Wear comfy clothes and walking shoes.
2.Do a 5-minute warm-up.
3.Start walking at 5 mph.
4.After a minute, raise your speed of walking to 7 mph.
5.Continue walking for 5 minutes before you reduce down to 4 mph.
6.Walk for a minute at 4 mph and then increase the speed to 7 mph and walk for 5 minutes. Tip: If you are walking on a treadmill, try different incline angles so that you get an intense workout in 30 minutes.
How To Do Kettlebell Exercises
1.This is a mix of cardio and muscle-building strength training.
2.Grab a kettlebell (not too light or too heavy) and use it do squats with kettlebell lifts, plie squats, walking lunges with turns, walking lunges with one hand kettlebell lifts, etc. 3.Adding weights will provide you with the perfect resistance to help you burn more calories.
9. Stair Climber
How To Do Stair Climbing
1.Start by walking up the stairs.
2.Start climbing every other step.
3.Next, climb the stairs by lunging.
4.Variate the forward lunges with lateral lunges.
5.End the set by running up and down the stairs once.
6.Take a 10-second rest and then go for your second set.
How To Do Elliptical Exercises
1.Step on the elliptical machine, hold a handle with each hand and start pedalling.
2.Press the quick-start button and add resistance to level 2.
3.Keep breathing while you keep moving as fast as you can.
4.Pedal backward with the same intensity.
So, there you have it – 10 best high-intensity cardio workouts that will help you shed some fat. Before you move on, take a look at the guidelines for training in cardio exercise.
●Get your body accustomed to the high-intensity exercise.
●Follow the correct technique.
●Breathe in and out.
●Drink a pre-workout drink.
●Engage your muscles.
●Do not overdo cardio.
●Wear good shoes.
Benefits Of Cardio
●Improves stamina and muscle power.
●Improves heart and lung capacity.
●Helps strengthen the bones.
●Increases energy levels.
●Prevents depression and anxiety.
●Protects from heart disease.
●Helps sleep better.
To conclude, high-intensity cardio for 30 minutes, three to four times a week, is a great way to kickstart your goals, whether it is weight loss, weight maintenance, or just getting in better shape. These exercises target all the muscles in your body and help you attain the best fitness level and the best body you ever could imagine. So, go ahead and beat it! Cheers