Cardiovascular or ‘cardio’ exercise is one of the most effective ways of losing body fat and calories. Thus, cardio works your heart rate up to raise the intensity and duration that your body must rely on fats for energy. They are as follows: The exercise intensity; the higher the intensity the more the fat used as a source of energy in the workout.
Cardiovascular training together with healthy dieting and weight lifting program is the fastest known way to reduce body fat. Here are 10 of the best cardio workouts to burn fat fast:
1. Running
It is simply one of the easiest yet effective exercises for cardiovascular activities that helps to burn the fats. Now you don’t need any equipment to get started, you only need a quality pair of running shoes. When starting with this form of training, begin with short distances, and as the body gains stamina, advance to longer distances. Incline training for 3-4 exercise sessions a week should be 30-60 minutes with 60-90% of the recreational jog or run pace. Jogging, in particular, assists in consuming about 400-600 calories per hour depending on the persons weight.
2. HIIT Workouts
HIIT is defined as exercise that involves short and very vigorous aerobic workouts followed by brief resting periods. HIIT has been proved to enhance fat mobilization and increase metabolic rates more effectively than steady state moderate intensity exercise. Some of the most used HIIT exercises include sprinting, biking, jumping rope, and body exercise in interval practices. The recommended level of HIIT should be 20-30 minutes, three times per week. This can work up to over 450 calories during the session.
3. Cycling
From outdoor biking, to indoor cycling, spinning, cycling is a low impact exercise and yet very effective in burning fat. And in an intensive mode, you can burn up to 590 calories per one hour. Therefore, cycling is ideal for all people who want to lose weight as well as enhance the health of their heart muscles. Ideally it’s recommended to do bike training at intervals of between 30 to 90 minutes per session, 5 times in a week if possible. Combining high resistance followed by moderate recovery in periodical bases.
4. Rowing
The rowing exercise is a full body fitness training process involving cardio vascular activities resulting in a high increase in heart rate and a competent training for the upper arms, lower limbs, abdomen, and back muscles. For instance, a 150 pound individual will be able to lose about 265 calories during a moderate intensity of rowing exercise for 30 minutes. This exercise calls for virtually every muscle group and burns both carbohydrate and fat thereby making it a great exercise. Swim with an indoor rower at the gym or register for rowing training 2-4 times in a week.
5. Jumping Rope
Another great overlooked exercise, jumping rope 5-20 minutes burns 10-20 calories per minutes depending with your weight. This makes jump rope the most effective of all cardio workouts for shedding fat. Here you just step through the Jump rope intervals, which build your overall body strength, train your abs, and also enhance coordination, all at the same time, and send your pulse rate through the roof. Try to accomplish 15-20 minutes of hard jump roping at least twice or thrice a week.
6. Kettlebell Training
Kettlebells involve your stomach muscles in training when it comes to fat burning exercises due to integrated full body movements. Such movements as the kettlebell swings increase the rate of heart beating while enhancing the muscle strength. Also, kettlebell training enhances metabolism and fat burning persists for hours after the workout is complete. The kettlebell circuits indicate 15 to 30 minutes, twice to thrice weekly.
7. Kickboxing
Kickboxing offers a tremendously vigorous aerobic exercise that works over each part of one’s body. Normal workouts include striking drills such as on the punching bag, kicking exercises, bodyweight exercises, jump activities and so on. Kickboxing as a form of exercise can burn more than 800 calories per an hour for the male individual and slightly below 650 calories for the female individual. It involves taking kickboxing classes or using kickboxing DVDs 2-5 days a week for increase fat loss potential.
8. Elliptical Trainer
Riding an elliptical trainer involves your arms and legs and doesn’t have any effect on your joint areas. It is important to understand that elliptical workouts let you acheive very high level of cardio intensity required for maximum fat burning as safely as possible. To create difference in intensity or variation, adjust the elliptical resistance levels. Harvard Health states that if you are a beginner and you step onto the elliptical and exercise at a moderately vigorous pace for 30 minutes, you are going to burn over 400 calories.
9. Stair Climbing
Converting stair climbing into a cardio one, could possibly assume an incredibly efficient role within getting your heart rate up and shedding both fat and calories in the swiftest manner known to man. This exercise engages every muscle in your lower body whether you’re on a stair machine or when using real stairs thus, increases your heart rate. Start exercising and aiming at climbing for 20-45 minutes 2-3 days per week and watch your body start to burn fat.
10. Burpees
As a killer full body exercise, burpees are probably one of the best fat burning exercises in terms of efficiency. Push up, squat jump and a leap summed up in burpees create a powerful stimulator for the metabolism rate. Try doing 3 to 5 sets, each containing 20 burpees to get a powerful cardio experience. Allow a rest of no less than 90 seconds between the sets. Work out 3 times a week after cardio or incorporated in HIIT.
Cardio workouts should also be done as frequent sessions and their duration and intensity should correspond to some of the fitness level. Integrate periodic high intensity cardio with a regular low moderate intensity training regimen. Sometimes, the body doesn’t recover fast and it is important to listen to it, take enough water and avoid putting pressure on the muscles again too early. When practiced over several months or years, the top cardio exercises outlined above will assist you shed the excess body fat in a short time period as well as enhance your energy and well being.
0 Comments