Losing fat and getting into shape is not easy and has to involve dietary changes, weight training, and cardiovascular exercise. However, all of these are useful, but cardio can be truly excellent at helping to achieve the calorie deficit necessary to shed the fat.
Cardio, or aerobic exercise, is any activity that elevates your heart rate for an extended amount of time. Basically, cardiovascular exercises help you to lose calories and increase basal metabolic rate during the exercise session as well as in the post exercise period.
When performed regularly and appropriately, cardiovascular exercises burn fat. Here are 7 of the top cardio workouts for torching calories and losing fat fast:Here are 7 of the top cardio workouts for torching calories and losing fat fast:
1. HIIT stands for High Intensity Interval Training.
HIIT is one of the most beloved workout trends of the recent years – and all for a good reason. This type of cardio exercise involves exercising at high intensity and then having short breaks in-between. These include running on the treadmill then sprinting or cycling at a high intensity then a slow pace.
HIIT increases metabolism to a great extent during and after the training sessions. Some research stated that HIIT consumes 25 – 30% more calories per session as compared to other aerobic exercises. This makes it one of the best and efficient ways that one can use in losing the body fats.
It is recommended to perform HIIT not more than 4-5 days a week to achieve a fast result in the fat loss process. Any time you’re doing cardiovascular one week after the next, just make sure that the first week you do it easy and the second week you up the ante.
2. Running or Jogging.
Taking a jog around your neighborhood remains one of the easiest yet effective forms of cardio to this date. All that is needed is a good pair of shoes and the spare time to do it.
Consume calories at a fast pace and at the same time strengthening the legs and the abdominals. It is very flexible depending on your current fitness so you can switch up distances, speed, terrain and time – get in a high intensity short run, or go slow and longer for fat burning endurance runs.
Recommended exercise should be jogging or running 3-6 times a week based on your timetable and fitness level.
3. Cycling.
Whether performed outside or in a gym on a stationary bicycle, cycling is another classic cardio exercise that blows away fat. Cycling is one of the most effective activities to help you lose weight because it engages the giant leg muscles and works with the core stabilizers.
Like running, it can be as hard or easy as one wants to make it to be if the goal is to lose weight. Moderate cycling allows for the expenditure of small calories, while vigorous cycling can help one to lose more than 1000 calories in an hour.
To burn fat, try to achieve a cycling frequency of 4 to 6 days a week, incorporating both short-duration, high-intensity rides and long-duration endurance rides to burn the most possible fat.
4. Swimming.
Intense low impact aerobic exercise that the swimming offer by taking a dip three to six times a week helps to fry off fats without straining the joints. Swimming engages virtually all the muscles in the body including the abdominal, arm, back, and leg muscles – making it a dynamic calorie buster.
Swimming, gives you the choice to do high intensity interval or steady state cardio depending on your energy level and fitness goals.
It is also important that strokes be included in the swimming cardio workouts in order to avoid monotony. This guarantees the use of muscles in its wide acceptation to enhance calorific and fatty tissues for better body structure.
5. Rowing Machine.
Rowing on the machine gives excellent cardiovascular workout which not only changes your cardio profile but also your body shape. Rowing engages most of the body muscles including the arms, legs, the abdominal and back muscles- amazingly high calorie expenditure.
What makes rowing machines special is they can support continuous moderate intensity rowing and short episodes of high intensity rowing. This makes the workout easily adjustable depending on the fitness level of the individual and their goals at that particular time.
Try to incorporate a rowing machine into your training routine 3-5 times a week using a combination of long steady-state moderate rows and shorter high-intensity interval rows to maximize fat loss.
6. Kettlebell Cardio Circuits.
Circuit style cardio with kettlebells is another exciting way of metabolic conditioning that burns adipose tissue at a faster rate. Kettlebells are portable and flexible masses that aid in burning fat while promoting functional strength.
Kettlebell cardio circuit could for example be exercises such as kettlebell swings, goblet squats, and clean and press performed consecutively with little break in between.
Ideally, you should perform kettlebell cardio circuits 2-4 times per week with lighter kettlebells and high reps for effective fat loss. Limited res desc when between different exercises, while aggression when trying to boost rate.
7. Jumping Rope.
It may sound basic, but jumping rope is one of the most effective calorie-burning exercises that do not get the attention they deserve. You use over 1,000 calories per hour jumping rope aside from enhancing cardiovascular endurance, agility and coordination.
Another simple exercise which can be done at practically any location while requiring little equipment is jumping rope. To add some variation to the workout one can switch between faster and slower movements like fast, different foot movements, double unders and then transition to simple jogging or sprinting in place.
Try to complete at least 100 jumps in one session and try to jump rope at least 3-6 times a week between lower intensity cardio sessions for maximum leanness and fitness.
It is such a shame that youth is wasted on the young. Well, age brings a lot of things such as wisdom and experience – but does not spare your knees on the longer runs, believe me. I have learned that establishing fitness as a priority and maintaining it as schedules intensify and leisure time reduces has rewards that are immeasurable in the later years. You can delay some, but you’ll be able to prevent heart disease, build muscles, stay slim and not lose your strength and dexterity to live into old age. It is also important to continue some form of exercise as one ages because aging gracefully is made easier with it.
And that’s it, my friends – 7 amazing types of cardio workouts to burn fat quickly. Alternate between several types weekly and try to raise your heart rate during the workouts. Just as with the diet, be consistent in the cardio exercises in order to further burn fat and enhance overall wellness and body shape.
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