Increasing the heart rate and caloric expenditure through cardiovascular activity is a very efficient way to lose fat. This means that the more beats per minute, the more calories and fats that are burned in the body. For optimal fat loss, it is recommended that you should perform a moderate to high intensity cardio for 20-40 minutes at least 3-5 times a week in addition to proper nutrition.
Here are the top 5 most effective cardio exercises for rapid fat burning:Here are the top 5 most effective cardio exercises for rapid fat burning:
1. High Intensity Interval Training (HIIT)
HIIT involves performing a workout at a high degree of intensity and then step back and rest for some time before continuing the workouts. This ensures that your heart rate is higher and you are able to spend a shorter time exercising yet you burn more calories and fat.
Some great HIIT cardio workouts include:Some great HIIT cardio workouts include:
- Sprint intervals: Run for 30 seconds and then do a light jog for 60-90 seconds. Repeat for 20 minutes.
- Stair runs: Sprint up some stairs, then walk down to the bottom as a form of exercise.
- Jump rope intervals: Perform high-intensity jumping in rope for 30-60 seconds and then low-intensity jogging for 60-90 seconds.
- Cycle sprints: Cycle at the fastest you can for half a minute to one whole minute and then cycle gently for some time to catch your breath.
Try to get your heart rate to about 80-90% of your max during the high intensity intervals. HIIT also targets your metabolism to burn fats not only during the exercise but also after the exercise is done.
2. Running
Jogging is one of the easiest but at the same time one of the most efficient types of the cardiovascular physical exercise. Get your pair of sneakers and start jogging whether on the road, track or trail to make your heart race while burning hundreds of calories.
The harder you work and the longer the time you spend exercising, the more fat you will use. Interval running and uphill running also helps in increasing the intensity of training.
Ideally, one should train at a level where you get winded, and your pulse rises to at least 60-80% or more of your MHR. By jogging for about 30 minutes, 4 times a week you should be able to see that your body fat has had a significant reduction.
3. Rowing
Rowing engages the muscles of arms, back, legs and the core cardiovascular system making it a perfect total body cardio exercise. Rowing at a fast pace for half an hour can help you shed more than 300 calories.
The best thing about rowing is that it is a non-weight-bearing exercise but vigorously challenges every muscle group. This results to increased calorie expenditure during the exercise and also in the post exercise period.
Row on an ergometer at the gym or buy a water or air rower for home gym equipment. Row in bursts – row at max capacity for 30-60 seconds and then row at a slower pace for 60-90 seconds to catch your breath.
4. Kettlebell Cardio Circuits
Kettlebells are really an excellent tool to make your heart rate go up and burn calories in shorter period of time. Design 3-6 exercise kettlebell circuits that you perform in sequence, with only brief breaks between them. Some great kettlebell cardio circuits include:Some great kettlebell cardio circuits include:
- Swings 15-20
- Goblet squats for 10-15 repetitions
- Single arm clean and press 6-10 reps per side
- Sumo deadlift to upright row x 6-10 reps
Rest should be limited to 15-30 seconds between the exercises. Complete 3-5 rounds total. So get ready to move with the kettlebells as you will be causing a lot of circulation and sweating!
5. Jumping Rope
Jumping rope is actually one of the fastest ways to get your heart rate soaring sky high though it may not look like it. So for an explosive cardio and fat loss session, one needs to just spend half an hour doing 30 seconds all out explosive jumps followed by 60 seconds of slow jogging.
Jumping rope has an advantage that helps you burn more than 1,000 calories in an hour if done at a moderate intensity. Intervals of fast and slow speeds fat and calories reduced even more completely. Jumping rope is a whole body exercise targeting the arms, shoulders, abdominals, and thighs in addition to the lower limbs for a highly effective exercise. Take a jump rope and start shedding those extra pounds!
It is when you pair these high-intensity cardio sessions with consuming a clean diet in a slightly calorie-deficient manner that fat will begin to melt off at a very fast rate all while retaining muscle mass. Include these effective cardio exercises in your training schedule to build lean muscle mass and have a ripped body.
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