Perhaps no other weapon is as effective in the shedding of excess weights as the cardio workouts. It is only fair therefore to get to know more about these exercises and how they might aid in the shedding of excess weights. Our discussions hereunder endeavor to solve this particular problem.
Best 13 Cardio Workout For Weight Loss
#1. Power Rack Cardio
As the name suggests, this cardio workout mainly entails the use of the power rack for exercising. It eliminates those restrictions that are characteristic of the Smith machines and other equipment. This is not to mention that it also saves on space.
a) Calories Burned : The amount of calories you stand to burn varies significantly with your weight. If you weigh 125 pounds, give or take, be ready to shed off around 90 calories for every 30 minutes of exercising.
d) How to do Power Rack Cardio
#2. Stair Climber / Running Stairs
In this cardio workout, you simulate the upward movements as you would do in a normal staircase. It is the right way of burning calories and toning your lower half. The equipment may cost some premium but is undoubtedly worth it.
a) Calories Burned : This workout burns plenty of calories within the shortest time possible. If you weigh 125 pounds and exercise for one hour, expect to burn around 360 calories.
d) How to do Stair Climber
Cycling refers to the riding of the bicycle as you would ordinarily. It is a fun way to shed off excess weight given that it also enables you to explore the area and socialize with your peers. Moreover, you can also transport other goods while biking.
a) Calories Burned : An average person will usually burn 450 to 750 calories per hour. Your actual weight, the current temperature, and nature of your cycling terrains do have the final say on the exact number of calories you may burn in total though.
d) How to Cycling
#4. Jumping Rope
Rope jumping is by far the cheapest and simplest cardio workout. Also, it doubles up as a very effective way of shedding off excess weights. What’s more? It is possible to undertake this exercise just about anywhere.
a) Calories Burned : By jumping the rope, expect to burn around 15 to 20 calories per minute. This translates to about 200 to 300 calories per 15-minute jump rope workout. The faster you jump, the more calories you might shed.
d) How to do Jumping Rope / Rope Jumping
#5. Elliptical Cardio
Elliptical cardio is perhaps the most comprehensive of all the weight loss exercises. The equipment lets you simulate several common forms of exercising. Examples of these include stair climbing, running, and walking.
a) Calories Burned : Being intensive and comprehensive, the workout sheds more calories per unit time than most other forms of exercising. You should expect to shed off 2.16 calories for every pound of weight during a typical 30-minute workout.
d) How to do Elliptical Cardio
Also called indoor Cycling, spinning is an intense workout. It makes use of an indoor bike and works the legs and lower abdomen. Unlike real biking, it keeps you in a stationary position all the time.
a) Calories Burned : With this exercise, the amount of calories you burn depends on the speed of Cycling, your weight, and the frequency of biking. If you weigh 160 pounds, expect to shed off 600 calories while cycling for one hour and at 5 miles per hour.
d) How to do Spinning
#7. Brisk Walking
Just like the rope jumping above, brisk walking is also simple and lighter to carry out. In this workout, you walk as you would ordinarily. Mostly, you will have to move at a pace of 3.0 mph to 4.5 mph for around 13 to 20 minutes.
a) Calories Burned : By walking some 4 miles per hour for 40 minutes, expect to burn around 149 and 220 calories. Increase the pace to about 4.5 miles per hour and burn around 165 and 244 calories within 40 minutes.
d) How to do Brisk Walking
#8. Steady State
Steady state is not a cardio workout in its own right. Instead, it is a continuous workout of any kind. It seeks to achieve some stability and harmony between the energy requisite for working by muscle vis-à-vis the rate of oxygen output for the aerobic ATP production.
a) Calories Burned : As stated, a steady state is not a workout. As such, the number of calories you burn shall often vary significantly with the precise kind of workout you choose. On the whole, though, expect to burn around 300 pounds for every 30 minutes of a steady state exercise.
d) How to do Power Rack Cardio
Kettlebells provide some full body workouts and burns massive amounts of calories. As a matter of fact that exercise doubles up as resistance and cardio training. It is also comprehensive in that it touches on and impacts numerous parts of the body at a time.
a) Calories Burned : An average person has been found to burn around 400 calories within 20 minutes. Given that the exercise is available in numerous shades and forms, it is also possible for you to achieve different outcomes. The more intense options translate to higher calories burned.
d) How to do Kettlebells
If you are a rowing enthusiast and would also wish to shed off excess weights, you have the indoor rowing for your attempt. The activity simulates the real rowing and in so doing, works the whole body and muscle groups.
a) Calories Burned : Rowing at a moderate pace of around 30 minutes burns about 210 calories if you weigh 125 pounds. The amount surges to a whopping 311 calories if you happen to weigh 185 pounds and maintain the same pace of practice.
d) How to do Rowing
Swimming is a great water sport which also doubles up as an effective workout. In this activity, you get to immerse and move the whole of your body in water. It also comes in the shapes and forms of many styles for your consideration.
a) Calories Burned : The kind of swimming style you choose, the frequency of your swimming, and the intensity of your swims do determine to a great extent the number of calories you might burn at any given time. Expect to burn 590 calories if you swim for one hour and weigh 130 pounds.
d) How to do swimming
#12. High-intensity interval training
As the name suggests, this exercise is pretty intense in scope and nature. For this reason, it is also one of the most effective and efficient workouts you can partake of. This also means it burns more calories and achieves the desired ends faster.
a) Calories Burned : With every 20 minutes of high-intensity interval training, expect to burn around 9-13 calories a minute. A full session has been noted to burn even more calories. These are 12-16 calories a minute.
d) How to do High-intensity interval training
Almost similar to brisk walking, this is a faster and more powerful way of walking around. While it is exhausting, it is also more effective at shedding off excess calories and brings about better outcomes within a shorter duration.
a) Calories Burned : Walking at a moderate pace will burn you some 100 calories per mile if you weigh 180 pounds. If you, however, weigh 120 pounds, expect to burn around 65 calories per mile.
d) How to do Power Rack Cardio
Benefits of Cardio Workout
Burns Fat and Calories
The most significant benefit of the cardio workouts is that it burns calories and fat. That is because it increases the rate of metabolism which in turn burns the fact that it stored in the body. Further to this, the cardio workout also aids in the digestion and absorption of food.
Strengthens your Heart
As you exercise regularly, you will note that your heart becomes stronger. A stronger heart pumps blood faster and more effectively. It also eliminates strains and other hardships which you will ordinarily have to confront to be able to stay healthy and strong.
Increases the Lung Capacity
Given that cardio workouts are ordinarily tough, you will have to breathe extensively and faster. In the course of so doing, your lungs shall expand and increase in capacity. With increased lung capacity, expect your breathing and whole body to be in tune.
Reduces your risks of Heart Attacks
Persons who undertake the cardio workouts have been noted to possess healthier hearts. Further to that, they have also been identified to be less predisposed to the risks of heart attacks. They are hence safer from sickness like diabetes, high blood pressure, hypertension, and high cholesterol levels.
Lastly, the workouts also reduce the buildup and the actual levels of stress. As you work out the exercises, you feel good, pretty relaxed, and obtain some temporary relief from anxiety and depression. This makes you stay alert, sharper, and happier, all the time.
Cardio Guideline: How to Do it Right
Tips #1 : Warming up and Stretching
Before getting started, you should develop a habit of warming up. This is to switch your bodily systems on and get the blood to flow to your muscles. Also, warm-ups do loosen you up and make you freely ready to exercise.
Tip #2: Cooling Down
After completing the first batch of the exercise, do take some time to cool down. This should last typically between 5 to 10 minutes before resuming.
Tip #3: Frequency
For better results, you have to be consistent and intense in your workout. Generally, you should take around 150 minutes each week to exercise moderately and 75 minutes to do so vigorously. You should also spread them out evenly.
Tip #4: Duration
You are strongly recommended to exercise for some 20 to 60 minutes per exercise in your targeted heart zone. This duration has been noted to be sufficient to trigger the burning of the stored fat and glycogen.
Tip #5: Intensity
After launching out your fitness program, you should up your intensity with the duration of practice. This is to ensure that your body burns more stored fat and engages more muscles intensely. The strength depends to a great extent on the kind of exercise you participate.
WOW! We now believe that you are fired up and ready to go. What are you waiting for? If I were you, I would start with the brisk walking or rope jumping as they are simple and require no huge investments or gym membership. All the best in your subsequent cardio workout exercising.