One of the best types of exercise for burning calories and losing weight is cardiovascular. You talked to a fitness expert who discusses the top cardio exercises for quicker weight reduction because not all cardio workouts are made equal. By following these tips, you can increase your strength, speed, and endurance while also reaching your goals for losing weight. So put on your sneakers and let’s start!
Which Is More Effective: High-Intensity Cardio or Low-Intensity Cardio?
Your calorie burn will increase with the intensity of your workout. “Higher-intensity exercises push the body harder, making for more calories burned in a short period of time,” says expert. “High-intensity workouts also benefit from the afterburn effect, where your body continues to burn calories after your workout, sometimes for several hours, as it [returns] to a resting state.”
Conversely, low-intensity exercises lower your heart rate, which aids in more significant fat reduction. “Lower intensity base-building cardio typically [has a] longer duration and [taps] into burning body fat stores,” Expert says.
The Top 5 Cardio Workouts to Lose Weight Faster
1. Rowing
Rowing is an excellent low-impact, full-body exercise that works the arms, back, and legs, among other muscle groups. It burns a lot of calories, therefore it’s a great way to work out to lose weight.
“To maximize fat-burning potential, try intervals of slow to fast throughout or increase resistance,” Expert recommends. “Start with one minute of easy effort to 10 seconds of hard effort and repeat for 15 minutes+.”
2. Walking upward or hiking
Walking or hiking uphill improves your lower body and offers numerous incredible cardiovascular advantages.
“This movement burns calories at a lower intensity which will typically burn more fat. Without any equipment, you can get outside and climb a mountain or a hill,” says Expert. “If you’re at your health club, hop on a treadmill with the incline set between 5% and 15%. Start with 15 minutes and build up.”
3. Running Times
Running interval training raises your heart rate and maintains it there for a while. This encourages good cardiac function and provides a nice little boost to your metabolism.
“[In addition,] this builds endurance, and over time, you will as you increase the duration,” explains Becker. “Start with walk-run intervals, building up the run portion over time. Try starting with one minute of walking to two minutes of running for 30 minutes.”
4. Riding a bicycle
Cycling and other long-duration, steady-state aerobic exercises are good for your joints and can burn a lot of calories.
“Get outside or hop on a stationary bike and add some resistance,” suggests expert. “Aim to keep a controlled, steady spin for 30 minutes with a low heart rate to tap into the fat burning.”
A high-intensity cardio workout that promotes fat burning and endurance building is jump rope.
“Start with short intervals of 30 seconds and increase speed and time for more calories burned,” suggests expert. “Try double or single-leg variations to work on coordination. As we age, we forget to keep jumping, helping bones, joints, and muscles.”
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