Written by Sportify Admin
Cardio doesn't have to be difficult ! Many enjoyable and basic cardio activities are surprisingly efficient at burning fat and calories. To reduce weight, try these five cardio workouts:
1- Kettlebell exercises [Burns 800-900 calories per hour]
A kettlebell is a cannonball-shaped weight that provides a challenging and effective workout. Kettlebell exercises mix strength training and aerobics to burn up to 20 calories each minute (the equivalent of running a 6-minute mile.) That's making the most of your workout time!According to the American Council on Exercise, kettlebells can give a greater intensity exercise in less time than traditional strength training routines. This is due to the fact that kettlebell training develops your aerobic endurance while also improving muscle strength, balance, and flexibility.
2- Jump Rope [Burns 600 calories per hour]
Jumping rope is one of the finest aerobic activities for weight loss. It not only burns calories but it helps increase bone density, strengthens your legs, and strengthens your heart. Fun fact: to burn more calories than jumping rope, you'd have to run an eight-minute mile. Aside from that, if done correctly, this activity has a bigger effect than running.
Jumping rope is another terrific plyometric workout that gets both feet off the ground. Plyometrics raise your heart rate and burn calories swiftly and efficiently. Other types of plyometrics include workouts such as:
- Jumping jacks
- Split jumps
- Box jumps
3- Running Steps
A basic set of steps is going to become your new favorite exercise equipment. Walking, running, or lunging up a flight of stairs burns a lot of calories. A 150-pound individual jogging up and down stairs for an hour may burn 1000 calories!The good news is that you don't need to race up and down the stairs for an hour to get the advantages. Walking up and down the stairs for 10 minutes can burn 102 calories for a person weighing 160 pounds. Even better, you can do a solid cross-training program in 30 minutes or less while burning more calories than a conventional jogging session.Look for an outdoor stairway with more than one flight of stairs near you, or use the stair climber at the gym.
4- Walking, indeed!
Walking, perhaps the most simple and widely available exercise, is not only a terrific method to burn calories, but it's also a low-impact workout that most people can accomplish.A leisurely evening stroll, on the other hand, will not count as cardio. A vigorous, relatively rapid pace is required to burn fat. Regular brisk walking, according to the Mayo Clinic, can assist you:
- Keep a healthy weight
- Prevent or manage a variety of illnesses such as heart disease, hypertension, and type 2 diabetes.
- Make your bones and muscles stronger.
- Improve your mood by working on your balance and coordination.
5- HIIT (High-Intensity Interval Training) [Burns 600 calories per hour]
High-Intensity Interval Training (HIIT), which was formerly reserved for top athletes, is now popular and can be integrated into a variety of training programs. HIIT is a sort of training in which you exert maximal effort by performing short, intense bursts of activity followed by brief rest intervals. HIIT workouts target both your aerobic and anaerobic energy systems. This workout raises your heart rate and improves your cardiovascular health while burning more fat and calories in a shorter amount of time .Running, swimming, cycling, elliptical machines, and weights may all be used for this sort of workout. Most programs will have you push hard for 20-30 seconds, followed by a short 10-20 second break.