It is no brainer that cardio can help you lose weight. It increases your heart rate and burns calories as glucose and fats. There are plenty of choices for both indoors and outdoors. You can train on the machine at the gym or indulge in activities like jogging, jumping jacks, or burpees. Though there is no right cardio exercise, here are 7 from our list of best cardio exercise for you. Let’s help you burn calories and get in shape. Scroll down.
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7 best cardio moves to follow
Walking alone can burn 300 to 400 calories an hour. As the simplest exercise around, it is something everyone can do. But no no, we are not talking about slow evening strolls. To get the best results out of your walking sessions, you need to move at a brisk, moderately-fast speed.
This one cardio not only help you lose weight but also offers other health benefits. Walking keeps heart diseases at bay, maintains blood pressure and prevents type 2 diabetes. It also keeps your mood elevated, improve balance, strengthen bones… the list is never-ending. So, get those legs going.
#2 Running Stairs
Stairs are everywhere, and if you are on the hunt to lose weight, even a simple flight can do a lot. Do whatever you want to, walk, run or lunge. You will end up losing a lot of calories. An average 150-lb person can burn 1000 calories at the end of an hour of walking up and down the stairs.
It may not be possible to continue the momentum for an hour. Or is it? If not, do not worry. We have other statistics that will make you feel better. If it’s 1000 calories for an hour, it is 102 calories for 10 minutes. Sound pretty darn good, right? Here’s a tip. Try more than one flight at a time.
#3 Intermittent Sprints
You can burn up to 1200 calories on the treadmill within 30 minutes. Here’s how! Set your treadmill (Fit O’Clock, the best gym in Raja Park, Jaipur offers the best gym equipment) at a 3-degree incline. Continue running at 6 miles per hour for a minute. Then increase the speed to 10 miles per hour. Run at this pace for 3 minutes and then boost speed up to 15 miles per hour for 30 seconds. At the end of this short sprint, slow down your pace to 10 miles per hour and continue running for 3 minutes. Sprint for 30 seconds more.
#4 High-Intensity Interval Training
You definitely must have come across the term High-Intensity Interval Training or HIIT. It is quite popular among fitness freaks and no longer bound only to elite athletes. For those who are not familiar with this form of exercise, HIIT is a series of high-intensity exercises performed for a short interval, followed by moments of brief recovery and resuming them.
Exercises may include burpees, jumping squats, jumping lunges, high knees, and step jumps to name a few. You need to do them in their correct form, 10 reps of each, followed by a quick 10-second break.
An hour of cycling on heavy duty bike can burn up to 600 calories in an average person. It is a great cardio exercise to increase your heart rate. Additionally, it strengthens your leg muscles. Outdoor cycling is great too. You get fresh air and vitamin D as the bonus. Can it get any better? You might as well start hopping on a cycle and start pedaling.
Swimming is an all-around cardio exercise that can help you lose weight and get a flat belly. Apart from being a workout for the entire body, this is perhaps the only kind of cardio that cannot cause any injury (if done right). You lose as much as 15 calories in a minute while swimming. It has very little disadvantages. Therefore, is highly recommended on our list. In case, you don’t know how to swim, it’s time you learn how to.
#7 Jumping Rope
Cheap and easy-to-do, jumping rope too can help you shed a lot of pounds if done regularly. It does not even need much technique either. This exercise enhances footwork, strengths shoulder, simulates sprinting and hold the ability to burn around 500 calories in 30 minutes.
A trick to burn more fat is to fluctuate between faster and slower jumps. If you cannot keep up the pace, jump for a minute, rest 30 seconds and repeat until you are completely exhausted. A jump rope does not take much space. If you are a frequent traveler, keep one in your traveling bag.
To sum up
All these exercises mentioned above are Fit O’ Clock-approved (best gym in Jaipur). Some of these may seem harmless, but even something as simple as cycling can cause injury. It is, therefore, advisable to train under experts, at least during your initial days when planning on losing weight.
Navanita Devi is a content creator both by choice and profession. Her educational background in journalism has given her a broad base to understand her readers. She is currently the content writer for Innovana Thinklabs Limited and provides web content, promotional copies, blogs, and technical posts for target consumers across the globe. S
he is a movie fanatic. And when not at work, you will probably find her curled up in literature with happy endings!