Cardio is the common form of weight loss workouts, and the simple philosophy behind it is to get your heart rate up, and keep it elevated for a significant amount of time to burn the calories. If you’re a starter, begin with 20-minutes-a-day cardio workouts, and increase the duration and intensity gradually to improve your stamina and burn fat loss.
Nutrihealthline compiles some Simple cardio exercises for weight loss and to improve cardiovascular health…
High rep sets of kettlebell swings, snatches make your whole body workout and burn more calories, compared to the basic isolation exercises like crunches, curls. The workouts take long time since these basic exercises burn a lot more calories with each rep. A basic 30-45 minute workout is adequate to burn the calories and enhance your stamina.
Any Physical activity requires your body keep running and heart rate up, and Jogging helps reduce your risk of developing a host of diseases. It keeps high blood pressure at bay, lowers the LDL or the “bad cholesterol” in your blood. Jogging helps promote the stimulation of macrophages or bacteria fighting cells and lymphocytes to fight against infectious diseases and boost immune system, aiding in weight loss and reduce body fat levels.
Circuit Training combines cardiovascular fitness and resistance training that forms an intense workout. These exercises are done one after the other and it involves both aerobic and anaerobic exercises. This is quite flexible and you can custom make your own set of exercises to get maximum results in minimum time. It allows you to try out all fitness tools such as the TRX, Bosu, or kettlebells etc
Swimming not only makes you lose the fat, but boosts metabolism, and firms every muscle in your body without stressing out your muscles. Be it Freestyle, Backstroke or Breaststroke, Swimming helps you burn 350 calories per 30 minutes, and makes you feel energized and stronger.
Outdoor cycling compared to Indoor Cycling makes you use the glutes, hamstrings, quadriceps, shins and calves more, and this helps you improve your muscular fitness. However, you need to be strong enough to ride the bike hard to hit those muscles with adequate force to make them stronger and to burn down the calories.
One of the age-old inexpensive yet effective workouts is the Jumping ropes that help you lose 220 calories in just 20 minutes. It is certainly one of the effective cardio workouts, which makes your entire body work including shaping the muscles of the lower body, butt and legs, and helps you achieve hand-eye coordination.
Kickboxing is a high impact cardio workout that helps in working the entire body at the same time. It develops cardiovascular fitness by boosting the heart rate and metabolism which in turn promotes calorie burning and fat loss. Kickboxing is the perfect exercise to lose arm fat.
Zumba has become quite popular in the recent times, and the high-tempo aerobic activity coupled with interval training helps your burn 400-600 calories per hour, depending on your body weight, gender and other physical factors.
Stair exercises are unique form of workouts that help you increase your cardiovascular stamina and also show a positive impact on your health over time. The heavier you are the more calories you’ll burn while climbing the stairs. 10 minutes of stairs climbing a day can burn up to 500 kilojoules, and improve cardiovascular health and build stronger joints and muscles
High Intensity Interval Training
High-intensity interval training (HIIT) sessions involves workouts that alternates between intense bursts of activity with less intense activity for less periods. Fitness experts advise you to take the HIIT training every second to third day. It helps you burn more calories during and after workout, compared to your continuous aerobic training.