When you hear the word “cardio”, what is the first thing that pops up in your mind?
Many people think that cardio is only one type of strenuous exercise that involves dripping sweat and a lot of muscle pain.
On the other hand, others claim that cardio includes low-intensity, energetic exercises. Who is right and who is wrong?
Actually, both kinds of people are right. Cardio or aerobic exercise is any exercise that:
- Activates large muscle groups in your body
- Leads to an increased heartbeat, while the exercise lasts
- Requires proper and regular breathing
Is any cardio exercise good and effective for losing weight fast? Not really. Here is the best cardio routine to lose fat fast.
1. Stair running
Instead of pointlessly jogging at a steady pace, consider introducing stair running to your routine. The average person burns around 300 calories per 10-minute run.
Unlike running on the flat ground, stair running strengthens muscles that are usually neglected. It builds, increases speed and power in your legs and whole body, while burning fat.
The best thing about stair running is that you can do it anywhere you see a set of stairs.
2. Jumping The Rope
This exercise is one of the greatest cardio exercises. It warms up your entire body and increases your heart rate in no time. All you need is a spacious area at the gym or outside, and a jump rope.
An average person burns around 150 calories for 10-minute jumping, depending on the version and intensity of the exercise.
Beginners should start with 30-50 skips, changing the direction after each set. Don’t forget to take your 30-second breaks in between. If that’s too easy for you, increase the number of sets or skips per set.
For those who consider themselves intermediate or expert, adding intensity is the best option. Try double-unders.
It’s similar to the regular rope jumping, but the only difference is that you need to complete two rope rotations between the jumps.
3. Mountain climbers
This exercise doesn’t require too much time nor space. It’s great for beginners and professional athletes. Mountain climbers build your agility and endurance.
By doing mountain climbers for one minute, you’re burning more than 10 calories and losing fat on your stomach, legs, and upper body. Besides that, this exercise sends your heart rate through the roof.
Whether you do it as an individual, separate exercise, or incorporated into the full-body workout, mountain climbers are a big challenge for your entire body.
Burpees are the perfect full-body exercise. Each part of the body is challenged, from hands, over the stomach to legs, and if done properly, burpees can significantly raise your heartbeat within seconds.
This type of exercise burns more than 100 calories in 10 minutes, depending on how many repetitions you do.
A beginner can do anywhere from 5-15 reps in one minute. If that’s not strenuous enough for you, you can always increase the pace and intensity by adding more reps.
To spice things up a little bit, you can include more movement. Different variations work on different muscles.
So, you can create the best possible exercise for you according to your needs. Whatever you decide to add, make sure that your form doesn’t suffer.
Riding a bike or cycling can be incredible for losing fat and increasing your strength and stamina. It’s a convenient exercise you can do while riding to work or school, plus by riding a bike, you avoid traffic jams.
Did you know that if you cycle for 30 minutes you can burn around 300 calories? It’s a great way to tone down your legs and shape your butt.
However, not every weather condition is appropriate for the bike ride. If it’s too hot, too cold, rainy, muddy or foggy, cycling outside may not be a good idea, for your own safety. Luckily, you can get a high-quality spin bike for your home.
Spin bikes allow you to exercise in the comfort of your home regardless of the weather conditions. Don’t skip your workout routine in case it rains or snows.
Even though at first it may not seem like an aerobic exercise, by adding some movement you have created a genius fat burning workout.
For example, plank jacks. It’s a combination of two cardio exercises: a plank and jumping jacks.
This core-strengthening exercise is one of the best for shredding back fat. Get in the plank position on your hands and toes.
While trying to keep your spine straight and aligned with the pelvis, hop your feet outward in inward.
These exercises are one of the best cardio routines for losing fat. Do this routine 3-4 times a week for amazing results.
You’ll see your fat melting away in only a couple of months. That’s how great cardio workouts are.
In case you get bored with the same old exercises, you can always add more movement and intensity as you build more strength.