Cardio exercises are workouts that elevate your heart rate. They are known for weight loss and maintaining body weight. A healthy diet and 75 minutes of cardio exercise per week are necessary to lose weight. The benefits of cardio exercises are many, like:
- A reduction in psychological distress
- A reduction in stress
- It increases your sense of well-being
- It makes you less emotionally exhausted
- It reduces body fat mass
- It improves body mass index and weight loss.
Everyone can perform cardio to improve their health physically and mentally. However, there are many types of cardio exercises. You should perform one that suits your body’s needs. Also, this makes you energetic and motivates you to work out. Here are the best cardio workouts to lose weight.
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Incline walking
The best option for people who love to run Inclined walking allows this but ensures the impact on the body is limited. Inclined walking on treadmills helps burn the same calories as running. Sometimes even more. It also improves muscle endurance and running form.
Incline walking includes treadmills, short HIIT workouts, and running. One can burn up to 224–310 calories with an hour of brisk incline walking.
HIIT
HIIT, or high-intensity interval training, is a cardio exercise too. It alternates between short, high-intensity activities and low-intensity activities or rest periods. For people who can only spare 20–30 minutes a day to work out, HIIT can help them lose weight and get in shape. Though, if you are going through hormonal issues, ask your doctor before performing HIIT. It speeds up your metabolism, helps burn calories, and improves heart health while managing diabetes.
Cycling
A cardio workout that both adults and kids enjoy is cycling. You can cycle on the streets or ride a stationary bike in the gym. It is low-impact but can elevate your heart rate subtly. As a result, it improves your cardiovascular and bone health. It also helps tone your abs. Riding for 30 minutes at a moderate pace, you can burn up to 260–300 calories.
Jump rope
The best part about jumping rope? You can perform this cardio exercise at home. This effective cardio workout improves the tendon’s elasticity near the calf and strengthens the calf itself. Also, when you jump rope, you work on the arm and abdomen muscles. But be sure to jump the rope correctly. Otherwise, you will not reap the benefits. Here’s how to do it:
- Grip the jump rope handles lightly
- Relax your shoulders while keeping your elbows close to your torso
- Bend your knees gently
- Rotate your rope from the wrist to keep a smooth arc while the rope passes overhead.
- Jump low. It will reduce the impact on ankles and knees.
- Perform jump roping for 15 minutes thrice a week, consistently, to see results.
Swimming
One of the most fun cardio exercises is swimming. You can lose up to 400 calories while swimming for 30 minutes. Start slowly, build your stamina, and gradually you will see results. Besides helping you maintain weight, swimming keeps your lungs and heart healthy. The benefits of swimming are many. Make it a part of your workout routine.
Boxing
Another great and fun cardio workout is boxing. It burns calories and increases shoulder, core, and back endurance. It does all this without having too much impact on your lower body. It is best for anyone who prefers a fun and interactive workout. Also, a one-hour boxing class helps you burn around 600–800 calories. Ensure you perform this exercise under guidance. Otherwise, you can suffer severe injuries.
Kickboxing
Kickboxing is the perfect form of cardio exercise, targeting the entire body. It is also high impact and high intensity. It provides all the benefits that boxing provides. It also increases power production within you. It can burn around 600-800 calories.
Stair climber
Climb stairs at home for a good cardio workout. Use the stair climber machine at the gym to strengthen your lower body. The posture should be perfect.
Cardio exercises have their benefits. They help you lose weight, improve mobility, and stay healthy. But remember, if your body is not in a calorie deficit, even doing cardio will not help you lose weight. So along with cardio, pay attention to your diet, and perform other exercises too.
