Though we regularly hit the gym, there might be few days where you couldn’t able to turn up for a regular workout routine. Our day gets saturated with household work leaving no room for training. Quitting exercising even a day may lead you to put extra efforts the next day. Exercise comes in different options from stretching to strengthening the body. There are tons of different exercises designed to achieve desired results. You need to make significant impact if your goal is permanent fat loss. Cardiovascular workouts are the best when it comes to burning fat. The best cardio workouts not only burn fat, but also help you in building muscles and improve your health. There are plenty of choices available for cardio exercises and choosing the right cardio workout plan is the one where you enjoy and work hardest.
Trainers suggest opting for low intensity cardio training programs which burn your fat gradually. High intensity workout sessions aren’t a great idea on empty stomach. Here are some best cardio workouts for women and men that help them to blast fat by exercising on treadmill, elliptical, or bike and with no equipment at all.
When your alarm turns off, do not wander to fill your stomach. Put your shoes on and try some steady rate low intensity cardio training. Opting for running either in the mornings or in the evenings is a great choice. Running has a huge impact on your body, which helps build strong bones and connective tissue. Run for about 20 to 45 minutes at a steady pace to kick your fat burning into high gear. If you are lean and quite concerned about lean muscle, consider 10 grams of BCAAs or supplementing with a half scoop of protein powder before hitting the road.
Sprint sessions and interval training helps burn serious calories. A 145 lb person can burn 300 calories by running at 5.2 mph for 30 minutes. This workout is best suggested for beginners. Because of its high impact it may take time to build the strength and stamina to run continuously as it may not work for everyone.
Cycling is the best cardio workout whether you are outdoors or indoors. Depending on how fast you ride or how high your resistance is, always increase your endurance while burning calories by using the power of legs. This low- impact workout is great for your joints and is a perfect cross-training exercise for running or aerobics. Indoor cycling workout program is good for cardiovascular health and the training is ideal if it has the all the three intensity zones, easy and comfortable, challenging but comfortable, breathless.
Indoor cardio cycling is all about mixed intensities and is suggested for indoor cycling regulars as they are used to intense workouts. The exercising can be continued for 30 to 60 minutes and each one is suggested a separate bike to explore the horizons. You can include a sample playlist to your workout to reap maximum benefits and is good exercise for everyone regardless of age.
Jumping rope is the low cost yet effective cardio workout if you are looking to burn fat the right way. A simple 10 minute workout burns 135 calories and is portable workout tool that fits right in your suitcase and could be considered as an excellent traveling exercise. A whopping number of 330 calories can be easily burned by a 145 lb person with a 30 minute workout. Jumping rope a good calorie burner is certainly good for heart says an expert. It helps in strengthening the upper and lower parts of the body and burns lot many calories.
Individual need to carry on this exercise based on the considerations applied to his/her body. Jump 1 to 2 inches of floor, and only the balls of the feet should touch the floor. Keep the elbows close to sides as you turn the rope. Jump 1 to 2 minutes at a time and gradually increase amount of time you jump the next time when you take rests. This exercise fits best for adults and sculpts your shoulders, chest, arms and legs.
Including inline skating to your cardio training program is the ultimate choice you can go for when it comes for weight loss. This cardiovascular exercise elevates your heart rate and burns calories without putting so much effort on knees and other joints unlike jumping rope. Skating works the muscles in your lower body increasing mass. Lean muscle mass boosts metabolism and the number of calories you burn depends on the size and shape of your body. Inline skating burns 400 calories per half hour and the more intervals you include the more calories it burns. A larger person will burn more calories in a session likewise the faster you skate the more calories you burn. You need to opt for a low calorie meal plan if you want to burn calories using this workout.
Choose different types of foods to stay without hunger instead of jumping on to high calorific diet. Cut 500 to 1000 calories in your diet to lose1 to 2 pounds of fat in a week. Try to increase the intake of complex carbohydrates and proteins in your diet to fuel your inline skating sessions. Drink plenty of water to stay hydrated. When following this workout safety measures are also important. For beginners balancing is necessary and one must avoid skating in heavy traffic.
Keep your bodies beautiful by hula hooping. This is a best cardio workout for weight loss and is simpler as all you have to do is keep it going around your waist. This is a serious fat burning workout designed to do at home for about 40 minutes. This workout requires constant push- pull contractions in your core muscles, at the sides of your waist, glutes and thighs. Choosing the right hoop is a must and you have the right size if it can reach up to your chest when you stand it up in front of you.
Start off your workout, putting one foot in front of the other and shift your weight back and forth. If you are a beginner start with some basic moves and you can move on to advanced moves. Any combination of moves for 30 minutes thrice a week for 4 weeks will burns major calories and help you lose 3 to 6 inches all over your body. This workout is one of the best regime for turning belly fat off the body. This workout helps in toning arms, abs, back, and legs.
Apart from these casual cardiovascular exercises swimming, walking and rowing are also suggested. You can have major fun with your workouts by switching from one workout to another depending on your choice, time and comfort. Share your views via comments.
Devi Gajendran is a Post Graduate in Nutrition (University of Madras, Tamil Nadu) and has tons of experience in Fitness and Nutrition. She is the chief advisor and full time contributor at the Fit Indian and has the final say on all the segments under the Fit Indian paradigm, such as beauty, fitness, home remedies, diseases, diet tips, weight loss, weight gain and so on. A foodie herself, she believes in the Hippocrates quote,” Let food be thy medicine and medicine be thy food.” A fitness enthusiast, she believes that the combination of diet and exercise can work wonders. When she is not sharing her valuable knowledge about food and fitness, she likes to spend quality time with her family members, do some healthy baking and listen to soft soulful music.
Weight Loss | Diabetes | Thyroid | PCOS