Although not the only workout type for it, cardiovascular exercise is one of the best ways to stay lean. That being said, you should include strength training at least twice a week in your fitness routine. Some prefer one over the other and it is alright; go with what your body prefers because that way you will be able to reach your potential.
The next step is choosing the type of cardio exercise because there are many and some might suit you better than the others depending on your goals. Whichever type you choose, the intensity at which you do the cardio exercises determines the number of calories you burn. That’s why High-Intensity Interval Training (HIIT) workouts are great for weight loss. They help maintain muscle as well. Join the FITPASS curated network to reserve all types of workouts based on your interests and needs.
Top 5 Cardio Workouts for Losing Weight
Putting on your sport shoes and hitting a path for a moderate pace run in the park or even the road is a great way to burn fat and calories. However, if you do it too much, you will find it quite hard to maintain muscle unless you lift weights as well. Running just over 11 kilometers in an hour can help you burn more than 900 calories. But that depends on your weight, sex, height, etc. as well. However, doing this only once in two weeks is enough to maintain your aerobic capacity. But make sure you’re not just doing that. Running on trails or softer surfaces than roads is better for your joints.
It is a legitimate exercise to burn calories and lose weight. Again, based on your gender, height, weight, etc., you can lose 500 to 600 calories in an hour climbing stairs at a moderate pace. Climbing stairs builds functional strength because it involves lifting your legs higher as compared to walking or jogging. However, this is not the exercise for you if you have knee ailments or problems in your joints. To make it a good workout, climb stairs for 30 seconds putting in your best effort and the rest for 1 to 2 minutes as active recovery depending on how much you need.
This cardio exercise was quite the rage when COVID was in full swing. But as it seems, a lot of people around the country have taken it up as a regular workout, which is great except for the air pollution that masks many cities throughout the year. Indoor spin classes are a great way to lose over 1,000 calories in an hour if you go full intensity. However, you cannot lose as many calories if you just do it at a moderate intensity on a stationary bike. Intervals on the stationary bike is a good way to lose calories though. Or you can just hit the road on your two wheels.
Did you know that jumping rope is a major part of a boxer’s training program? Rope jumping can be done anywhere, it is cheap, burns a lot of calories, and most importantly burns a lot of calories. In addition, it improves coordination and shoulder strength. If you want to increase your sprinting speed, this should be your go-to workout. With it, you can burn up to 500 calories in just half an hour. Think about what you can do in an hour. Jumping rope in intervals gives the best results.
This full-body workout is not possible now, but one of the best for cardio. When you’re in water treading through, your body fights gravity while also moving forward, which means extra effort. You can burn 400-500 calories just by swimming for 45 minutes. And since it’s a low impact exercise, it’s a good way to stay active when you have injuries. Moreover, you can swim daily, throughout the year.