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Cardio Exercises to Burn Major Calories!
 The
best cardio exercise
is simply the one you will do day in and day out consistently. Choose
one which you enjoy doing and don't be afraid to mix the exercises
up. Interval cardio
work consists of moving from one exercise to another in set
time intervals. For example, you could do the elliptical trainer
for 15 minutes, then switch to the stationary bike for another 15
minutes and finish off on the treadmill for the last 15 minutes.
Interval training is a great way to keep everything fresh!
There are two schools of though when it comes to cardio
training. The "slow & steady" group and the "high
intensity" group. These two groups breakdown like this:
Slow & Steady Cardio
- Long duration (45min - 1 hour)
- Low intensity
- Burn fat and not carbs
- Preserve joints
High Intensity Cardio
- Short duration (20min - 30min)
- High intensity (interval training)
- Burn tons of calories & rev up your metabolism throughout
the day
- Treat cardio
like weights - explosive movements (sprinting, etc)
Our advice is to try both for at least 6 weeks and make sure to
monitor your progress with a journal and take weekly photos of yourself
to see if you're truly losing body fat.
Which Cardio
Exercise Burns the Most Calories?
Below are the top 10 cardio
exercises which burn the most calories in 30 minutes.
1. Step Aerobics - one of the most favorite cardio
exercises preferred by women. Step Aerobics mainly target
your legs, hips and glutes, and can burn approx. 400 calories
in 30 minutes.
2. Bicycling - stationary or outdoors is a great cardio
exercises, depending on resistance and speed can but 250 to
500 calories in 30 minutes.
3. Swimming - like cross-country skiing is an excellent
cardio exercises
as it is a full body exercises. Swimming is a great cross-training
for other cardio
activities. Doing the breast stroke can burn approx. 400 calories
in 30 minutes.
4. Racquetball - side to side sprinting makes racquetball
and excellent cardio
exercises. A 145-lb person burns over 400 calories in 30 minutes.
5. Rock Climbing - is not only a cardio
exercises, but also uses arm and leg strength and power. Rock
Climbing can burn up to 380 calories in 30 minutes.
6. Cross-Country Skiing - whether on a machine or outdoors
on snow, is an incredible cardio
exercises as it involves both upper and lower body. A 145
lb person can burn approx 330 calories in 30 minutes.
7. Running - Running is an excellent cardio
exercises because all you need is a pair of quality running
shoes. Running burns serious calories. A 145 LB person can easily
burn 300 calories in 30 minutes.
8. Elliptical Trainer - is an excellent cardio
exercises and a great way to build endurance. A 145 LB person
can burn about 300 calories in 30 minutes.
9. Rowing - is both a cardio
exercises as well as giving your arms an incredible workout.
145 LB person can burn about 300 calories in 30 minutes.
10. Walking - Brisk walking is a less strenuous form of
cardio exercises.
Walking can burn up to 180 calories in 30 minutes. Sprinting,
adding hills or an incline can increase amount of calories burned.
For the real high intensity cardio
people out there who love the H.I.I.T training (High
Intensity Interval Training), below are the
top three cardio exercise
which will provide amazing results!
1. Jumping Rope - This is one of the simplest, yet most
effective exercises one can do. In just 15 to 20 minutes, jumping
rope will give you an unparalleled total body workout. Jumping
rope is ideal for cardiovascular
endurance and enhances performance in virtually any sport - tennis,
basketball, football, skiing, volleyball and more. This simple
exercise is also great for eye-hand coordination, lateral movement,
foot and hand speed and agility.
2. Sprinting
- Sprinting not only burns HUGE amounts of calories while sprinting,
it also keeps your metabolism flying for days after. Sprinting
combined with running / jogging can bring amazing results
3. Spinning - These high-intensity workouts to music simulate
a challenging bike ride, complete with hills, valleys and varying
speeds, all dictated by the group instructor.
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