Top 7 Cardio Routines to Burn Calories Faster

Introduction



Cardiovascular exercises or cardio workouts are inevitable in any fitness for weight loss program or any given program for that matter if its intention is for weight shedding and fat diminution as well as improving the health of the heart. Thus, orientation with the many possibilities existing, may help decide the most effective cardio types for the rapid and efficient calorie burning. In this article, I reveal 7 most effective cardio workouts that are described in detail to assist you in making the right choice to get in perfect shape.

1. High Intensity Training Involving Short Burst Exercise Sequence (HITS)

High-Intensity Interval Training, better referred to as HIIT, is a famous cardio regimen because it can get a lot accomplished in a short amount of time. HIIT include activities that one will perform with maximum effort followed by brief rest interval. As HIIT is known, an increased weight loss is accomplished not only by bringing your metabolism to maximal levels but also by raising the ability of your body to continue expending energy long after you have stopped exercising which is referred to as excess post-exercise oxygen consumption (EPOC).

HIIT exercise regimen involves transition between high-intensity exercises such as running, running at top speed, jumping jacks, burpees as well as moderate-intensity such as jogging or cycling. The workout can take 10-30 minutes depending on an individual’s physical fitness or workout regimen style.

2. Circuit Training

Another efficient cardio movement is the circuit training that is a mix of aerobic and anaerobic exercises and this will rip you off! This kind of workout involves participants exercising from one station to the other, without much resting in between exercises. Since compound movements, bodyweight exercises are included in circuit training, they are efficient in achieving rapid calorie expenditure and muscle strengthening and also enhance the cardiovascular endurance.

Some of the circuits that one is likely to encounter in a circuit training routine include; push ups, squats, lunges, plague, jump and burpees whereby one does a set number of sets of exercises for a given number of rounds. The workout time can be between 20 to 45 minutes timed by the number of exercises, number of round, and rest intervals.

3. Tabata Protocol

Tabata’s protocol is a cardio exercise regimen created by Dr Izumi Tabata with a particular work-to rest ratio. In this workout, individuals perform a high-intensity exercise up to a maximum time of twenty seconds and a low-intensity exercise of a maximum of ten seconds. This cycle of flash at 0.5 Hz is sustained for 4 minutes with a total of 8 series.

One of the Tabata workouts comprises jump squats, mountain climbers, burpees and high knees which is done in 20 sec with maximum intensity separated by a 10 sec pause. Consider this: Combining every bit of effort in short, intense bursts, with a sensible amount of time investment, Tabata training is a great friend for burning calories and getting one’s cardio in shape.

4. Jump Rope

It is a simple activity that involves a bit of jumping with a rope and can be very beneficial to one’s health, this is because the entire body is worked on and more to the point, many calories are burned. Buy this exercise as about strengthening your lower body muscles, co-ordination, balance and agility as well are also enhanced during its performance. Also, I found jump rope as one of the best exercises it can be easily done anywhere and can easily be spiced up in any workout regime.

If you wish to speed up your calorie burning process, use interval training in your jump rope session by changing the skipping methods that include single leg leaps, double under and the normal rope skipping. Aim at doing jumping for 30 seconds and moderate intensity or resting for 30 seconds and continuing till 15-20 minutes.

5. Stair Climbing

Many people find climbing stairs an easy fitness activity that can be done either inside or outside. This exercise also has a cardiovascular effect and strengthens lower body muscles and muscles to help burn calories. As other benefits, stair climbing offers fat loss, muscle and bone mass development, and enhancing of cardiovascular fitness.

Stair climbing workouts may be plain, where you get to climb a certain number of stairs as fast as you can or as crazy as stair running, jumping, or running up some stairs and walking down for some rounds. To get in the desired calorie-burning zone, try 20-45 minutes of straight stair climbing or interval exercises.

6. Boxing and Kickboxing

Both Boxing and Kick boxing are rigorous aerobic exercises that also have other benefits of toning the muscles raising the cardiovascular endurance levels, strength, co-ordination and confidence level. These workouts work on muscles of the upper and lower abdomen including the perimeters and offer intense cardiovascular sessions. Boxing and kickboxing may be done in a gym with the real punching bags, or with a trainer, and at home, it is also possible to exercise using aerobic and anaerobic sequences.

Stereo-typical cardiovascular exercises for conditioning the boxer might involve jumping jacks, high knees, burpees, and combinations of punches for about 30 to 45 minutes. To add to this, incorporating both intra and inter set variables involving interval training can help in a way in boosting the calorie expenditure as well as the interest for the exercise.

7. Swimming

It is best to take swimming because this is a low impact cardio again, beneficial to burn calories, but also beneficial to those people with joint pains. The stiffness of the water leads to excellent caloric expenditure as well as increased muscle tone and better cardiovascular endurance. This is also true with swimming as the form of exercise where there are different styles of swimming including the most popular ones, that is freestyle, breaststroke and backstroke all of which can be altered to suit any level and objective of a user.

If you want to burn the most calories, try super-setting with transitions of short bursts of speed with some slow swimming. Swimming fast for 30 seconds, then moderate/ recovering for 30 seconds until 15- 20 minutes are up.

Conclusion

By including any of our most popular seven cardio programs into your exercise schedule, you can eat more calories with better cardiovascular endurance and general fitness. Consistency, determination and choosing the appropriate workout plan out of a vast number of options seems to be the secret. When done right with the right diet and work out plan anyone can achieve the body they desire and also a healthy lifestyle.

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