While the strength training is important to increase muscular resistance, strength and endurance, but if you want to burn fat and lose weight, you will also need to do cardio.
If you are not a real cardio follower, then the expectations of getting in hardcore cardio workout every week can be intimidating. And the chances are that, you can end up losing your interest in cardio workouts rather than losing your kilos. If such is the case with you, think about the reason that why you started doing cardio at first.
Nowadays, obesity has turned out to be a global epidemic in major countries. And it is all because of unhealthy lifestyle, over-reliance on packed foods and lack of physical activity. It is high time to take good care of our health and perform exercises such as cardio and yoga for the fitness and weight loss. Let’s look out at some of the best cardiovascular exercises to help you lose weight and get in shape.
1) Running (Medium Pace):
Running at medium and steady pace is a great way to burn calories and fat. In order to see results, you need to put a lot of time and efforts in it. A 160-lb person can burn around 900 calories in an hour while running. It’s good to do it every couple of weeks to keep for aerobic capacity up. You can try out different routes in your neighborhood, or instead, use treadmill for indoor running.
2) Jumping Rope:
It’s one of the cheapest and best workouts which can be done at home or outside. Jumping rope can burn out around 200 calories in 20 minutes. Not only just calories, it also helps building your bone density, strengthens your legs, improves blood flow through veins and arteries, and keeps your heart healthy. You just need a good pair of shoes and a jumping rope to get started. For the variation, you can try jumping with the closed feet, alternate feet and high knees.
Cycling is a great way to strengthen your leg muscles, increase your heart health and burn some serious calories. Outdoor cycling in the morning or evening time is refreshing and completes your need for fresh air and vitamin-D. For indoor cycling, you can use recumbent exercise bike. They are highly comfortable, and can be used to maximize your calorie burn in minimum time by doing intervals. Do high intensity intervals for a couple of minutes and then slow down for a minute, and continue the process till you want.
4) Squat Jumps:
Squat jumps are the basic plyometric exercise for fat burning that helps to increase body strength. It helps in toning the leg muscles like calves, hamstrings, quadriceps, and promotes lean muscle mass development. It also helps you to get rid of the tummy fat and shaping back muscles. You only need a good pair of shoes to get this workout begin. Keep your feet shoulder wide. Jump as high as you can from the squat position by raising your hands up. Return to the squat position and repeat the process.
5) Cross Crawl:
It is a simple cross-lateral exercise that helps you to tone your abdomen as well as back muscles. It helps to control breathing, increases stamina and improves body balance and coordination. Start with the standing position and raising both the hands up. Bring up your left leg by bending the knee and bring your right elbow down so that it touches the knee, then get back to the starting position. Repeat with the other limbs and continue with the process.
5 Most Important Cardio Workouts
You should include these exercises in your workout schedule to help your body burn more calories speedily by boosting your metabolism. It is advised to use Yoga towels during your workout sessions for additional grip and slipping resistance. With a couple of guidance and efforts, you can easily be able to reap the advantages of cardiovascular workouts and exercises.