Cardiovascular training exercises are great for burning fat and getting lean. Consider these five best cardio workouts to help you lose weight.
The Best Cardio Workouts for Weight Loss
If you're looking to lose weight, cardio workouts can be an effective tool to incorporate into your workout routine. Finding a cardiovascular training exercise you like can make your workouts enjoyable and help you stay committed to your new exercise regimen.
Not sure what type of cardio is the best for weight loss? Keep reading to learn more about the best cardio workouts for weight loss.
5 Cardio Workouts to Try to Effectively Burn Fat and Lose Weight
From running to swimming, try these five best cardio workouts for burning fat.
Running is one of the most efficient ways to burn calories to help support your weight loss efforts. Whether you run indoors on a treadmill or outdoors, running is an excellent way to help you shed excess body fat. If you're new to running, it's important to gradually increase your speed and duration as your body adjusts. Proper stretching before and after your run is also a key component to success.
The calories burned when running will depend on your speed and duration. On average, runners can burn 400 to 600 calories in a one-hour running session. When you consider that one pound of fat is equivalent to 3,500 calories, it's easy to see how a daily run can contribute to your weight loss goals.
For those with specific knee or back conditions or injuries, running may not always be an option. Cycling is a great low-impact alternative that is just as effective as burning fat. Exercisers can cycle on an indoor stationary bike or outdoors on a bike. In addition, many gyms and fitness centers have guided cycling classes that make cycling upbeat and fun!
According to Harvard Medical School, the average person can burn an impressive 400 to 600 calories in a 45-minute cycling class. Of course, the number of calories burned per cycling session will depend on the level of intensity.
Swimming is one of the best total-body workouts to help you burn fat and lose weight. While you might associate swimming with summertime fun, it's a great option for year-round cardiovascular training. Many gyms and fitness centers have indoor pools, perfect for swimming laps during any weather.
One reason swimming is a great weight loss exercise is caloric burn. On average, a person who weighs 125 pounds can burn 330 calories in just 30 minutes of freestyle swimming. In addition to helping you burn fat, swimming is effective at strengthening several muscle groups. Swimming engages multiple muscle groups, helping you strengthen and lean out at the same time. Even just 30 minutes of swimming a day can make a big dent in your weekly weight loss goals!
4. High-Intensity Interval Training (HIIT Workouts)
High-intensity interval training workouts offer a challenging workout with lots of flexibility. Rather than performing a cardiovascular exercise at a steady rate, HIIT workouts incorporate several interval rounds (generally a few minutes long) of high-intensity movements, followed by a shorter, lower-intensity period. Throughout the exercise, you'll go back and forth between periods of high intensity and low intensity.
High-intensity interval training can be applied to a variety of workouts. Many exercisers will use this when sprinting. However, it can also do it on an elliptical, bicycle, rowing machine, or Stairmaster. The goal of HIIT workouts is to push your body to at least 80% of your maximum heart rate during high-intensity intervals.
High-intensity interval training workouts are effective for weight loss because it helps target your stored body fat. In addition, it is often more sustainable for busy exercisers, as it condenses a long exercise session into a shorter period. When completing a HIIT workout, don't forget a proper cool down to help your heart rate return to normal after the workout.
Chronic stress is a major concern for many adults today, which can often stand in the way of weight loss. High levels of cortisol in the body can make it difficult to lose weight. Practicing yoga regularly is one way to help you manage stress and support your weight loss efforts. In turn, you'll help support healthier cortisol levels and target excess abdominal fat.
Not only is yoga effective in helping to reduce chronic levels of cortisol, but it's also helpful in supporting good sleep. Sleep is your body's chance to repair and recover. Supporting healthy and deep sleep is important to your weight loss success too.
Find Your Favorite Cardio Exercise for Weight Loss
Ready to start creating a cardio exercise program for weight loss? Try incorporating one or more of these five cardio workouts to help you effectively burn fat and lose weight. If you're new to cardio activities, remember to start slow and gradually build up your workout intensity as your body adjusts.
When starting any new workout routine, it's vital to listen to your body and adjust your workouts accordingly.