1. Intermittent Sprints
Duration: 30 minsCalories Burned: Up to 1200 calories (varies)Equipment Required: None
How To Do Intermittent Sprints
2. High-Intensity Interval Training
Duration: 35 minsCalories Burned: Up to 500 calories (varies)Equipment Required: None
How To Do High-intensity Interval Training
3. Rowing
Duration: 30 minsCalories Burned: 200-300 caloriesEquipment Required: Rowing machine
How To Do Rowing
Tip: Make sure you use the right amount of weight and the correct technique to do this exercise.
4. Rope Jumping
Duration: 10 minsCalories Burned: 200 caloriesEquipment Required: Jumping rope
How To Do Rope Jumping
5. Swimming
Duration: 60 minsCalories Burned: 500-700 caloriesEquipment Required: Swimming pool
How To Swim To Burn Calories
6. Brisk Walking
Duration: 30 minsCalories Burned: 200 caloriesEquipment Required: None
How To Do Brisk Walking
Tip: If you are walking on a treadmill, try different incline angles so that you get an intense workout in 30 minutes.
7. Cycling
Duration: 20 minsCalories Burned: 200-300 caloriesEquipment Required: Stationary bike or gear bike
How To Do Cycling To Burn Calories
Tip: If you are comfortable, put some resistance in your stationary bike so that the workout is more intense.
8. Kettlebells
Duration: 30 minsCalories Burned: 400-600 caloriesEquipment Required: Kettlebell
How To Do Kettlebell Exercises
9. Stair Climber
Duration: 10 minsCalories Burned: 200 caloriesEquipment Required: None
How To Do Stair Climbing
10. Elliptical
Duration: 30 minsCalories Burned: 500-600 caloriesEquipment Required: A flight of stairs or bleachers
How To Do Elliptical Exercises
So, there you have it – 10 best high-intensity cardio workouts that will help you shed some fat. Before you move on, take a look at the guidelines for training in cardio exercise.
Cardio Guidelines
Get your body accustomed to the high-intensity exercise. If your body is not used to doing high-intensity cardio, you may end up injuring yourself. Follow the correct technique. Take your time to learn the correct posture instead of just doing 100 reps. Because 10 reps will give you better results and prevent injuries. Breathe in and out. Just because you are running or rope jumping at high speed, it doesn’t mean you have to buy a high-speed ticket to heaven! Breathing in and out will also maximize your efforts to lose weight. Drink a pre-workout drink. No, not energy drinks that you get in the supermarkets. Just a glass of ice water with your favorite citrus fruit squeezed in will be plenty to prepare you for your workout. Drink water throughout the day, before and after your workouts. Engage your muscles. Without engaging or contracting your muscles, you will not be able to target a specific area. For example, while doing rowing, you should engage your legs primarily, but you can also contract your shoulder blades to activate and work your lat muscles. Do not overdo cardio. Overdoing any exercise, especially cardio, is not good for your muscles and joints. Mix your workout routine with strength training and stretching exercises so that your body gets a whole range of motion. Wear good shoes. Shoes are very important when it comes to doing any cardio exercise as they protect the soles of your feet and your knees. Stay hydrated. Sip a little water every 20 minutes to keep yourself hydrated and keep your stamina up. After you are done with your workout, make sure you continue to rehydrate and refuel.
So much effort and just weight loss? Nope, you’ve got more benefits than just weight loss. Take a look at the list below.
Benefits Of Cardio
It improves stamina and muscle power. Improves heart and lung capacity. It helps strengthen the bones. Boosts confidence. Improves productivity. Increases energy levels. Prevents depression and anxiety. Protects from heart disease. It helps sleep better.
Should I do cardio everyday? You can do cardio everyday. However, if you practice high intensity cardio, you may benefit from a rest day inbetween to prevent fatigue and reduce risk of injury. Is cardio 5 days a week good? Yes, engaging in cardio for 5 days a week is optimum for getting the benefits of exercise as well as rest days for recovery. Is 20 minutes of cardio enough? Yes, 20 minutes of cardio is enough to get the health benefits of regular exercise. 20 minutes of high intensity cardio can also help in weight loss.
