7 Best Cardio Workouts to Lose Weight Fast
When we talk about losing weight and exercise to burn fat, cardio is the first thing that everyone thinks of. Doing cardio on a regular basis not only helps us lose weight and keep obesity and its related problems at bay, but it also facilitates a healthy lifestyle, increases our lung capacity and substantially improves our cardiovascular system.
But we talk about cardio and everybody thinks about running , when there are thousands of different activities that fulfill the same function and that can even be much more beneficial than going for a run. That is why we bring you the following 7 best cardio workouts to lose weight fast, so that you have to choose the one you like the most and adapt to your needs.
How to do cardio to lose weight
There are a number of aspects that you should keep in mind when doing cardio to lose weight. Often it is not so important the time that you dedicate to the exercise but the quality of this, with the tips that we will give you then you will be able to maximize all your work, obtaining much better results in less time.
Work with intensity peaks
One of the ways to do cardio to lose weight is to include high intensity peaks in your exercise. What does this mean? Well, if, for example, you start running, you should not do the whole race with the same rhythm. If you play with intensity peaks and breaks, you will be able to activate the metabolism much more, making it continue to burn fat even after you have left the exercise.
It is not about reaching the maximum, but increasing the load up to 70% or 80% of your maximum capacity, accelerating the pace or training in an inclined area. This is what we call HIIT training , a very effective method that in recent times is gaining many followers.
Here is a list of cardio exercises at home or in the cardio gym that
1. Running / Treadmill:
Running outdoors or with a treadmill are very popular cardiovascular activities.
Usage tips:
Be careful to lean forward slightly when running and not standing straight, you may develop back pain fairly quickly.
In addition, this cardio training exercise really requires investing in good running shoes.
Benefits of jogging:
• Running outside does not require any particular equipment , except for good and adapted sneakers
• The running will make you spend about 800 calories / hour (this will depend on your pace of course). This good expense is due in particular to the fact that you have slenderness when you run that you do not find out about the other cardio exercises at home mentioned.
• Such a cardio exercise at home will strengthen your cartilage, strengthen your ligaments and prevent osteoporosis by strengthening your bones.
• Obviously in terms of your health, a cardio-running training will reduce blood pressure; improve your heart system, your vision (reducing the risk of cataracts).
• On a treadmill, this cardio exercise at home offers you different types of interesting programs and the BIG Advantage is that you can really manage your heart rate if you have to prepare for a performance.
• Doing this cardio exercise on treadmills will be less traumatic for your tendons and joints.
Disadvantages:
• Practical side if you use a carpet. Although some mats can now fold.
• You MUST ABSOLUTELY have good running sneakers to practice this cardio workout.
• Unlike the elliptical trainer, it does not overwork the upper part (apart from solicitation of the abs).
2. The elliptical bike:
The elliptical trainer is one of the most effective cardio equipment for exercising. You can find it in gyms or cardio sports clubs, or get one at home.
This cardio-training device allows you to work the lower and upper limbs of your body. The pedals allow you to work your lower limbs and mobile wrists, will allow you to work your upper limbs.
• Usage tips:
When riding an elliptical trainer, step on the lowest pedal and make sure both feet are positioned on both pedals. To avoid possible accidents such as falling, keep your foot on the pedals and have a straight and fixed posture.
Know that you can change the speed of execution and resistance of the device.
Advantages of the elliptical bike:
The elliptical trainer has several advantages especially if you want to lose weight.
• First of all, it is a very nice fitness equipment and easy to handle.
• The elliptical trainer will make you spend about 700-800 Calories / hour. Of course this will depend on your intensity of effort and weight.
• It can be used by beginners, but also by people already experienced (because the difficulties are adjustable: possibility of adjustment of the brake).
• It is not dangerous for joints and shocks are very rare. It is also a very good practice if you have osteoarthritis.
• It allows to work 80% of the muscles of our body such as the thighs, gluts, calves, heart, arms, shoulders, abdominals and back. Of course, on some muscles like the pecs, the solicitation is weak.
• By having almost all the muscles in your body work, the elliptical trainer helps you to burn calories and also minimizes cardiovascular disease.
• Thanks to its on-board computer, this cardio exercise at home can only be fun and motivating.
Disadvantages:
• Its price is a bit high if you are looking for quality.
• Exercise can become monotonous, but it can be solved by punctuating your exercises with music.
• Finally, the elliptical bike needs space if you want a bike at home.
• If you abuse exercise, it can cause lower back pain.
So if you need to tone your whole body with cardio from home, it’s a good alternative!
3. The Rower:
The rower is another effective cardio device to lose weight and burn fat. Like the elliptical trainer, the rower also works 80% of the muscle groups in your body.
With the rower, you have a pretty complete training.
• Usage tips:
If you are using the rower for the first time, ask your coach or coach for a demonstration.
Stand with your back straight and avoid leaning too far forward when you bring your wrists back after the draw.
To begin, push on the legs and then pull with your arms until your shoulder blades are tight.
The advantages of the rower:
• The rower is an ideal tool to lose weight and get in shape by burning calories. This cardio exercise allows expenditure between 500 and 700 Calories / hour according to your rhythm.
• It activates almost every muscle in your body such as the shoulders, arms, back, chest, abdominals, thighs, calves, front and back of the legs and finally your heart.
• He requires a lot of muscle group. Almost as much as the elliptical bike.
• Like the elliptical trainer, the rower reduces the risk of cardiovascular disease.
• No worries for your joints with the rower.
4. The Stepper:
The stepper allows you to work especially the lower limbs of your body such as glutes and quads.
• Usage tips:
As for other devices, having a straight posture is always a requirement in the use of the device. Also make sure your feet are flat on the pedals.
It is smarter to begin the exercise gradually and to go slowly to avoid the risk of
Advantages of the stepper:
• The stepper inclines especially in the work of the lower limbs and it helps to tone and strengthen your glutes. The stepper makes the following muscles work: the glutes, the ischion-jambs, the quadriceps, the calves and the heart.
• Since the stepper has a smaller size (the mini stepper), it does not require much space for its use. Very convenient!
• Despite the small stepper movement, which is other than climbing stairs, it will still make you spend more or less 500 calories per hour of practice.
• Very interesting to practice a cardio exercise at home in front of your TV for example.
Disadvantages of the stepper:
• Hard enough to keep up the pace when first used.
• Do not develop your stamina tremendously.
5. The stationary bike
The stationary bike is also a home-made cardio exercise that will allow you to lose fat tissue lose weight. Unlike the elliptical, the static bike is in a sitting position; there is also a semi-recumbent model with a backrest.
• Usage tips:
Before using this cardio equipment, consult a doctor especially if you have had knee problems. This advice is also meant for those who have not practiced cardio for a long time. The knee is the most affected joint when cycling.
Before starting your cardio exercise with a bike, take 3 to 5 minutes to warm up. During these few minutes, pedal slowly then increase more and more your speed. Similarly, at the end of your cardio session, repeat for 3 to 5 minutes and pedal slowly; this is to avoid possible muscle soreness after your workout.
Benefits of the stationary bike:
• The use of the static bike requires no learning; it is made for all categories of people who want to stay in shape.
• This type of bike contains different resistance and level programs allowing you to increase your endurance work and / or your muscle work, well complete.
• Cycling allows a calorie expenditure of about 400 to 500 calories.
• Among other cardiovascular equipment, the exercise bike is the cheapest on the market.
• The device by adoption of households. Indeed, there are small bike that adapts perfectly to the apartments and ideal for your cardio and fat in front of your TV.
Disadvantages of the device:
• By staying in a seated position for a long time, static cycling can cause lower back pain. If you have this problem, opt for the semi-recumbent model.
• Cycling can cause tendinitis problems in the knees. A bad position of your feet, inappropriate shoes, a saddle too high and here you are with an injury after a few weeks. Plan!
• Notice: Personally I do not like cycling, but it’s really personal. It is more preferable for you to choose a movement that solicits your entire body and its caloric expenditure is average.
• However, do not deny that cycling is a very good cardiovascular exercise that will help you develop your stamina.
• By staying in a seated position for a long time, static cycling can cause lower back pain. If you have this problem, opt for the semi-recumbent model.
• Cycling can cause tendinitis problems in the knees. A bad position of your feet, inappropriate shoes, a saddle too high and here you are with an injury after a few weeks. Plan!
• Notice: Personally I do not like cycling, but it’s really personal. It is more preferable for you to choose a movement that solicits your entire body and its caloric expenditure is average.
• However, do not deny that cycling is a very good cardiovascular exercise that will help you develop your stamina.
6. Swing:
This cardiovascular exercise is another of the most common. And it is perfect for working the muscles of the gluteus and quadriceps. It also increases your pulsations to the maximum.
It consists in taking a weight with one or two hands at the height of our shoulders and in passing it under the legs (which should be slightly separated). The movements must be constant and keeping the back as straight as possible at all times.
It is a complicated movement to perform at the beginning, since it is not a habitual movement to which our body is accustomed, but it is certainly one of the most effective.
7. Sprint
Once our muscles are warmed you can propose to do a sprint of 15 seconds with 45 seconds of rest. An exercise that you can perform between five or ten rounds, a minute per interval.
This is one of the most effective exercises to burn body fat. And is that several studies have confirmed that the intervals in the race are much more effective to get burn fat at a steady rate and faster.
As you become more expert in this exercise you can increase your sprint at intervals of 30 seconds of smooth trot, with 20 seconds of running, 10 seconds of sprint … And of course then do not forget your rest!
How to do your cardio training program?
If you do not know what to do and which cardio exercise at home or cardio program in the room to choose, it’s very simple!
• As a first step, think about which of these 7 cardio exercises you prefer.
• If you are a beginner, practice endurance sessions at the start. That is to say, you maintain a light rhythm for 10 minutes to 30 minutes!
Everyone can do it. My mother started running, she was doing 10 minutes of very light jogging
• If you already have a good physical condition or if you increase your stamina, more you can get closer to a HIIT activity on the various cardiovascular exercises proposed in the article.