Cardio is one of the best exercises for weight loss. Do it if you need to lose a few pounds. This exercise works by increasing the heart rate and burning calories in glucose and fat.
But not all types of cardio are good for weight loss and your health. Research says that moderate-intensity cardio isn’t as effective as high-intensity cardio, and it causes muscle loss and injures your joints.
So, what is high-intensity cardio to lose fat? The following types of cardio exercise for weight loss are reported by Style Craze:
Best Exercises for Weight Loss
Intermittent Sprint
Duration: 30 minutes
Calorie Burn: Up to 1200 calories (varies)
Equipment Required: None
How to Make Intermittent Sprints?
- Set your treadmill at a 3-degree incline and start by running at six mph.
- After 1 minute, increase the speed to 9 or 10 mph.
- Continue running for 3 minutes.
- Increase speed to 14-15 mph and continue sprinting for 30 seconds.
- Slow down to 10 mph and keep running for 3 minutes.
- After 3 minutes, sprint for 30 seconds.
High-Intensity Interval Training
Duration: 35 minutes
Calories Burned: Up to 500 calories (varies)
Equipment Required: None
How to Do High-Intensity Interval Training?
- You can do high-intensity exercises such as burpees, jumping jacks, squat thrusts, and sit-ups.
- Make sure you do this exercise in proper form.
- Do a set of 10 repetitions of each exercise and then rest for 10 seconds.
- Don’t prolong your rest period.
Jump rope
Duration: 10 minutes
Calories Burned: 200 calories
Equipment Required: Jumping rope
How to Do Rope Jumping?
- Grab a handle with each hand. Flip the rope over your head to your back.
- Start jumping at low speed and jump rope.
- After completing 25 jumps, increase your speed and jump rope 50 times.
- Rest 10 seconds.
- Start jumping rope again. If possible, jump and fold your feet to touch your heels to your hips.
Swim
Duration: 60 minutes
Calorie Burn: 500-700 calories
Equipment Required: Swimming pool
How to Swim Burns Calories?
- Wear a swimsuit, hat, and goggles.
- Get in the water and do a freestyle shot.
- Do about ten rounds to get all the muscles in and work out.
- Learn other strokes to help you swim faster and burn more calories.
Brisk
Duration: 30 minutes
Calorie Burn: 200 calories
Equipment Required: None
How do you do a quick walk?
- Wear comfortable clothing and walking shoes.
- Warm-up for 5 minutes.
- Start walking at five mph.
- After one minute, increase your walking speed to 7 mph.
- Continue walking for 5 minutes before you slow down to 4 mph.
- Walk for one minute at four mph, increase the speed to 7 mph, and walk for 5 minutes.
Tip: If you’re walking on a treadmill, try different incline angles to get an intense workout in 30 minutes.
Bicycle
Duration: 20 minutes
Calorie Burn: 200-300 calories
Equipment Required: Stationary bike or gear bike
How To Do Cycling To Burn Calories?
- Start by sitting on the bike. Be comfortable.
- Start pedaling at a moderate speed.
- After about a minute, you can increase your pedaling speed to feel a burn on your thigh in a minute or two.
- Do not stop pedaling for 3 minutes.
- Slow down for a minute and then do 3-5 minutes of high-speed cycling.
Tip: If you’re comfortable, put some resistance on your stationary bike for a more intense workout.
Stair Climber
Duration: 10 minutes
Calorie Burn: 200 calories
Equipment Required: None
How to Do Stair Climbing?
- Start by walking up the stairs.
- Start climbing every other step.
- Next, climb the ladder by lunging.
- Vary the forward lunge with the side lunge.
- End the set by running up and down the stairs once.
- Rest 10 seconds and continue for your second set.
