Cardio for weight loss is a journey that requires consistency and routine. Equally important is having the right cardio gear and doing the proper exercises. Not only will you avoid injury, but you’ll get the most out of your fitness sessions and lost the weight you want. We’ve put together some of the best exercises coupled with the right cardio gear that ensure effective and fast weight loss.
Not only is running extremely effective, but it is also budget-friendly. No big equipment, no gym fee, no trainer costs – just a pair of good running shoes and you’re good to go. If you’re not used to running or similar exercise, it’s always best to start slow in order to build stamina. Start on a smooth, even surface and steadily increase your pace over time. For the best workout routine, start with a sprint and after a few laps, switch to jogging.
As you gain stamina and strength, you can choose to run on a trail that is much more effective in burning calories. The natural terrain will add some challenge to your workout.
The gym itself has a variety of cardio equipment that helps you lose weight and gain physical endurance including:
- incline trainer
The most common gym equipment is the treadmill used for walking or running. While it doesn’t offer the same fresh air and environment that running does, it’s more stable. You can control your speed and increase it at a consistent pace. Since it’s more regulated, it’s easier to achieve goals and expect to know when to achieve them. For example, a 20-minute treadmill workout burns 290-360 calories depending upon your weight, so you can easily calculate how long it will take to lose a certain amount of weight. The best workout entails starting with a sprint and then slowing down the treadmill for a jog, just like running. Repeat this procedure till the duration of your workout.
If you feel like a treadmill is not enough of a challenge, a great alternative is the incline trainer. It offers more of a challenge in that it attempts to imitate hiking. You’ll be walking on an incline often as steep as 40 percent which allows for a big calorie burn. You will burn almost 5 calories more per minute depending on the incline.
Another great option for cardio for weight loss at the gym is the elliptical machine. It’s designed to mimic cycling, which is a great workout for the lower body and abdominal area. According to Harvard Medical School, a person weighing 60 pounds can burn 364 calories in a 30-minute elliptical machine workout. This machine is great for those individuals looking for a specific workout regime.
The skiErg is a fairly new machine, so it may not be available at your local gym. But if it is, you have a great way of exercising your arms and chest while getting a strong cardio workout. It can also aid in a lower body workout if you take on a partial squat position. The skiErg workout is mostly designed for people who want to get their heart rate up and is highly effective in delivering results.
Experts consider swimming one of the best exercises for your entire body. It’s one of the fastest ways to burn calories and unlike the gym, it doesn’t leave you sore with cramps. However, every stroke differs in exertion and cardio, for example, the breaststroke burns fewer calories than other strokes. For the best workout, learn all the different strokes and add them to your daily routine.
High Intensity Interval Training
As the name suggests, HIIT is a very popular workout technique for those who want to shed calories fast. However, it is only suitable for bodybuilders and those who are familiar with weights because many of its exercises involve weight lifting. The reason behind the intensity of this workout is because there is a very high level of variation in each rep. If the HIIT workout is not being offered at your local gym, check it out on YouTube if you’re looking to burn calories in a small amount of time.
Another great outdoor workout is cycling. The feel of crisp air and good weather is unmatched with indoor gyms. For people who love the outdoors, this is a great option but it involves a lot more stamina than running. With that being said, it is a great option for a lower body workout because it will significantly reduce your belly and thigh fat. Harvard states that biking at the average speed burns around 300 calories for an individual weighing 128 pounds.
Cardio for weight loss is extremely effective. You get your heart rate up and your body burns more calories. Whether you use one or more of our suggestions will get you the results you want.