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Cardiovascular exercises are very popular amongst people looking to reduce fat and get in shape. This fact is not at all surprising as the cardio workouts are extremely effective in burning fat. Additionally, cardiovascular exercises improve blood circulation, flexibility and the overall endurance of the body.
Reducing fat and getting in shape takes time and one should have tremendous discipline and unrivalled commitment to achieve the desired results. Do not skip a beat and perform the cardio training program on a regular basis as persistence is the only way to accelerate weight loss. Furthermore, change your diet and include foods that are low in calories but still provide your body with all the essential nutrients.
Always remember to supplement cardio exercises with strength training as building muscle is also a great way to reduce fat. Moreover, strength training is very effective in addressing any muscle imbalances, which may cause complications in the future.
Prefer performing high-intensity cardio workouts over other cardiovascular exercises as these very effective in burning more calories in a short duration, and in this article, let us dive in deeper and look closer at the five cardio workouts that you could add to your training program to reduce fat and stay in shape.
#1 Mountain Climbers
The mountain climbers are very effective in building the entire abdomen region with a strong focus on the lower abdomen and the obliques. Additionally, performing this exercise at a rapid pace burns huge amounts of calories within a short span of time.
Instructions:
Step 1: Lie on the floor in a prone position and quickly transition yourself into a plank position such that the body is resting on the palms and the toes. Ensure that the arms are fully extended and perpendicular to the body throughout the duration of the exercise.
Step 2: Explosively bring your left knee towards the chest while contracting your abdomen.
Step 3: Hold for a second and return to the initial position. Perform the same motion using the other leg to complete one rep.
Perform the exercise for the recommended number of times.
Important tip: Do not sway your torso while performing this exercise.
Next up: Periodic Sprints
#2 Periodic Sprints
Instructions:
Step 1: Start the exercise routine by jogging for 5 minutes. Jogging not only flexes your muscles but also improves blood circulation to the target muscle group.
Step 2: Set an appropriate treadmill speed and sprint for thirty seconds.
Step 3: Reduce the speed and jog for a couple of minutes for recovery.
Step 4: Sprint again for thirty seconds at an increased pace before reducing the speed and jogging for recovery.
Perform the exercise for the recommended number of times.
Important tips: Watch your step while using the treadmill. This high-intensity training program is only effective if you gradually increase the treadmill speed over the duration of the exercise.
Next up: Jump Rope Exercises
#3 Jump Rope Exercises
Jump rope exercises not only burn fat but are also very effective in sculpting the shoulders, chest, arms and the legs.
Instructions:
Step 1: Select a jump rope of appropriate length and hold the handles with a secure grip. Ensure that the palms are facing outwards throughout the duration of the exercise.
Step 2: Jump a couple of inches off the floor and slip the jump rope underneath your feet. You could also do a bicycle hop instead of lifting both the legs off the floor.
Step 3: Continue the motion at a rapid pace for 2 minutes and take a rest for 30 seconds.
Repeat the exercise for the recommended number of repetitions.
Important tip: Keep the elbows close to the body while performing the jump rope exercises.
Next up: Jumping Jacks
#4 Jumping Jacks
Apart from reducing the fat, jumping jacks improve blood circulation, endurance and flexibility by working out the entire body.
Also, read 6 Full Body Workouts To Cut Body Fat & Build Muscles.
Instructions:
Step 1: Stand straight with feet positioned shoulder-width apart. Keep your arms on the side and parallel to the body.
Step 2: Jump and land such that the feet are planted slightly wider than the initial position. Move your hands overhead such that the palms come in contact with each other.
Step 3: Pause for a second and jump again to return to the starting position.
Perform the exercise for the recommended number of times.
Important tip: Perform the jumping jacks while holding a pair of dumbbells for added resistance and improved customisability.
Next up: Squat Jump
#5 Squat Jump
Performing high-intensity squat jumps not only burns the fat but also tones the muscles in the lower body, especially the hamstrings, quads and the glutes.
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart. Put your arms on the side or position them in front of the chest, parallel to the floor.
Step 2: Slowly lower your body into a squat position by bending your knees.
Step 3: Explosively jump upwards. You could also clap overhead as an advanced variation of this exercise.
Step 4: Softly land back into the squat position and ready yourself to perform another rep.
Perform the exercise for the recommended number of repetitions.
Important tip: Try to maintain a constant distance between the feet while performing the squat jump.
