Have you been trying to lose weight but it just isn’t working out? Do you believe in the fact that lifting weights and doing strength exercises will help you lose fat and tone up? You are not entirely correct.
Cardio exercises for weight loss
Cardiovascular exercises, or as we call it, cardio is one routine that you must incorporate in your workout schedule if you are looking at losing weight. It not only helps you burn the excess calories but it also has other benefits that you must be aware of:
a) Cardio exercises help in creating an oxygen deficit in your body. Once that happens, your body is compelled to use up energy stored in areas with fat deposits. This leads to fat loss.
b) Cardio helps you feel fresh, believe it or not. After a complete session of cardio, you end up feeling pumped and energized. This is very important as it also helps with getting good nights sleep.
c) Cardio exercises help in enhancing your metabolism and recovering ability. You might feel drained out post the session, but give it some time. You will feel all pumped up pretty quick!
d) Cardio really helps with certain medical conditions like blood pressure, diabetes, and cholesterol etc. However, do consult your physician before you get into it.
e) Cardio is for everyone. Thus, if you are new to it, you can start with brisk walking or jumping rope. If you are looking for something more advanced, you can get into High Intensity Interval Training, Regular Interval Training etc.
f) Not only is cardio flexible when it comes to the kind of workout you are looking at but also the time you want to allot to it. There is no ‘one particular time’ for cardio. You can do it whenever you feel like. A 35-45 minutes session, 6 days a week is an ideal scenario.
Now let us look at some Cardio Workouts that will help you lose weight and burn fat. This workout needs to be quick and fast paced. The rest period will be limited and the exercises will have to be done with maximum intensity.
Cardio Exercise #1
Burpees
Instructions:
Step 1: Get down in the squat position by placing your feet hip width apart, your knees bent and your back straight.
Step 2: Go further down and place your palms next to your feet such that your legs are between your arms.
Step 3: Keep your elbows straight and push your legs back to get in the high plank position.
Step 4: Bend your elbows and do a push-up.
Step 5: Pull your legs forward again and get in the squat position.
Step 6: Extend your hands over your head, push through your heels and jump as high as you can.
Step 4: Land on your toes and get in the squat position directly. Repeat.
Do this exercise for 2 minutes.
Cardio Exercise #2
Bear Crawls
Instructions:
Step 1: Get down on your fours such that your palms and toes are on the floor. Bend your elbows and knees a little. Your hips must be at a higher level than your shoulders.
Step 2: Start moving forward with the help of your hands and legs.
Go for as long as you can but do a minimum of 1 minute.
Cardio Exercise #3
Mountain Climbers
Instructions:
Step 1: Get in the high plank position with your arms extended under your shoulders and your toes firmly placed behind you. Your body must form a straight line from your head to your heels.
Step 2: Bend your left knee and bring it close to your chest.
Step 3: Push it back to get in the initial position and repeat for the other leg.
Step 4: Repeat this motion and make sure that it is quick paced.
Do this exercise for 2 minutes.
Cardio Exercise #4
Jump Rope
All you need for this is a jump rope and some open space. Start jumping rope for a minimum of 3 minutes at a stretch. You might feel it to be slightly difficult in the beginning, but do not stop. Keep going and you will feel the energy gushing through your body.
Cardio Exercise #5
Jump Squats
Instructions:
Step 1: Stand straight with your feet shoulder width apart. Keep your arms by your side and your legs straight.
Step 2: Bend your knees to get down in the squat position. Go down until your knees are parallel to the floor.
Step 3: Push through your legs and jump as high as you can.
Step 4: Land on your toes and repeat.
Do this exercise for a minute.
Cardio Exercise #6
Box Jump
Instructions:
Step 1: Stand about 1 foot away from a solid raised platform. Keep your arms by your side and bend your knees a little.
Step 2: Use both your legs to jump forward and up so as to get on the elevated platform. Use your arms to help you with it.
Step 3: Once you are on the platform, jump back down and repeat.
Do this exercise for 1 minute with 10 seconds break in the middle. Start with a 6-12 inches platform.
Related articles:
7 Easy Cardio Workouts For Beginners
5 Super Cardio Workouts For Weight Loss
