Losing weight is far easier said than done, and there isn’t a magic pill to take off unwanted kilograms. Rather, you need to burn more calories than you take in. This involves a healthy diet, as well as a combination of cardiovascular and strength training.
However, when it comes down to which kind of cardio is best for burning fat, you need to choose which lean body type you’re aiming for. If you train as a distance runner does, you’ll achieve a distance runner’s body: little muscle, very lean from lots of kilometres logged at relatively slower paces. If you train as a sprinter does – short, high-intensity workouts – you’ll get a sprinter’s body with muscle growth as well as fat loss.
Here’s something that we can all agree on intensity is key. As intensity increases, more calories are burned. That’s why high-intensity interval workouts are a fantastic choice for getting shredded while maintaining (or even gaining) muscle.
HIIT (High-Intensity Interval Training)
As the cream of the cardio crop, HIIT (high-intensity interval training) comes up time and time again for assisting people to lose weight in less time. Characterised by brief periods of intense work followed immediately by rest periods, HIIT works your cardiovascular system hard and fast. If you’re wanting to burn fat, it’s one of your absolute best choices as it’s over double-quick and makes you work incredibly hard at the same time.
It’s not necessary for you to exercise at a high intensity in order to lose weight. If you’re a beginner or have physical restrictions, low-intensity cardio can also assist you to burn calories and drop kilograms. These workouts include:
- Power walking,
- Swimming, as well as
Start slowly and then gradually up the intensity as you adapt to your new routine. Aim for around 60 minutes of low-intensity cardio five days per week. As you become physically fitter, carry hand weights while jogging, walking or – alternatively – doing aerobics.
These machines were originally designed to minimise the impact on the knees and hips, however, still allow a phenomenal workout. As the impact is quite low, the calorie-burning effect isn’t as great as other cardio machines, such as treadmills and stair masters. However, the elliptical machine can be an exceptional way to burn calories without wearing out your joints. While the average 82-kg man may only burn close to 500-600 calories per hour if he’s going at an above moderate pace, you are able get even more out of it by switching up the intensity, speed as well as resistance.
Skipping not only improves coordination as well as cognitive function, however the intensity of this workout boosts your heart rate, helping you burn about 1,300 calories per hour:
- Warm up with between eight and 10 jumps.
- Then jump continuously for 1 ½ minutes.
- Rest for between 15 and 30 seconds and repeat.
- Complete three sets.
You can switch up your routine as well. Jump one set on a single leg and then one set with both legs as well as one set while running in place.
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