Cardio exercise includes all exercise routines that raise your heart rate and make you sweat.
They say, “Sweat is fat crying” so cardio exercises are considered the best for weight loss and the overall health. The main goal is to use all the large muscle groups. However, not all cardio exercises are created equal. Factors such an intensity and length of workout needs to be considered while keeping your current health in mind.
Following is a list of best cardio exercises for weight loss and cardiovascular health.
Cardio and running are actually synonymous because people instantly think of running when someone mentions cardio. Running is one of the most popular and one of the best forms of cardio because it pushes the entire body especially the lower half and increases your heart rate. The increasing numbers of marathon participants confirm that running is becoming more and more popular all over the world.
2. Jump rope
Rope skipping is another inexpensive and easy-to-do cardio because you can do it anywhere at any time with a jumping rope. Jump rope is a little underrated but it is a very good option. Other than the cardio, it offers the benefits like improved coordination, bone density, and agility (making it a favourite of professional boxers).
If you want significant results in short time, circuit or High Intensity Interval Training (HIIT) is the best cardio for you. However, it is a high intensity workout and should be done under the watch of a professional trainer. Certified trainers can devise a mix of jump squats, lunges, planks, jumping jacks, etc with very short intervals.
Swimming is the favorite fat burner for many people for all the right reasons. Not only is it relaxing and refreshing in the hot and humid weather like Qatar, but it is an all-in-one workout package. It is a perfect replacement for those who want to avoid high impact sport or exercises. You will see maximum results if you do brisk strokes than the leisurely mode of swimming. For example, the butterfly stroke burns the most calories.
Squash is a rigorous sport with vigorous hand/arm strokes and quick reflexes required. It strengthens the arms as well as the legs as hitting the ball requires you to make lunges and lateral movements.
The rowing machine is usually overlooked amongst more fancy fitness equipment in a gym. However, people are oblivious to the fact that it can be as effective as treadmill or elliptical. The rowing machine shapes your arms and makes your back strong.
Zumba is one amazing workout where you sweat loads but do not feel as if you are working out so rigorously. It’s a fun filled routine which can be pretty effective if done the right way with zest, zeal and complete moves.
The stairs or stair-master machine at the gym can give your glutes, butt and thighs a run for their money. It is a very effective calorie burner due to its high intensity moves. You need to be careful if you are not physically fit because there’s a chance of injury. Take it slow in the beginning until your body gets conditioned to this form of exercise.
Kickboxing has countless advantages, many which go beyond the realms of cardio or weight loss. Kickboxing teaches you agility, balance and hand-eye coordination. It is also great for building confidence, self-esteem and most importantly self-defence that can come in handy in many situations.
Cycling is a good cardiovascular workout that is also easy on the knees. It is great for burning calories and toning up the legs if you want to lose fat from thighs. You can do it in the gym or on the road. However, doing it in the gym is more convenient.
There are many different cardio exercises with different benefits or drawbacks. The best cardio exercise for you will depend on your goals, as well as your fitness level and convenience. To get maximum results in the shortest time, it’s always better to consult and discuss your goals with a certified coach before starting a cardio routine.