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Cardio exercises should be in your routine when it comes to dropping some pounds and helping your heart. They’re great for burning calories, getting your heart rate up, and improving your life in general. So, what are the best cardio exercises for weight loss and heart health? Well, there are so many options like swimming and brisk walking, but where do you start? Don’t worry, this article will show you some of the most effective cardio exercises for weight loss and improving heart health.
Are you ready for this?
Best Cardio Exercises for Weight Loss
Cycling
Cycling can burn 250 to 600 calories in an hour; some people may even burn more. It’s a great and fun way to get your heart rate up, burn calories, and strengthen your leg muscles. Additionally, cycling is a fun way to explore your city or neighborhood while feeling the breeze on your face. And it doesn’t matter whether you cycle indoors or outdoors, the work can still be done; they both just offer different feels and vibes, so don’t worry about where to cycle. So, if you happen to have a bicycle, you have a great tool in your hands; use it. Also, you can register for a gym membership or buy your cycling machine. Just go for whichever one works best for you; what matters is that you are consistent with your training.
Jump rope or skipping
Who knew the games we played as kids were one of the best cardio exercises for weight loss and heart health? Jump rope burns about 400 to 1000 calories per hour. It is an effective way to get your heart pumping, improve coordination and stability, burn stubborn belly fat, strengthen your core, and build muscle. According to ropee.fi, 10 minutes of intense jump rope can burn 200 calories, and even light jump rope can burn 100 calories, which is great.
And the best part is, You Can Do It Almost Anywhere.
Additionally, it’s a great option for people with a busy schedule or those with small spaces at home. Jumping rope has a special place in the world of fitness and health. It is particularly great for women because it promotes bone mass and mitigates age-related bone density loss. So, ladies, if you aren’t skipping rope, you’ve got to start. However, everyone must practice safe ways to jump rope, like wearing supportive shoes, getting the right rope length, and starting with small intervals. If you’ve never done it before, you should start small; it is not a good idea to begin with 1 thousand in one session or even a day. 100 jump ropes is a good number to start from, and be assured that you will be jumping 1000 ropes soon.
Running
An hour of running can burn 590 to 1000 calories, depending on your weight and how fast you run. Running gets your heart pumping, burns a lot of calories, helps upgrade your endurance capacity, and feels the wind in your face and in your hair.
Plus, it wouldn’t hurt to imagine you’re in a slo-‘o looking extra hot as you run ;
Swimming
Swimming is an awesome cardio workout because it engages multiple muscle groups in your body, increases your lung capacity, and is easy on the joints. Even exercise beginners can sneak in with swimming, especially if you know how to swim well. It’s a fun way to work out, burn fat, while looking stylish and dope. One of the best things about swimming is that it doesn’t feel like you’re about to “work out”; rather, it just feels like a fun activity that gets you looking good. It’s also a refreshing way to stay active and just have fun.
Brisk walking
Brisk walking is also a nice way to shed some weight, without overthinking or even feeling intimidated. All you have to do is walk at a faster pace, that is, in a way that makes your heart beat faster, which makes you want to catch your breath. But not in a way that running would. You can burn from 210 to 500 calories of brisk walking per hour, depending on your weight and fitness level. A more physically fit person wouldn’t burn as many calories as someone who isn’t; the more energy you need to perform an exercise, the more calories you burn.
Brisk walking is not always talked about; a lot of people even think it’s not effective for weight loss and will tell you to run or lift weights instead. However, brisk walking is not a waste of time; it can increase your stamina and build your fitness level, and help you lose weight. Just remember to wear good walking shoes, whether you are brisk walking inside the house or outside, good shoes are a necessity.
Extra tip: If you want to get the best out of your sessions, go at a pace where you’d be able to talk but not sing. This way, you can keep the pace at a steady level and reach your goals soon.
Jumping jacks
If you are looking for a quick and effective way to lose weight, jumping jacks are a good way to start. It is a simple exercise and a fantastic way to burn calories without any equipment. They are a part of high-intensity exercise, which means they elevate your heart rate fast. And when your heart rate is up, you can burn calories in a shorter amount of time.
Jumping jacks are great because you can do them at your own pace and space. As a beginner, they are a good exercise to add to your routine, or even if it’s the only thing you do for the first month of exercising. They are one of the best cardio exercises for weight loss and heart health, and you just don’t need anything special to perform them. And, as you get stronger, you can go for higher reps. You just need to aim for a few sets throughout your day. However, remember to focus on your form while you do them, and land softly to protect your joints.
HIIT
High Intensity Interval Training (HIIT) is what you need if you want to maximize your weight loss efforts in minimal time. It is a very taxing exercise; in fact, the name speaks for itself. This workout style involves short bursts of intense energy, followed by brief rest periods. According to PureGym, you can expect to burn between 200 and 500 calories in a quarter of an hour, and will continue to burn more throughout the day.
Although it can be very challenging for beginners, that doesn’t mean it shouldn’t be included in your routine, if you want to. HIIT can be adjusted to suit different fitness levels and can be done with or without equipment, so don’t worry. It’s an intense exercise, but not impossible to succeed in. You can add exercises like jumping jacks, sprints, mountain climbers, and burpees.
Mountain climbers
This one is something special; it is an effective exercise that works your entire body and helps shed those extra pounds. They’re awesome because they burn a lot of calories and strengthen several muscle groups at the same time. It’s a full-body exercise that mimics the act of climbing a mountain. They burn a lot of calories, which can help you in your weight loss journey. A user from reddit.com. reported burning 500 calories in 30 minutes of performing aggressive mountain climbers.
Mountain climbing is a versatile exercise that can be made to fit your fitness level, and as you get stronger, you can increase the speed and duration. But, make sure you keep your core engaged and your back straight when you do this exercise.
Stair climbing
Stair climbing can help you lose weight as it is a good way to burn calories. It engages your glutes, quads, hamstrings, and calves. All you gotta do is find stairs anywhere, from your home to your office to local parks.
Burpees
Burpees can burn around 600-700 calories per hour for a person of average weight. It helps boost your metabolism, heart, and lungs, and works multiple muscle groups. This is a full-body exercise that combines a squat, push-up, and jump into one move. Plus, it’s one hell of an exercise, and adding burpees into your exercise routine can help you reach your goals faster.
Jogging
You don’t want to run? Jog then
Jogging is an accessible and effective way to lose weight and improve your fitness levels all around. It is a simple exercise that offers many health benefits, like better mood, burning calories, helping the heart and lungs, and slimming down the body. Also, a great alternative to running and is a low-impact exercise that works for your leg muscles, core, and lungs. What’s more, you can jog almost anywhere, which makes it a convo option for staying active.
Best Exercises for Heart Health (your heart will thank you)
Your heart is the most important muscle in the body. It’s what keeps you alive and well, so you have to ensure you’re exercising it regularly. The American Heart Association recommends that you fit in at least 150 minutes (2.5 hours) of heart-pumping physical activity per week. And you most definitely can fit in these cardio exercises every week to keep your heart healthy. Some of these best cardio exercises for your heart include:
- Walking / Brisk walking
- Swimming
- Cycling
- Dancing
- Running /jogging
- High knees
- Jumping jacks
- Rowing
- Skipping rope
Walking/Brisk walking: One of the best exercises, they are super doable and works your heart muscles. Walking at a moderate pace offers health benefits for your heart and can help you lose some weight. Brisk walking, on the other hand, is walking at a pace where you can talk, but are a little breathless as well. The higher you elevate your heart rate, the healthier it becomes. Therefore, start with at least 20 or 30 minutes most days of the week, and if you can do more than 30 minutes every day, that’s equally effective. Brisk walking/ walking is easy on the joints, too, which makes them even better.
Swimming: It is great for a full-body workout, low-impact, and most of all FUN. It’s gentle on the joints, and a really cool way to build endurance. Swimming is really good for your heart and lungs, and it’s a life skill that everyone should have!
Cycling: Whether it is a bike or a stationary one, cycling is an enjoyable way to improve your heart health. You can control how intense it goes, which makes it a suitable exercise for people with different fitness levels.
Dancing: Great for losing weight and getting your heart rate up. All you have to do is post some music and move your body. Dancing is a way of entertaining yourself while getting your heart rate up. The best part? It doesn’t feel like exercise, plus it’s great for coordination. So, pick a dance style of your choice, put your energy and dance. Also, set up your YouTube playlist, Spotify, or whatever you use, and dance your heart out.
Running/Jogging: A classic way to challenge your heart, build its strength, just like your other muscles. Running/jogging is a great workout plan that’s going to give you a strong heart. You can mix both exercises by picking days where you run and jog; you’ll reap all the benefits.
High-knees: This exercise is done by jogging in place and bringing your knees up towards your chest. High-knees bring good benefits for the body, such as stronger legs, heart, core, better balance, and coordination.
Jumping jacks: You can do it anywhere, and it does great things for your heart. They also help tone your body, keep you strong and healthy.
Rowing: Using a rowing machine gives your body an amazing full-body workout, and it’s low-impact. It’s an excellent way to build your strength and endurance capacity.
Skipping rope: The ultimate game changer because it burns a lot of calories, is versatile, and an effective exercise. It gets your heart rate up, improves blood circulation, balance, flexibility, and gives you stronger legs and arms. In addition to these benefits, skipping rope is also convenient and doesn’t cost a lot of money, and can be done in most places.
These exercises are great for building a strong and healthy heart, but many other exercises can give you the same health benefits. Fitness and health can look different for everyone, and every exercise is great for the heart and body. It all depends on what you want, and you can keep doing it for as long as you live. Whether it’s 1 hour walking a day, 500 jump ropes, or moving your body, it is the first and most important step towards building a healthy heart. Remember to speak with your doctor before starting any form of exercise routine, especially intense cardio exercises. It’s important to let your doctor know, so you can safely start things. Your heart has been working and loving till today, it’s time you took care of it by doing these cardio exercises and incorporating them into your daily life.
