The Top Five Fat Burning Cardio Workouts

For many people, good cardio workouts are usually synonymous with fat-burning exercises yet it involves so much more - such as total body conditioning. In addition, a cardio program can reduce stress and anxiety as well as provide a whole slew of other health benefits.

Anyone who has shortness of breathe just by walking up a flight of stairs, or someone who simply wants to feel and look better, can enjoy amazing results by adding cardio exercise to their weekly schedule. You don’t have to take aerobics or a spinning class either if those doesn’t appeal to you. Cardio can consist of easy and fun things to do such as walking, dancing, biking, inline skating, or any type of activity that improves heart and lung wellness.

Two Types to Choose From

In general, cardio fitness training includes two types of workouts: slow and steady cardio and high intensity cardio. Walking is the prime example of a slow and steady program that will be low intensity, long duration (45 to 90 minutes), and will burn fat not carbs. The second type, high intensity, is short duration (20+ minutes) and will burn off carbs first, then get to the fat burn phase. You can do one or the other, or a combination of both, but whichever you choose will be a matter of your personal preferences, your current health situation, and your lifestyle.

The Top 5 Cardio Workouts

The best cardio workouts are the ones you will do day in and day out consistently. There are numerous exercises to choose from but let’s look at five of the top favorites:

1. Walking. The number one way to start a weight loss program is with brisk walking. It is easier and more convenient to make walking a daily regular routine than almost any other exercise. You can buy a treadmill to walk indoors if you live in an area with inclement weather or you can go outside. Normally, a 150-pound person who power walks for an hour at a steady pace of 3 ½ to 4 miles per hour will burn about 320 calories. Just make sure your get your heart pumping by doing a power walk and not a casual stroll.
2. Running (5 ½ mph). This may not be an option for everyone but if you can jog, you can burn up to 700 calories in an hour. It remains the classic, all-time weight loss and cardio workout.
3. Cycling (12 mph). Riding a bike is a good alternative for people with bad knees who find it painful to run. It’s a great cardio workout whether you are out on the road on a bike or indoors on a stationary cycle. An hour of biking can burn up to 400 calories or more.
4. Cardio circuit machines. The best home gyms include some type of cardio exercise equipment. If you have a home gym room, consider buying a cardio machine for a handy daily workout. You can choose from popular machines such as the stair stepper, treadmill, recumbent bike, rower, or elliptical trainer. All of these machines have adjustable resistance that allows you to vary the intensity of the workout. An hour spent on a cardio circuit machine can burn up 500 to 600 calories.
5. Swimming. Being in the water is not only fun, a water-resistance workout is an excellent way to strengthen your muscles and improve flexibility in the tendons and ligaments. If you suffer from joint stress, which could result from some of the weight bearing exercises mentioned above, the gravity-free environment in the pool would be ideal for you. Best of all, you can burn from up to 600 calories in an hour.

Some other fat burning activities that are great weight loss workouts are: cross-country skiing, snowshoeing, tennis, aquacise classes, and heavy bag training.

Do a Variety of Exercises

Getting into a habit of doing cardio workouts for just 30 to 60 minutes daily can help with an array of health problems including osteoporosis, diabetes, and arthritis, and even stress relief. If getting fit the fastest way possible is your immediate goal, then add the one-two punch of good nutrition and strength training exercises along with a cardio program. Both slow and steady, as well as high intensity cardio, will help you to feel and look younger, and drop those unwanted pounds too.

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