Top 10 Fat Burning Cardio Exercises
Strength training and heavy lifting workout at the gym can help boost your metabolism to lose weight. However, you also need cardio exercises if you are really serious about trimming down those excess fats around your waist, arms, and thighs. Fat burning exercises can be difficult for many people because you really have to sweat it out and give a lot of effort to finish the routine. There are no shortcuts when it comes to cardio exercises. Here are the 10 best fat burning cardio exercises that you can try at home. Remember, these exercises can only make a positive impact if you also practice a balanced diet and a healthier lifestyle.
Kettlebell Swing is a cardio exercise that works your glutes and quads. It can be very taxing for your body, which can make your heart pump faster and harder. In one study, participants who did the kettlebell swing burned more than 20 calories per minute on a 20-minute routine. It can be a difficult exercise, especially for beginners because the movement is not what most people are used to. This makes you work harder, thus making you burn more calories.
How to Do a Kettlebell Swing: Start by standing with your feet shoulder-width apart. The kettlebell should be about a foot in front of you on the floor. Bend down at the waist and hold the kettlebell handle with both hands. Palms should be facing your body and your torso is almost parallel to the floor. Pull shoulders down and get your core ready before starting. Lift the kettlebell and let it swing between your legs. Your knees should be slightly bent and keep your back and neck straight. Drive your hips forcefully forward to push the kettlebell to the air. Control the kettlebell using your arms but do not pull it up. The kettlebell should not go higher than your shoulders. Let the kettlebell swing down between your legs. Control the downward swing of the kettlebell with your core fully engaged. As the kettlebell lowers and moves back up again, prepare for the next rep. On your final rep, let the kettlebell swing back through your legs, and then put it back on the floor.
Running Up the Stairs
What is great about this exercise is that you can do it at home or outdoors, as long as you have stairs to run up and down. One study has shown that a 150-pound person can burn 1,000 calories by running the stairs for one hour. Even a 10-minute running the stairs routine can already burn 100 calories. Some health experts even agree that stair climbing can burn more calories than jogging or cycling. Here is the proper way to do this easy but very effective fat burning exercise. Run up and down the stairs for at least 20 minutes. You can also try doing 20 minutes of stair climbing three times per day. Count the number of times you can run up and down the stairs for one minute. Use a stopwatch to monitor the time. Try to beat your previous record. Do this for up to 20 minutes, several times per day. Do interval training. This means alternating between low and high-intensity exercise. For example, you can run up the stairs at a normal pace for 2 minutes. Then run up faster or sprint up and down for one minute. Then back to normal pace. You can also run up fast and walk down the stairs at a normal pace. The more intense and vigorous your exercise routine, the more you will burn calories.
Burpee is one of the best fat burning cardio exercises. A 180-pound person can burn about 1.4 calories per one burpee. If you can average at least 10 burpee reps for every 1 minute, it can burn 14 calories per minute. It can also rev up your metabolism, making you burn those fats faster.
In order to get the most out of every burpee rep, you should do it the proper way. Here is a step-by-step procedure on how to do a burpee: Stand with both your feet shoulder-width apart. Your arms are rested on the side and the weight is concentrated on your heels. Push hips back, bend your knees and go lower into a squat position. Place your hands on the floor, in front and just inside your feet. Shift your weight onto your hands. Jump your feet back into a plank position. Your body should form a straight line from head to feet. Jump feet back so that they land just outside of your hands. Reach arms over your head and instantly jump into the air. Land and go back to the squat position for the next rep.
According to one study, doing 100 to 120 jump rope skips per minute is equivalent to burning 13 calories per minute. This is just the moderate intensity type of exercise. You can burn a lot more fats and calories if you can intensify your jumping rope routine. Doing this fat burning exercise uses a lot more muscle group than running or jogging. It also helps improve your balance and coordination. Other jumping rope experts add extra hand and foot skills to make the exercise more challenging for them. Here are some tips when doing jumping rope exercise: Use the balls of your feet when jumping. Don’t jump too high. Use the correct rope length. Avoid swinging your arms and shoulders too much. Get into a rhythm to make it easier and more fun. Hands should be slightly above the waistline. Keep on practicing.
Tabata Jump Squats
It is one of the most intense cardio exercises that will work out your legs and enhance your conditioning. It is an all-out jump squat that can burn 13 calories per minute. It can also double your post-exercise metabolic rate for half an hour. Here is how to do the Tabata jump squat properly: Stand as if you are going to do a barbell squat. Squat as low as you can and stay in that position for one second. Use as much force as you can from your legs and jump straight up as high as you can. Land and quickly bring your feet to the starting position to get ready for the next jump. Do this for 20 seconds and take 10 seconds to rest. Repeat for four minutes. By the end of the exercise, you should have done at least 40 jump squats.
Battling ropes is both fat burning and muscle building. It will work out your shoulders, core, and biceps, but it will simultaneously burn those unwanted fats. One study has shown that battling ropes can deliver an average calorie burn of about 10 calories per minute. Just follow the steps below to do a proper battling rope exercise: Hold the ends of the rope at arm’s length in front of your hips. Your hands should be shoulder-width apart. Concentrate and brace your core, then begin alternately raising and lowering each arm with an explosive impact. Slam the ropes to the ground. Keep raising and lowering the arms explosively for up to 20 minutes.
Cycling is included in the low impact cardio exercises, which means that anyone can do it. Outdoor cycling is not only beneficial to your health and helps you burn fat, but is also a fun exercise. Many people also prefer indoor cycling. There are also indoor cycling classes that you can participate. According to recent studies, a 45-minute indoor cycling class can help you burn 400 to 600 calories.
Brisk walking is not your usual slow Sunday morning stroll. If you want to make walking a fat burning exercise, you have to do it at a moderate but faster pace of walking. Brisk walking will keep your heart rate up and help you burn 300 to 400 calories per hour. This means the longer, farther, and more frequent you do brisk walking, the more it becomes beneficial to your health. The calories you can burn will depend mostly on your weight and the distance of your walk. When doing brisk walking, you should start at an easy pace for about 10 minutes. After the 10 minutes warm-up walk, you should speed up and start brisk walking. It should feel as if you are late for an appointment and you need to walk fast.
Indoor rowing is considered as one of the more intense cardio exercises, but it can also be very rewarding. An hour of fat burning indoor rowing can help shed 500 to 600 calories. Rowing is a full body workout that targets your biceps, triceps, glutes, shoulders, quads, hamstrings, and core.
Just like rowing, swimming is one of the fat burning cardio exercises that provide a total body workout. It is also considered as a low impact exercise because you are in the water, which is a weightless environment. When swimming, use a variety of strokes to work out different muscle areas. You can also change the intensity of your strokes to keep your heart rate up and burn more calories. An hour in the pool with vigorous and intense swimming strokes can help you burn up to 600 calories.