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Top 9 best cardio exercises for fat burning

Top 9 best cardio exercises for fat burning
Top 9 best cardio exercises for fat burning

These 9 simple exercises can be done every day at home to get back in shape and have fun doing it!

1. walking

“The journey of a thousand miles begins with a single step” – this statement also applies to exercise.

Walking is a great way to start a workout, and it’s also an exercise we do every day (though sometimes not enough).

Most of us walk about 30 minutes a day. This small amount of exercise is safe and can have many benefits for your health.

Regular walking has positive effects on many aspects of your health. For example, it helps:

– Prevent the risk of type 2 diabetes.
– Control diabetes
– Reduce your risk of heart attack.
– Control weight.
– Reduce stress and lift your mood.
– maintain bone density.
– get back in shape
– promote stamina and activity.

How to get started

Your safety should come first, and this applies to all exercises.

Hiking may seem easy and harmless, but there are some important points to consider. If you prevent injuries, you will save yourself pain and money.

Before you start walking, you need to prepare yourself. Choose appropriate clothing, it should be loose and comfortable. Dress in such a way that you are prepared for temperature changes.

Shoes should be comfortable, of good quality and the right size (this will help prevent blisters).


Before your workout, take 5-8 minutes to simply walk in place. Warming up improves circulation and prevents injury.

After warming up, do stretching exercises for 5-10 minutes.

Start your workout gradually and find a pace that suits you.

Once you are ready, increase your stride speed. When you are able to continue the exercise for 5 minutes, make 3 attempts of 3-5 minutes each. As you get stronger, increase the time to 15 minutes 2-3 times per week.

Increase the speed/intensity of the exercise up to 4-5 times per week.

Degree of tension and quality of breathing

If you’ve had a break between workouts or are just starting out, you may be a little out of breath at first. This is normal and can be taken as a sign that you are running too fast.

According to Joel Dowdell – personal trainer for many celebrities and founder of Peak Performance NYC – such activity can be considered easy if you can hold a calm conversation during the workout, as your heart rate is most likely around 50-69%. If you start to gasp, you are exercising at maximum anaerobic capacity and your heart rate is between 90-100%.

Pedometer and fitness tracker

If you want to improve the quality of your workout and track your performance, you should get a pedometer or a fitness tracker. These include devices that use satellite technology and allow you to download data to a computer.

I prefer the Polar heart rate monitor because it allows me to monitor my cardiovascular system. It also helps maintain the right level of intensity.

I know all of this may seem too complicated for a normal walk, but it is important.

According to the American Heart Association, your heart rate during exercise should be 50-84% of your estimated maximum heart rate.

Here is a chart of heart rate values based on a person’s age:

Age HR with 50-85% of load 100%.
20 years old 100-170 beats per minute 200 beats per minute
30 years old 95-162 beats per minute 190 beats per minute
35 years old 93-157 beats per minute 185 beats per minute
40 years old 90-153 beats per minute 180 beats per minute
45 years old 88-149 beats per minute 175 beats per minute
50 years old 85-145 beats per minute 170 beats per minute
55 years old 83-140 beats per minute 165 beats per minute
60 years old 80-136 beats per minute 160 beats per minute
65 years old 78-132 beats per minute 155 beats per minute
70 years old 75-128 beats per minute 150 beats per minute

2. cycling

Cycling is another form of aerobic exercise that is great for a healthy lifestyle. All you need is a bicycle. It doesn’t matter if you exercise on an exercise bike or a regular bike, either way it’s a cardio workout.

You burn just as many calories cycling as you do jogging. According to, a 63 kg person can burn about 381 kcal pedaling at 16-20 km/h. That’s the equivalent of 2 cups of latte from Starbucks (190 kcal in one serving) or 1 small serving of fries from McDonald’s (378 kcal) – not bad!

If you want to burn a lot of calories, sign up for an exercise bike group. During such an exercise, you can burn about 483 kcal in one hour.

Of course, you have to work hard to achieve these results. Imagine your heart pounding to the sounds of Madonna’s “Give It 2 Me”! In other words, speed and effort play a big role in how many calories you’ll end up burning.

Cycling also helps you develop your leg muscles. Plus, cycling doesn’t put as much stress on your joints as running does. Therefore, it is suitable for people with osteoarthritis or similar problems who have pain and difficulty walking for long periods of time. There are programs that combine running and cycling, making the workout pain-free.

In addition, cycling is suitable for people who are overweight and want to lose more than 20 kg. The workout does not put too much stress on the back, hips, knees and ankles.

The only disadvantage of cycling is the weather, which can hinder those who prefer conventional cycling.

3. dancing

Cardio is more than just the treadmill and elliptical.

You can have fun and burn a lot of calories. If you weigh 70 kg, you can lose a whopping 396 kcal by dancing, and with dances like Zumba, hip-hop and salsa, you can burn more than 443 kcal in an hour. That’s right, hot nights at nightclubs count too!

So if you’re bored of regular exercise, go dancing. Dancing is good for your heart, helps you lose weight and improves your health.

4. jumping rope

Did you know that one of the favorite activities of children is also an excellent cardio workout?

You can jump rope not only outdoors, but also at home. However, it is important to remember that it is a high intensity exercise that you should avoid if you have orthopedic conditions.

However, jumping rope is an excellent exercise that strengthens the cardiovascular system, lungs and the whole body.

Depending on your pace, size and intensity, jumping rope can burn up to 670 kcal in an hour.

Try jumping 100 times per minute for best results.

The main advantage of jumping rope is that you don’t need expensive equipment. You can jump rope in your garage or backyard for less than 600 rubles and still get great results.

5. going up and down the stairs

Granted, not all endurance training is easy and fun.

Sometimes you really have to work hard.

Running up and down stairs can be just as strenuous as regular running, sometimes even more so. But you’ll find it’s worth it when you know how many calories this exercise can burn.

An 80 kg person can burn 21 kcal in just 2 minutes of stair climbing.

Moreover, this exercise is very practical. If you live on the 5th floor, you can use this as a great cardio workout. I agree, it is better than looking for stairs in an unknown place.

Walking up the stairs strengthens your leg muscles, glutes, abs, heart and lungs, among other cardio exercises.

When you take the stairs, remember that you only burn 2 calories in those 60 seconds. So next time choose the stairs!

6. water gymnastics

This type of exercise is excellent for relaxing bones, joints and muscles.

The water provides resistance that helps strengthen and relax the muscles.

You do not need to know how to swim to perform this exercise. You can start with a walk in the water. The most important thing is that the water is not too deep; the water level should be above waist height. Walk to the opposite end of the pool and wave your arms as if you were walking on the ground.

Do not stand on your toes and keep your back straight. Pull your stomach in to keep your balance.

If you are not able to walk in the water, buy special shoes that will give you good grip on the surface.

7. swimming

If you love the water, you can go swimming. It is a great aerobic exercise that does not require too much movement, so it is ideal for those who want to lead an active lifestyle but have orthopedic problems.

Swimming is also good for burning fat. Ryan Wood (author of states that a 60 kg person can burn up to 590 kcal in one hour of swimming at a high pace and 413 kcal when swimming at a moderate pace. “Because swimming is low exertion, it poses no risk to the lower back or knees,” Ryan explains.

Although this type of exercise is a lighter form of cardio, consult your doctor before starting.

8. Running

Running is more physically demanding than other types of aerobic exercise, such as walking, cycling or swimming, because it uses large muscle groups.

Running burns a lot of calories, which is why most people who want to lose weight choose it. According to studies, moderate to vigorous exertion can speed up metabolism for up to 3 hours after exercise, which in turn causes you to burn more calories throughout the day.

Among the other benefits of running is that it is convenient, as you can run both indoors and outdoors.

But remember that running puts a lot of stress on your knees and lower back.

The benefits of running for weight loss

There is no doubt that running is excellent for burning fat. However, the number of calories burned depends solely on the duration, speed and intensity of the workout.

According to studies, if you run at a speed of 10 km/h, you can burn about 612 kcal, i.e. 1.5 km in 10 minutes.

But don’t overdo it. Running at 10 km/h can be harmful for people who are not physically fit. It is better to start small and gradually increase the load.

9. rowing

Rowing is considered one of the best aerobic exercises. In fact, according to Brian Dalek, the rowing machine is superior to most other exercise machines.

Contrary to popular belief, the load on this machine is the same for the muscles of the upper and lower body. This makes the exercise as effective as possible.

Jack Nunn, former member of the United States U23 National Team, confirms the effectiveness of rowing. He says, “Rowing works the legs, back, abs and arms and is an intense cardio workout.

Rowing is also an excellent exercise for weight loss. Plus, it puts less stress on the knees and hips than running, making it ideal for people of all ages and constitutions to get in shape.

According to Harvard Health, a person can burn about 420 kcal per hour with a moderate rower and 510 kcal with a high-intensity workout.

Make the first step

Are you ready to get active again and get in shape? Great. Start with small steps. If you are returning to exercise after a short break or if you have a chronic illness, consult your doctor before you start exercising.

Start small and gradually increase the load. For example, you can take a five-minute walk in the morning and evening. That would be a good start. Next time, add a few more minutes and increase your walking pace a bit. Soon you will be able to walk at least 30 minutes a day and enjoy all the benefits of cardio training.

As you get stronger, you can add more exercises to your workout. These can be dancing, swimming, stair climbing, cycling, running, rowing, interval training, etc. If you are unable to perform a particular exercise for health reasons, consult your doctor to discuss alternatives.

The best cardio exercises to burn fat at home

The Best Cardio Exercises To Burn Fat at Home

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