f the most popular training programs that you can do for your body, whether you want to lose weight, burn fat, or generally improve your health. There’s no “right” cardio exercise – the best choice for you is the one that is the most challenging, but you still feel safe and comfortable. This article will discuss in detail 5 well-known cardio workouts to help you nail your fitness goal in the fastest way.

  1. HIIT

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HIIT (High-intensity Interval Training) is one of the best workouts to help you shed more calories. High-intensity Interval Training not only helps you torch more calories, but it also maintains your muscles mass during the weight loss. HIIT workout can stimulate your metabolism during 24 hours after you complete your training. However, the greatest thing about HIIT would be how you easily practice anywhere and anytime you want. HIIT Workout is not something you can do while chatting with friends. It’s short, so it requires you to work harder the entire time. In fact, you’re probably in pain, but you probably won’t get bored.

An example of a HIIT workout:

Using cycling as an aerobic method, work at a moderate to high-intensity pace (75-80 percent of MHR) for two minutes. Quickly change the intensity so that work rate is increased significantly (over 90 percent of MHR) for 30 seconds to one minute. Repeat this process for up to 30 minutes. Running, rowing or swimming are also methods that can be used in a similar context with HIIT.


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Have you ever heard that running can transform your body and brain? We know that aerobic activity is good for the heart, so it’s no surprise that running can improve cardiovascular fitness. Generally, the more people run, the healthier their hearts tend to be. Also, running is one of the best cardio methods to torch fat in a short period of time. The calories a 150-pound man typically burns after running a 10-minute-per-mile pace is around 666 calories per hour. Running is a great lower body cardio workout that works the hip flexors, hamstrings, quadriceps, and gastrocnemius & soleus muscles (calves). It also recruits arms, therefore providing an additional calorie burning effect.

Beginners running the program:

  • Frequency: three times a week
  • Intensity: 65-85 percent of MHR
  • Duration: 20-30 minutes per session

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If you’re looking to lose a few pounds, cycling is a great way to start. Hopping on your bike and going for a long, easy ride have immense health benefits. Cycling is a good way to control weight as it raises your metabolic rate, builds muscle and burns body fat. Cycling is a comfortable form of exercise and you can change the time and intensity – it can be built up slowly and varied to suit you. Steady cycling burns about 300 calories per hour. If you cycle twice a day, the calories burnt soon add up. British research shows that a half-hour bike ride every day will burn nearly five kilograms of fat over a year.

A beginners cycling program:

  • Frequency: three times a week
  • Intensity: 65-85 percent MHR
  • Duration: 30-45 minutes per session

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If you want to find a new way to beat fat, nothing is better than a swim. Swimming is a total body workout and a great respite from the daily damage running and jumping can do to your body. Swimming can make over your muscles, transform you into a cardio goddess, and even turn back the aging clock. Due to the pulling and pushing of and against water, swimming serves as an excellent way for overweight people to work out without straining their body. Swimming does not burn calories as quickly as other intense workouts, but it will get the job done in terms of weight loss. When you swim, you have to contract many muscles in your body, your heart and lungs must work hard to supply them all with oxygen, thus increase the calories burned. Regular swimming when losing weight will improve your health and may reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes and stroke.


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Jumping rope is a gathering exercise of different health benefits, for bone, balance, muscles, weight loss and much more that other types of workouts can’t compare. If you’ve jumped rope recently, then you know how much it can burn and firm up all over your body through a high-intensity action plan. According to Science Daily, jumping rope actually burns more calories compared to jogging for 30 minutes. This aerobic exercise can achieve a “burn rate” up to 1300 calories per hour, with about 0.1 calories consumed per jump. Ten minutes of jumping rope can be considered as running an eight-minute mile.

Basic Jump Rope if you’re new to it!

  • Jump 1 – 2 inches off the ground and give your rope enough space for slipping under feet (only your balls of feet touch the ground)
  • Maintain elbows close to your sides when turning the rope. The move should arise from both wrists and forearms, instead of the shoulders
  • Once getting fatigue before completing the workout, drop the rope, yet keep arms and legs going
  • To get a suitable rope, put one foot in the middle of it and raise the handles – they should not go over your armpits


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