If you’re a frequent traveler, throw a jump rope in your suitcase for a great workout without ever having to leave the hotel room. The good part about bicycling is that it is a fat- burning cardio that offers a fun way to lose weight. “However, the elliptical machine can be an excellent way to burn calories without wearing out your joints.” While the average 180-lb. Regular exercise along with a healthy, calorie-controlled diet is the only way to blast stubborn thigh fat. The Best Cardio HIIT Workouts to Burn Fat Workout 1: Classic Run-Walk Tempos Directions: On a classic track, alternate between fast running and slow walking for a total of 15-20 minutes. But, as you'll learn in here, choosing the right cardio exercises enables you to maximize fat burning … Cardio exercises are very efficient to burn fat calories eventually results in weight loss. All the winners agree that High Intensity Interval Training (HIIT) is the best way to lose fat. © 2021 Bodybuilding.com. Go in front of the mirror and start shadow boxing yourself. Whichever you choose, you will work at high-intensity levels for 30 seconds before returning to a slower pace for about a minute. However, you must keep in mind this is no walk in the park. Here's a happy trend: High knees are another high-impact fat-burner that you can do just about anywhere, with no equipment to speak of. It can help you to burn some extra calories that will lose to weight lost. Credit: Coach.Nine.com.au My personal... 2. Why Is It So Hard To Lose Belly Fat With Cardio? You can expect to burn around 400-600 calories in just 30 minutes, says Adams. These days this exercise is included in most of the weight loss workouts, as it is fairly easy and very economical to perform as you don’t have to buy expensive equipment for cardio. LISS (or – Low Intensity Steady State) cardio. The best way to burn calories on a rower: “Keep your chest up and use your entire body when rowing,” says Boudro. Top 7 Best Cardio Exercises to Burn Fat 1. Here are the expert-approved top 10 types of cardio to help you lose weight faster and show results sooner: These machines were originally designed to minimize impact on the knees and hips, but still allow a great workout. While a kettlebell workout isn’t technically a cardio-only exercise, its calorie-burning effects are too high to keep off this list. As for frequency, it is best to limit these intense cardio sessions to no more than 3-4 times per week. “Jumping rope not only enhances your footwork, shoulder strength, and coordination, but also simulates sprinting, allowing you to burn as much as 500 calories in just 30 minutes,” says Ben Boudro, C.S.C.S., owner of Xceleration Fitness in Auburn Hills, MI.. Take a look at any collegiate rower’s body and you’ll surely be envious of their athletic, v-cut frame. “But don’t let your arms do all the work—try using your legs to get the motion going.” His go-to rowing workout: Set a clock for 20 minutes, row 250 meters as fast as possible, rest for one minute and then repeat for the entire 20 minutes. “Really lift those knees high to get your glutes some great action and build sprinter power in no time.”. “While steady-state running or jogging burns plenty of calories, increasing your speed and intensity will really pay off.”, The best part? Running with a partner or group can make the miles go by much easier. This means that your HIIT workouts will only last 15-25 minutes, depending on how intense your high-intensity periods are. Your high-intensity interval workout should only be needs to be about 15-20 minutes, max. Simply run, jump, swim, or anything you desire, at the intervals proposed above. The majority of people seem to subscribe to the "more is better" philosophy of cardio and end up devoting 6-7 days to it. What types of cardio burn fat the fastest? However, fasted cardio can compromise your muscle tissue because your body will break it down for energy. The primary drawback: Stair climbers can put a lot of weight and pressure on your joints, so it can be difficult for people with bad knees. You can do a few laps, then have a water-treading interval, then repeat. Since you will be performing cardio for a much shorter period of time than if you were following a low-intensity protocol, the boredom factor should be significantly lessened. HIIT stands for high-intensity interval training and is performed by using intervals in your workout. “It’s also a great way to work the posterior chain.” Following a moderate pace on the rowing machine can burn upwards of 800 calories per hour for an 180-lb guy, but increasing the intensity with short sprints will get that number well over 1,000 calories per hour very quickly. Here are their picks. Use it two to three times per week, max. “Some of the best ways to do a kettlebell workout to maximize calorie burning is to do a movement for 30-40 seconds, rest for 20-30 seconds, then repeat the movement or cycle through several movements.” Set your timer for 30 minutes and see how many rounds you can get. With the right types of cardio workouts, you can burn some serious fat, crush calories, and leave your workout with the endorphins flowing and a better mood.Cardio’s where it’s at if you want to really nail fat burning. “If your destination is Six Pack City, then go full-steam ahead with your sprints.”, The best way to burn fat with sprinting: If you’re outside on a track, try sprinting a lap and then jog a lap. It’s crazy popular, because it burns fat like crazy in about half the time as a LISS workout. Melt fat faster with the best tips from BodySpace members! is probably the best cardio for fat loss. man may only burn close to 500-600 calories per hour if he’s going at an above moderate pace, you can get even more out of it by switching up the intensity, speed, and resistance. Summary Studies HIIT gives you a well-rounded workout while burning a ton of fat and calories. Even though steady-state cardio for 60 minutes in the "fat-burning zone" burns more calories at the time, you will lose more fat doing HIIT. “In addition, a recent study on the calorie-burning effects of this type of workout puts it at around 20 calories per minute.” This total takes into account not only the aerobic calorie expenditure, but also the anaerobic calories burned. “Keep the intensity really high on the intervals for a couple of minutes, then slow down for a minute or so, continually repeating these intervals for as long as you can,” Adams suggests. HIIT gives you a well-rounded workout while burning a ton of fat and calories. So how does cardio burn fat? You will find it more difficult than it sounds. According to our fit fam, the best cardio isn't running—it's high intensity interval training (HIIT). We asked our BodySpace forum members what type of cardio works best when they want to melt fat. But you also need to increase your basal metabolism, while developing some fat-burning lean mass along the way. Now, we all know that cardio is absolutely needed in order to burn fat – There is no denying this fact. Your maximum heart rate is the maximum number of times your heart should beat … Jumping: Jumping is an effective way to raise your heart rate, and it doesn't take much space or gear. But I am a firm believer that HIIT will help burn off the extra fat that covers any well-formed physique. HIIT uses frequent alternating periods of high intensity (80-90 percent MHR) and low intensity (50-60 percent MHR) to let you recover for your next high-intensity interval. Cardio is a super useful tool when it comes to losing body fat. High-intensity bouts keep your metabolism elevated at a higher rate and for a longer period after the exercise is over. Take a few minutes before ending your workout to cool down. “This burns more calories and may actually be easier on the knees.” If running feels boring for you, try different routes in your neighborhood or join a local running club. As explained later, they do have their place. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. The best way to burn fat on a long run: If you’re running on a treadmill, set the incline to 2-3% to simulate running outside, suggests Adams. Here are the top protocols from our community. How It Works: The At-home Cardio … Now, one of the major limitations with cardio for fat loss (especially when it comes to belly fat) is that as we lose weight and improve our fitness levels throughout the weeks and months of our diet, our body compensates by trying to burn fewer calories throughout the day. This is an excessive amount of cardio regardless of what intensity level it is performed at. The best way to burn fat with a jump rope: While very few people can jump rope for 30 minutes straight, it’s best to do intervals of fast and slow jumps to keep you going. Running, walking, cycling and swimming are just a few examples of some cardio exercises that can help burn fat and kick-start weight loss. The Best Cardio Exercises For Fat Burning Purpose. But... 3. Low-intensity cardio training, such as jogging, is one of the most popular tactics for weight loss but it’s far from the best. Before you get intense, though, spend a minute or two getting warmed up by working at a low-intensity pace. Let’s get a sprinting start on how heart pumping … Thirty seconds of raising those knees up to your chest in rotation — targeting the same spot on the ground with your feet — and in training intervals particularly works the lower abdominals while yielding a plentiful calorie burn. The Best Cardio Exercises for Fat Burning Running: Whether on the track or the treadmill, sprinting is one of the toughest forms of cardio. Only 5-8 minutes of actual working sets, and you are on your way to shedding some serious fat. Complete a total of 5-8 intervals your first time. According to studies this method burned calories primarily from fat. Time of Day. man can burn about 940 calories in an hour while running an 8.5-minute-per-mile pace—or 7 mph on the treadmill for an hour,” says Ryan. Cardiovascular exercises help us to burn fat, allowing the body to lose weight effectively. Keep repeating this for as long as you can. 1. “It’s never a good idea to run down stairs or bleachers, so use the downward portion for your active rest periods,” says Adams. Be sure to keep rest periods to a minimum to really maximize your efforts. The best way to do it: Look for Tabata, HIIT, high-impact aerobic, and vigorous interval classes using weights at your local gym. A most effective way to burn fat accumulated around your hips and belly. Cardio machine exercises. Stationary bikes are a mainstay at most gyms, but there’s a reason most people aren’t waiting in line to use them: “You must be willing to go at an intense rate,” says Adams—so no pedaling while scrolling through your smartphone. “HIIT workouts are great because of the intensity of each exercise as well as the variation of exercises and reps.” Pairing any body-weight movement with a weighted movement and a traditional cardio element and you have the perfect recipe for an amazing fat-burner. Another important aspect of creating the best cardio workout is ensuring that it does not become boring. 10 Best Cardio Workouts for Weight Loss 1. Fat burning exercises are created to burn fat by keeping one’s heart beat in the fat burning zone, keeping within 50-60% of your target heart rate. Check Out These CBD Oils For Anxiety, This No. “If you’re looking to add in a long run every once in awhile, by all means do so, just opt for trails or softer surfaces than cement and blacktop,” he says. If you want to learn what the best cardio workout plan really looks like, then you need to read this article. If you are lifting weight and doing cardio in the same day, lift before you do your cardio. All rights reserved. **Exercising in the morning maximizes this metabolic change by making your body burn calories at a higher rate post-workout. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. “Because of the higher leg lift involved, climbing stairs uses significantly more muscles than just walking—strengthening your legs in a functional way,” says Adams. “HIIT workouts can vary greatly, from 500 calories per hour to 1500-plus calories per hour for an 180-lb man,” says Ryan. And this is the circuit workout to do it. In addition, you can eradicate boredom by using a variety of machines in your workout. Sprinting. “In fact, with just one minute of fast swimming, you’ll burn 14 calories.”, Remember that the type of stroke makes a difference, Adams says. This is partly due to you just carrying around less weight. “Sprinting is simple, and it burns huge amounts of calories—when looking to shed weight, it tops the list,” says Adams. “Rowing makes the list because it is a great way to incorporate the upper and lower body in a relatively low-stress manner on your joints and ligaments,” explains Ryan. Why? Battle Rope Exercises For Quick Weight Loss OK, not as cheap nor as accessible and portable as the jump rope. The Best Cardio Exercises For Fat Loss: The Bottom Line. You can expect to burn anywhere from 450-650 calories per hour depending on the individual. It is not boring in any way and one can get to enjoy … This is one of the best advanced cardio routines for those looking to burn off the last five to 10 pounds of stubborn fat. There has long been a debate over the most effective time to do cardio. This, however, can only happen when glycogen isn’t in the way. It is also very important to have a good and consistent diet when you goal is fat-loss. The best cardio workout for burning fat is one of high intensity that gets the job done in as little time as possible. if(typeof __ez_fad_position != 'undefined'){__ez_fad_position('div-gpt-ad-mensjournal_com-incontent_6-0')};Running at a steady, moderate pace is a sure way to burn fat and calories, but it’s not the most economical way to build or even maintain muscle. If you're on an exercise machine other than the treadmill, make sure to rev up the intensity level so that it is challenging for you. That’s why high-intensity interval workouts are a great choice for getting shredded while maintaining (or even gaining) muscle. if(typeof __ez_fad_position != 'undefined'){__ez_fad_position('div-gpt-ad-mensjournal_com-incontent_13-0')}; Sign up for our newsletter to get the latest adventures, workouts, destinations, and more. There are two primary reasons to include cardio in your training program… 1) Your primary goal is to build muscle, but you want to minimize body fat gains while you bulk up. Run up to the top as fast as you can, then jog or walk down. HIIT Cardio Training is regarded by many as the best cardio exercise you can do to lose belly fat. Cardio is the simplest exercises, you can do them at home, gym, garden, or everywhere. Jump Rope Workout to Burn Belly Fat Jump Rope/Skipping Cardio Exercise. HIIT can be performed on many different exercise machines, as well as outside or on the track. This type of exercise will help burn calories and support your metabolism. There are a lot of different ways to do HIIT. “Lower the incline and increase the resistance and you have a cross-country skiing feel to your workout that really works your quads.” As with the stepmill, don’t hold on to the handles or rails too tightly as this can reduce your efforts and lead to shoulder or wrist pain. The cool-down is just as important as warming up as it helps to promote recovery and decrease soreness. HIIT. As intensity rises, more calories get burned. High intensity usually means that your cardio workout will involve working at about 75 percent or greater of your maximum heart rate. According to the website Building Bodies, your metabolism increases for several hours following cardiovascular activity 1. A form of aerobic exercise which helps to build a healthy and strong body. It’s really important that people just start moving more. If your lower body has grown too wide for your liking, regular cardio activity can help restore your slender shape. It is a very intense form of cardio that shortens up your time in the gym. Again, the basic underlying purpose of cardio is to generate enough overall intensity to burn a significant number of calories, and there are an endless number of different activities that will allow you to do that beyond traditional treadmill running and stationary biking. Just as you warmed up for a couple of minutes before increasing intensity, you should also spend a couple of minutes preparing to complete your workout. Once you are spent, take another 3-5 minutes to cool down. This doesn’t mean you have to go buy a heavy bag and buy all the gear that goes along with it. A stair climber offers another popular way to burn fat and calories, but only about 500-600 calories for an 180-lb. “Don’t go too light, and don’t go too heavy either,” he says. “Because the impact is quite low, the calorie-burning effect isn’t as great as other cardio machines, like treadmills and stairmasters,” explains Roger Adams, Ph.D., an expert in nutrition and weight loss. The time of day when you perform aerobic exercise may impact the rate at which you burn fat. You will burn fat if calories out exceed calories in, and you will expend more calories by choosing HIIT. HIIT stands for High Intensity Interval Training. Very few cardio exercises build muscle—this is one of the exceptions. But when is the best time to do cardio to burn fat? This means that you have not had any food yet, particularly carbohydrates. Recommendation for beginners: Frequency: three times a week; Intensity: Low-Medium (50-70 percent MHR) Duration: 25-45 minutes; Expected Calorie Burn: 300-400 per hour; Walking was once thought to be the holy grail of aerobic exercises for fat burning. At a stadium or flights of stairs? Therefore, if you want to burn fat at home, then you need to work on your cardio and build muscle. No equipment is really necessary and you can do these workouts just about anywhere. Cardio Exercise. The research from over five studies suggests that cardio burns fat through calorie expenditure and is mainly excreted through gases via the lungs. Carbohydrate intake increases your levels of insulin, a potent anabolic hormone that will decrease fat-burning. In all situations, make sure to warm up for about 3-5 minutes. Cardio comes from cardio-vascular exercise and is known to work your whole body muscles and tissues.. Check out these 10 HIIT workouts to get shredded. 2) Your primary goal is to lose body fat and you’re using cardio as means of burning additional calories. “If you aren’t such a strong swimmer, then do swimming intervals: Swim as fast as you can down the length of the pool and back, then swim slower for the same distance.” Alternate these intervals for the duration of your workout. This is why I recommend you take in 10-20 grams of whey protein or 6 grams of BCAAs before your morning cardio, to increase fat-burning and maintain muscle mass. Rowing. As a beginner, start with 30 seconds at a moderate pace, or approximately 50 percent maximum effort, then go as hard as you can for 30 seconds, and repeat both steps. For example, you can switch between the treadmill, elliptical machine, and recumbent or stationary bike during one cardio workout. This is one interval. “This would be a nice, long run to do every couple of weeks to keep up your aerobic capacity, but it involves a lot of mileage for the time and effort put in.” The cons: Running at this pace can also break down muscle and subject your body to lots of pounding. ... 3. And as for fasted cardio, it depends on the individual. Possibly saving the best till last. No gym or class? 1 Best Selling Pre-Workout Is A Game Changer, We may use your e-mail address to send you the newsletter and offers that may interest you, on behalf of Men's Journal and its partners. There are different machines for cardio exercises. A major benefit of high-intensity cardio is that you can burn more fat in a shorter amount of time and minimize catabolism that can result from too much cardio. #Walking. The most effective way to burn fat is through a mix of high-intensity interval training (HIIT) and weight training. But which is the best option to lose weight and burn fat? The best way to burn fat on a stair climber: “Try incorporating 90% or more effort on the stair climber for 30 seconds with a one- to two-minute ‘active recovery,’ like a farmer carry with medium-weight kettlebells or dumbbells to incorporate upper body and core strength,” says Ryan. Repeat until you’re done. Workout of the Week is where forum members are asked to answer questions about what they think the best workouts are. “By the numbers, a 180-lb. If you’re doing cardio, you want to get the biggest bang for your buck. “A breast stroke burns fewer calories than the butterfly, so be sure to incorporate different strokes in your training.”. This has recently been disproved, as a new and exciting way to perform cardio has arisen. This is very demanding, but extremely rewarding and time-saving. If not done on an exercise machine, you can still apply the same concept. if(typeof __ez_fad_position != 'undefined'){__ez_fad_position('div-gpt-ad-mensjournal_com-under_second_paragraph-0')};Here’s something we can all agree on: Intensity is paramount. Torch calories and trim down your physique with these routines. Cardio exercise forces your body to use oxygen as a fuel source. HIIT Cardio Training. man may burn close to 1,150 calories per hour, while a more moderate ride will only burn half that amount at about 675 calories per hour.”. “You’re essentially fighting gravity, so your muscles are working extra hard to keep you afloat without getting a break until you’re out of the water,” says Boudro. For example, set off on a light jog for 2 minutes. The best way to do it: If you can do a particular movement for 40-50 reps, chances are your kettlebell isn’t heavy enough. How to burn fat with cycling: Doing intervals on a stationary bike is a great way to maximize your calorie burn in minimum time. Kettlebell swings are a workout that helps in improving body mobility while burning a good amount of calories.. “Kettlebell workouts combine the best of both worlds: strength training and cardio,” says Adams. Are Exercise Snacks the Next Big Thing for Weight Loss? man at a moderate pace. The one downside with performing cardio is that it often causes muscle loss. If you are on a cycling machine you will cycle vigorously during that time. Sprints outside, on a treadmill, or even up stairs or bleachers are great to burn the most calories in the... 2. The best cardio for burning off that stubborn fat will have you in the gym less time than you'd expect. The Best Cardio to Burn Hip & Butt Fat. If I could recommend only one type of cardio for fat loss, HIIT would be it. The best cardio to slim thighs is the one that you will do consistently, whether that's walking, running or dancing. That's all you have to do. Its one reason i love fitness trackers as they simply motivate people to move due to eveyone trying to beat their friends step counts. For more information please read our, 5 at-home cardio workouts for weight loss. If you’re like most guys, you do cardio to help you stay lean and show off the muscle gains you get from hitting the weights, aka “the usual workout routine.” And there’s absolutely nothing wrong with that. If you can kick up the intensity a few notches, you'll burn even more fat. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Brief high-intensity periods will be punctuated with moderate-intensity periods throughout the workout. Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. The best way to burn fat while swimming: An easy way to burn calories in the water is to simply tread water. Once you are ready to go, you will begin your intervals. Think of your favorite boxers, wrestlers, and fighters—they all jump rope. “This movement can simulate stair-climbing without the impact,” says Adams. HIIT stands for high-intensity interval training. The best way to burn fat on an elliptical: Add a high incline to really activate more leg muscles, especially your glutes. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! HITT is by far the best form of cardio for both fitness and fat loss, however, for a real beginner it’s not going to be an option. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Cardio also helps to find that stored fat and begin to burn it. Can’t do that very well? Steady state cardio is any aerobic exercise that keeps your heart rate at a relatively stable level for at least 10 minutes. If you want to weight loss or burn belly fat, cardio probably one of the best exercises. Morning cardio is very effective at burning fat because you are in a fasted state. Personally, I like to do rounds of 30 seconds of work, followed by 1 minute of rest. Since HIIT is very intense, you will be working harder and will not need to spend as much time on cardio. Research has shown that the only way the body burns fat is through the oxidation cycle. You can adapt the way you increase intensity for whatever cardio exercise you choose. Sprints outside, on a treadmill, or even up stairs or bleachers are great to burn the most calories in the least amount of time. How it works: “If you train like a sprinter—short, high-intensity workouts—you’ll get a sprinter’s body with muscle growth and fat loss.”. Although training at 70-80 percent of your MHR maximizes the amount of fat burned during the workout, it may not be the best way to maximize total fat-loss. Various studies have identified that, when it comes to the best cardio for weight loss, shorter, high-intensity cardio sessions – aka HIIT – are key. Sprinting leaves no muscle unscathed, Ryan says. Only 15 minutes may seem too good to be true to lose weight, but it is not. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Both Kelly and Grinceri recommended balancing your cardio and resistance training throughout the week, because even though cardio isn't the fastest way to … Swimming is a total-body workout that starts the second you begin treading water. Your fat-burning heart rate is at about 70 percent of your maximum heart rate. “If you train like a distance runner, you’ll get a distance runner’s body: little muscle, very lean from lots of miles logged at relatively slower paces,” explains Chris Ryan, C.S.C.S., a physical trainer and the founder of Chris Ryan Fitness. However, if one is to burn the largest degree of body fat in the shortest amount of time, higher intensity aerobics seem to be the superior method. “During a vigorous indoor cycling or spin class, the average 180-lb. The Best Cardio HIIT Workouts to Burn Fat, Peloton's New 'Stacked Classes' Let You Make Custom Workouts, The 6-Week Routine to Run a 6-Minute Mile, 10 Household Chores That Burn as Many Calories as a Workout. Don't waste your time when you do cardio. If your main goal is increasing stamina and endurance while losing some weight, fat burning workouts will be perfect. Jump as fast as you can for one minute, then rest for 20-30 seconds. Include steady state cardio. The more cardio you do, the better it is for fat loss. 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