Cardio Exercises Help You Lose Weight

If you are aiming to lose your extra pounds then you should know that cutting down on your calorie intake and burning more calories through exercise are the only way to success. Losing weight is not an easy task; you need to burn more calories than you take in and for a cardio exercise. You should workout for 45 minutes for 5-6 days a week.

A beginner will burn 4 to 5 calories per minute while if you’re fit you’ll lose 10-12 calories per minute. There are two types of cardio exercises; the slow cardio exercises and the high intensity cardio exercises. Both effectively help in burning calories.

The slow cardio exercises are of low intensity; burning your fat calories and not carbs and they should be performed for 45-60 minutes. Some of these slow pace exercises which burn most calories in 30 minutes are:

Step Aerobics – This is an excellent exercise to burn 400 calories per 30 minutes. The activity strengthens your legs and hips.

Bicycling – Depending on your speed, bicycling can help you burn more than 250 calories in 30 minutes.

Swimming – You can burn around 400 calories with breast stroke within just half an hour.

Racquetball – The sprinting during the activity helps you burn 400 calories.

Cross-Country Skiing – The activity uses your upper and lower body. Whether done outdoors or on a machine, it helps your burn 330 calories.

Running – Running is inexpensive and all you need is a pair of good shoes. This is an excellent way to burn300 calories in 30 minutes.

Rock climbing – This is an excellent activity to strengthen your arms and legs. The activity burns 380 calories in 30 minutes.

Elliptical Trainer – It burns 300 calories per 30 minutes and enhances your stamina.

Rowing – The activity builds your arm muscles and burns 300 calories in 30 minutes.

Walking – The most inexpensive exercise known is walking. You can walk anywhere and at any speed. A 30 minute walk will burn your 180 calories. You can increase the calories burn by sprinting, walking on a hill or a strenuous track.

The high intensity cardio exercises are done for short duration but burn more calories and accelerate your metabolism. Here are 3 such exercises which burn most calories:

Jumping rope

This simple exercise done for 15-20 minutes can burn many calories and strengthens your whole body. it increases your stamina, coordination between your eyes and hands, your agility and strength of your leg muscles. It enhances your performances in other sports too.

Sprinting – Sprinting is the most effective activity to burn large quantities of calories.

Spinning – Spinning burns as much calories as a high intensity bike ride.