Keeping in shape is a commitment that takes time from your day, so you want to make sure it’s worth it? Some say cardio is the fastest calorie burner, while others swear by weight lifting. But what is the most effective way to burn calories and lose fat? There’s no denying the fact that cardio can be downright tedious for some people. But your physique and your overall health will benefit from those seemingly endless treadmill runs or pavement miles. Anyone trying to lose fat or get shredded will tell you that there needs to be some form of cardio. Even though running burns the most calories per hour, everyone may not run for a sufficient period to burn a significant amount of calories. Listed below are some exercises that can help you burn those additional calories quickly.
4 Exercises That Maximize Your Calorie Burning
Walking
Walking, of course! Walking is perhaps the most straightforward, most accessible exercise, as it burns calories and is a low-impact fitness activity that most people can perform. It is important to note, however, that a leisurely evening stroll will not suffice. It’s essential to keep a brisk, moderate pace to burn fat. Walking has the following benefits:
- Weight management
- Control or prevent conditions such as heart disease, diabetes type 2, and high blood pressure
- Build strong bones and muscles
- Boost your mood
- Improve your coordination and balance
Walk faster, farther, and more frequently, and the benefits are more significant. Walking outdoors on the sidewalk, taking a hike, or even running at your local gym are all options.
Kickboxing
Kickboxing helps the body tone and build muscle mass. It can even be de-stressing. However, did you know that it can also aid in weight loss? As long as kickboxing is performed correctly, it can be a highly effective activity for losing body fat. Fitness trainers at Atlanta hit gym recommend that you include kickboxing into your workout routine because it can be more intense than a conventional strength-training routine in a shorter period. You can burn almost a thousand calories during an hour of kickboxing. Since losing weight consists of burning more calories than you take in, this is an excellent method of losing weight. It is also unnecessary to engage in high-intensity kickboxing; you could engage in moderate kickboxing for an hour and burn tons of calories.
Jumping Rope
Jumping rope is an effective cardio exercise for losing weight. It not only burns calories but improves bone density, strengthens the legs, and increases heart strength. Interestingly, you would need to run an eight-minute mile to burn more calories than you would by jumping rope. Furthermore, if performed correctly, this exercise is significantly less impactful than running. Jumping rope is an excellent plyometric exercise as well. The term ‘plyometric workout’ describes exercises in which both feet are elevated. Plyometric exercises burn calories quickly and effectively while getting your heart rate up. Other types of plyometric exercises include:
- Performing jumping jacks
- Jumps with splits
- A box jump (you can use a safe, elevated platform or a step)
Cycling
Do you remember when riding your bike was the most exciting part of your day as a kid? The good news is that adults enjoy it, too! Cycling burns some serious calories, increases heart health, strengthens leg muscles, and improves overall cardiovascular health. Cycling outdoors also provides you with fresh air and vitamin D. However, not everyone is comfortable riding outside or has the resources to buy a brand new bike. In that case, stationary indoor cycling is a great option.
Tips To Burn Fat Fast
Here are some tips that will help you make the most of those minutes.
Run Hungry
Try doing some cardio before you eat your first meal of the day if you can get up earlier. The depletion of glycogen in your body makes fat your body’s first energy source. To prevent muscle loss, you might want to consume 10 to 20 grams of whey protein before your workout, but avoid carbohydrates.
Use Intervals
It’s challenging to maintain an intense pace for very long, even when you’re a highly conditioned athlete, so the best way to strengthen your aerobic capacity and burn fat is to perform interval exercises. You alternate periods of intense work with periods of decreased intensity during which you recover.
Pre-Workout Cardio
Before working with weights, do five to ten minutes of cardio. This warming up helps you prepare for the next step, and it can burn up to 150 additional calories depending on how intense you do the exercise.
Post-Workout Cardio
You should do cardio training after weight training if you wish to lean out. When you lift, your body uses more fat as fuel than glycogen, which uses fat as the first fuel source when you exercise. Combining the two also increases the amount of fat burned post-workout.
Your calorie burn varies according to exercise intensity, pace, duration, weight, and height. Try one or more of these cardio exercises to lose fat, maintain your heart health, and accelerate your weight loss. Combining strength training with aerobic exercise will result in a healthy, lean, and powerful physique.
