Cardio workouts are a popular choice for individuals looking to kickstart their weight-loss journey. Determining the best cardio exercises for weight loss can be overwhelming, especially for beginners. To help you navigate this, we've consulted with a certified personal trainer to bring you the top five cardio workouts for weight loss.
Cardio exercises play a crucial role in supporting healthy weight loss by increasing heart rate, boosting metabolism, and burning calories. This calorie deficit is essential for shedding pounds. Engaging in regular cardio workouts can also make it easier to participate in other physical activities like resistance training, further aiding in weight loss. Additionally, studies show that regular cardio exercise can improve mood, reduce stress, and increase energy levels, all of which are vital for staying motivated towards weight-loss goals.
Workout #1
Row machine: 500 meters, 15 kettlebell swings, 10 kettlebell deadlifts, one-minute rest.
Row Machine: Sit on the seat, grab the handle, push through legs, lean back slightly, pull the handle towards your chest, return to starting position, and repeat.
Kettlebell Swings: Start with feet shoulder-width apart, swing kettlebell back between legs, drive hips forward explosively, swing kettlebell to chest height, and repeat.
Kettlebell Deadlifts: Stand with feet hip-width apart, squat down, grab kettlebell, engage core, stand up, lower kettlebell back to the floor.
Workout #2
Run 400 meters, 10 reverse lunges per leg, 20 air squats, run 400 meters, one-minute rest.
Reverse Lunges: Take a step back, lower right knee towards the ground, push through left heel to return to starting position, repeat on the other side.
Air Squats: Begin standing with feet shoulder-width apart, lower into squat position, push through heels to return to standing position.
Workout #3
5 burpees, 10 squat jumps, 15 lateral pogo hops, one-minute rest.
Burpees: Squat down, jump feet back into plank position, jump back to squat position, jump up with power and reach arms overhead.
Squat Jumps: Begin in standing position, lower into squat position, push through heels to jump as high as possible, land softly back into squat position, and repeat.
Workout #4
Fan bike: 1000 meters, walking lunges: 100 feet, fan bike: 500 meters, farmers carry 100 feet, one-minute rest.
Fan Bike: A stationary exercise bike engaging upper and lower body for a cardio workout.
Walking Lunges: Take a big step forward, lower into squat position, push off front foot to return to starting position, repeat on the other side.
Farmers Carry: Hold dumbbells or kettlebells at sides, walk set distance, challenging but manageable weight.
Workout #5
Row machine: 500 meters, fan bike: 500 meters, ski erg: 500 meters, one-minute rest.
Ski Erg: Designed to simulate cross-country skiing, grab handles with overhand grip, push hips back, pull handles down towards hips, return to starting position.
These five cardio workouts are designed to help you lose weight effectively and efficiently. Incorporate them into your exercise routine and start seeing real weight-loss results today!
