Despite our biggest wish (ever), shopping frantically for hours on end does not constitute and effective cardio exercise, even though we practically run from store to store on sale days. But if we want to fit into the newly bought clothes (and- why not?- actually be able to breathe better and better) we need to try some cardio as well apart from our usual gym routine.
So let’s have a look at the most effective cardio exercises, so we can find out how to slim down and improve our health, while also saving some time in the process.
4 Effective Cardio Exercises
1. Jump Rope
This is one of the most effective cardio exercises you can perform, but it looks like child’s play (quite literally). And even though your daughter may be doing it day by day while you run for miles on end doesn’t mean you can skip more than her. This is a very intense cardio, as it can burn up to 600 calories an hour doing this – and it takes a bit of practice, too. If you’re a beginner, start with 30 seconds, then progress to 1 minute, 1 minute and 30 seconds etc. Slowly you will build endurance- not to mention an amazing set of calves too!
If you’re a water enthusiast you probably know about this already, but rowing is an incredibly effective cardio exercise. . It works because it works so many muscles at once, all of them moving fast and burning calories. If you don’t like being on water, fear not, we have a solution! Most gyms have a rowing machine. Try it, it has a similarly effective results and you will be surprised at how well it works.
As a beginner start with 2 minutes at a time, for 5 sets, and then move on upwards. When you can handle about 10-15 minutes at a time you’re doing great!
Sprinting can be more effective than endurance (or long distance) running because it increases your metabolism, and it strengthens your muscles. When you sprint, you must give it your all (so f you can sprint for more than 20 seconds, that’s not sprinting).
Try this first, when you are a beginning sprinter: sprint for 15 seconds, then walk or slowly jog for one minute. Repeat this cycle 5 times. As you progress, you can walk for only 40 seconds, and repeat the cycle for more than 5 times. You will increase your lung capacity, and the fact that your muscles aren’t doing the same movement for minutes on end they will develop and start accelerating your metabolism.
4. HIIT (High Intensity Interval Training)
I tricked you with this one, as it’s not really an exercise, rather a way of performing exercises that increases the fat burning. And it’s very much related to sprinting. High Intensity Interval Training is an extremely effective cardio routine because it makes the body adapt very quickly, as it progresses in two steps.
First, you do a moderate intensity exercise for a few seconds (depending on the exercise, anywhere from 10 to 30 seconds), and then you do the same amount (or even a bit less) at the highest intensity you can manage. The amazing advantage of this routine is that it sheds fat regardless of the actual exercise. You can try this with swimming, running, rowing, even mountain climbers- any cardio exercise can become the most effective exercise if you do it well.
Leave us a comment and let us know your favorite cardio workout that’s helped you get in shape fast.