You can lose weight fast, and smart, by combining daily exercise with a restriction of calorie intake, according to Shape Fit. By decreasing your calorie intake by about 250 calories and burning off the same number in calories through an effective cardio or aerobic workout. Aerobic workouts offer the best in fat burning, which means getting the heart rate elevated and keeping it there for an extended period of time.
Gym Cardio Equipment
Cardio or aerobic workouts and training methods are typically high-impact, though some activities, such as elliptical trainers and stationary bikes, offer a great cardio workout without added stress on joints. Shape Fit, a website dedicated to exercise and fitness, suggests between 30 to 60 minutes of cardio or aerobic training per workout session. You can switch off between aerobic step routines, walking or jogging on a treadmill or an elliptical training or stair stepper machine to offer more variety. Try to engage in a cardio workout between three to five days a week.
Bicycling
Dust off the bike and take it for a spin at the local park or track. Riding a bike can burn between 500 and 1,000 calories an hour, according to All Women's Talk, a website offering lifestyle, wellness and dieting advice. You can also ride a stationary bike while at the gym or at home. Focus on riding fast and hard for the duration, or engage in "bike sprints," with one to two minutes of hard cycling alternated with a moderate yet steady pace for optimal benefits.
Step Aerobics
Step aerobics offer an effective cardio workout that will burn fat and calories fast, and also offer toning and strengthening benefits. Moderate to advanced step aerobics will burn up to 800 calories an hour, according to All Women's Talk, which suggests two hours of stepping a day, broken into two 1-hour workouts for benefits you'll see in about two weeks.
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