Cardio exercises are an important component of weight loss and adapting a healthy lifestyle. Cardiovascular activity can also reduce your risk of chronic diseases, such as diabetes and heart disease. Diet plays a role in your weight loss, as well. The Mayo Clinic recommends losing 1 to 2 pounds per week because "a slow and steady approach is easier to maintain and usually beats out fast weight loss for the long term."
Jogging
Work up a sweat by hitting the pavement. Jogging not only burns calories, but also is an efficient cardiovascular activity. To make jogging more enjoyable, alter your routine. If you run indoors, vary your incline and speed or make a new play list with some of your favorite songs. If you run outside, change your route or run with a friend for added motivation.
Interval training, combining high-intensity periods with lower-intensity bouts, is useful with running. For example, walk for one to two minutes and then run for one to two minutes. Repeat that cycle until you reach your desired amount of time. According to "The New York Times," a study in the "Journal of Applied Physiology" found that interval training improves both "cardiovascular fitness and the body's ability to burn fat, even during low- or moderate-intensity workouts."
Agility Drills
Agility drills are often fast-paced and offer a high-intensity workout. One option is using an agility ladder. If you do not have one, draw a ladder on a sidewalk with chalk. Perform different drills while running through the ladder, such as stepping in each box with one or both feet, shuffling from side-to-side through each box or stepping in the boxes from one side. For added intensity, take an extended lap before returning to the beginning of the ladder.
Another option for an agility drill is utilizing cones. For example, set up four cones in a large square with one in the middle. Run from cone to cone is a zigzag pattern, running forward, back or side-to-side.
Mountain Climbers
Mountain climbing is an effective cardio exercise because the high intensity burns calories fast. Start in a plank position on your hands and feet with your hands about shoulder width apart. Alternate jumping one foot in at at time toward your chest, making sure you bring your first foot all the way back before jumping in with the second. Be sure to contract your core muscles throughout the exercise to stabilize your torso and upper body.
Burpees
Challenge your whole body with burpees. This is an intense exercise if you perform it properly, so be sure to pace yourself and increase your repetitions or time slowly.
Begin standing with your feet together. Bend at the knees and bring your hands to the floor. Keeping your hands in place, jump both feet back so that your body is in line from your head to your toes. Jump both feet in and jump up in the air. Repeat the sequence. For an added strength component, perform a push-up after you jump your feet in.
Swimming
Swimming is an efficient exercise to both lose weight and improve your fitness level. The low-impact activity is especially effective if you have joint or muscle pain. You do not have to be an expert swimmer to reap the benefits of it. Consider taking a water aerobics class or swim laps at the pool.
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