To manage your weight and stay physically fit, you should be burning approximately 1,000 calories per week, according to "Shape" magazine in the article "Break Out of Your Cardio Rut." You'll burn the most calories if you participate in cardio exercises that work the entire body, rather than just a few muscle groups. Consult your doctor before starting a new exercise program, especially if you have health conditions.
Walking or Running With Weights
If you run or walk, pump up the volume by carrying hand weights, recommends John Porcari, PhD, professor of exercise and sports science at the University of Wisconsin-La Crosse in the "Fitness" magazine article, "The 9 Most Effective Ways to Get Your Best Body." Running with minimal arm movements may tone and strengthen your legs, but it leaves your arms out of the equation. If you'd prefer not to run with weights, swinging your fists up to the level of your chin will burn up to 10 percent more calories than swinging your arms normally, says Porcari.
Jump Rope
Jumping rope is a full-body cardio exercise that will burn 658 calories per hour, according to "Shape" magazine. Jumping rope burns more calories than playing basketball, which burns 400 calories an hour, or dancing, which burns 300 calories an hour. Put on some music while you're jumping to stay motivated and maintain a steady pace.
Elliptical Routine
In the article "Get a Bikini Body in 4 Weeks: Rev Up Results Cardio," "Fitness" magazine recommends a 25-minute workout on the elliptical machine to tone the entire body. Warm up for five minutes at a rate of perceived exertion of three or four. A rate of perceived exertion, or RPE, is a scale of one to 10, with one being a very slow pace and 10 being a quick sprint. Throughout the five minutes, gradually work up to an RPE of five. For two minutes, go to an RPE of six. For one minute, go back down to an RPE of five. For an additional two minutes, speed up to an RPE of seven -- it should be difficult to speak more than a few words at a time at this rate. Switch back to one minute of an RPE of five, then an additional three minutes at an RPE of eight. Next, follow the steps backwards to complete the workout.
Inline Skating
Inline skating is a full-body activity if you swing or pump your arms while you're skating. According to Shape magazine, inline skating will burn about 700 calories per hour, depending on the terrain and incline you are skating on. If it's too cold to skate outside, go to the ice skating rink to get a full-body workout and practice your balance and agility.
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