Cardio exercise is essential if you want to lose weight. However, there are certain workout programs that can enhance your weight loss efforts more quickly than others. The key to a successful regimen is performing workouts that you enjoy and to try out some of the less conventional types of cardio exercise. You can mix and match these exercises or try new ones to prevent boredom and avoid weight loss plateaus.
Run, Bike and Swim
If you like to run, bike and swim, you may be a candidate for a triathlon. However, you may simply aim for quick weight loss results, and a mixture of these three workouts can help. You can perform one, two or all three exercises in your daily regimen, or just do one each day. For example, swim 20 minutes, bike 20 minutes and run 20 minutes or swim one hour one day, bike one hour the next and run on the third day. Aim for at least 60 minutes daily. An hour of running, biking or swimming can burn between 400 and 600 calories, according to Harvard Health Publications.
Dance, Dance, Dance!
Dance is a great alternative to a repetitive workout routine and there are plenty of disciplines offered as a cardio workout class. If you like jazz, take a Jazzercise class. If you prefer hip-hop, many studios and gyms offer hip hop dance classes. Zumba is another popular dance workout, with Latin inspired moves, set to Latin-flavored music. Dance exercises isolate your major muscles to tone and strengthen, while elevating your heart rate and burning calories. An hour of dancing burns between 360 and 500 calories, according to Harvard Health Publications.
Interval Training
Interval training involves a constant variation in the level of intensity, to increase calorie and fat burning power. It involves maxing your heart rate for a couple of minutes, then resting for the same amount time over and over. Sprint for three minutes, then rest for three minutes. Try swimming five laps then resting for two minutes. Repeat this cycle many times until you have completed at least 30 minutes of interval training. This can burn between 300 and 400 calories for a 30-minute interval training session, according to Harvard Health Publications.
Circuit Training
Circuit training can help you lose more weight in a shorter period. It is usually a short, intense workout where you maneuver quickly from one machine to the next in a matter of seconds. For example, you might use the leg-press machine for one minute, then do jumping jacks for one minute, then perform a chest press for one minute, then jog for one minute. Most circuits help build cardiovascular and muscular endurance at the same time. Complete at least two to three circuit training progams each week times a week, for best fat loss results. Half an hour of vigorous circuit training can burn 240 to more than 350 calories, according to Harvard Health Publications.
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