To lose weight you must burn more calories than you consume. Engaging in regular cardio workouts will increase your weight loss potential. The staff at Mayo Clinic.com says, “The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control.” Varying your routine can prevent you from falling into a rut, decreasing motivation and enjoyment.
Dancing
Sign up for a dance class once or twice a week to keep your body moving. Aside from being a good cardio workout, dance includes an element of fun that encourages repeated return. Many gyms offer a variety of styles targeting different fitness levels. Try fast-paced workouts such as Zumba!, HUSTLE or Hip-Hop classes. Outside of the gym, check out ballroom dance, tango, two-step or belly-dancing at community centers or dance schools. This method of exercise offers a good full body workout and even the relatively slow movements of ballroom dancing will burn 219 and 327 calories per hour.
Walking
A brisk walk every day can burn between 277 and 414 calories per hour. Avoid taking a leisurely stroll and make an effort to walk three to four miles per hour for the best results. Adjust your walking speed or distance when you find yourself able to complete your usual routine without effort. Choose different routes or walking partners or join a walking group to stay motivated and engaged. Some people like to use walking poles as a way to add an upper body workout and maintain proper posture. Remember to warm up by starting at a slower pace for five minutes followed by a minute or two of stretching before continuing your routine. At the end of your walking workout, resume a slower gait to cool down.
Cycling
For those who prefer two wheels, cycling provides both a good cardio workout and calorie burning potential between 292 and 436 per hour when cruising at a 10 mile per hour rate. To increase your weight loss efforts, incorporate high-intensity riding into your training time. Selene Yeager of Bicycling Magazine says, “Even if you can ride fast only for short bursts, you can still dramatically increase your calorie cost.” For the best outdoor riding, choose bike trails that allow you to focus on your workout instead of traffic. If you prefer the gym, vary your routine by signing up for an indoor cycling class. To stay motivated, begin training for a bike tour or consider commuting by bike once or twice a week as part of your weekly routine.
Hiking
You don’t always have to go miles into the wilderness for a good hiking workout. If you have hills in your neighborhood or live in a city that provides a good balance of flat and uneven terrain, you’re all set. Because hiking forces your body to climb and descend, it will burn more calories than simply walking on a flat surface, between 438 and 654 calories per hour. Carry a small amount of weight in a backpack to increase the number of calories burned and provide an extra workout for your core muscles. Start your routine slowly, but work on hiking for three to five miles within an hour to maximize weight loss potential.
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