Do you want to lose weight and get into perfect shape for the summer? Winter is usually the time of the year when we put on a few pounds which we want to lose by the summer to look our best. If you’re trying to lose weight you already know you have to eat a healthy diet, weight loss and burgers aren’t friends. But, physical activity goes hand in hand with a healthy diet. When we’re talking about physical activity, to lose weight and improve your fitness on the way you should perform cardio exercises. If you don’t know what exercises to do, then you’re at a right place because this article brings a few ideas. Let’s start.
High-Intensity Interval Training (HIIT) 10-minute workout
HIIT is a great way to lose weight and improve fitness. Even if you don’t exercise regularly, you can still do some HIIT exercises. This is important to stress because most people assume they can’t do HIIT if they are new to fitness. This 10-minute HIIT workout doesn’t can easily be done by fitness beginners or people who don’t exercise regularly. For this interval, you don’t even need any equipment. Perform the following exercises:
- Jab, cross, front (right side)
- Jab, cross, front (left side)
- Jumping jacks
- Sumo squats.
Perform 3 rounds of 20-second work (when performing some exercise, try to do as many reps as possible in 20 seconds). Take 10 seconds of rest between exercises.
Using stationary bike is considered as one of the best cardiovascular exercises. However, before you even start using stationary bike make sure you adjust the seat. Sometimes, the seat is too high or too low thus preventing you from doing your best.
To get the best out of exercising with a stationary bike you should alternate the intensity. For instance, do 2 to 3 minutes of high-cadence pedaling followed by 3 minutes of recovery and then repeat for 12 minutes. Also, you can occasionally stand to add another dimension to your workout.
This exercise is excellent for toning and firming muscles on your arms and legs. To perform this exercise you should:
- Stand with your feet hip-width apart and arms at your sides
- Jump with your feet wide as you raise your arms overhead crossing one wrist in front of the other
- Jump with feet together crossing one foot in front of the other as you cross arms in front of hips.
Continue jumping for 30 seconds to a minute switching arm and foot positions each time you jump.
You don’t have enough time to go to the gym? Or, you want to do cardio exercises while soaking up the sun on a warm spring day? In that case, stair training is ideal for you. This workout fits perfectly into your lifestyle fitness and it strengthens your cardiovascular stamina. Stair workout is excellent for toning muscles in your lower body
Stair workout doesn’t have to include running on the stairs only. In fact, there are wide array of exercises you can perform such as:
- Decline pushup leg lift
- Step-up-and-down lunge
- Toe tap
- Triceps dip
- Side leg lift
- Plank walk
- Climbing lunge
- Sprint up and jog down.
Perform 5 to 10 reps of each along with running or jogging up and down the stairs for at least 30 minutes.
Jogging is the standard cardio exercise that you, simply, have to do. It’s particularly beneficial if your fitness level isn’t that high. Jogging can aid in weight loss, and it increase your fitness levels at the same time. According to Journal of the American College of Cardiology study conducted by Peter Schnohr of the Copenhagen City Heart Study jogging is more beneficial than running itself.
The study included 1098 healthy joggers and 3950 non-joggers. It’s important to mention that joggers were divided into different groups from light joggers to strenuous joggers. Results of the study showed that light joggers had lower mortality rate comparing to strenuous joggers and non-joggers. It’s the ideal cardio exercise to improve overall health, increase fitness levels, and lose weight.
The best way to lose weight and improve fitness levels is to do cardio exercise. These exercises are versatile, there are many of them you can choose from, and they aim to improve your overall health by aiding weight loss simultaneously.