If you’re like most guys, you do cardio to help you stay lean and show off the muscle gains you get from hitting the weights, aka “the usual workout routine”. And there’s absolutely nothing wrong with that. Cardio doesn’t have to be intimidating – many fun and simple cardio workouts are surprisingly effective at burning fat and calories. In this article, Let’s tefi.info learn Top Best Cardio Exercises to Burn Fat.
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Jumping Rope (600 calories/hour)
One of the best cardio exercises for weight loss is jumping rope. It’s not only a calorie blaster but helps build bone density, strengthens your legs, and makes your heart stronger.
Fun fact: you’d have to run an eight-minute mile to work off more calories than you can burn jumping rope. An additional bonus is that, if done properly, this exercise is a lower impact than running.
Jumping rope is also a great form of plyometric workout, where both feet are off the ground. Plyometrics get your heart pumping and burn calories quickly and effectively. Other forms of plyometrics include exercises like:
- Jumping jacks
- Split jumps
- Box jumps (you can use any step or safe, elevated platform)
If jumping rope sounds like a fun way to incorporate cardio into your routine, check out this 15-minute jump rope and bodyweight workout to try at home or the gym.
Cycling (600 calories/hour)
Remember when you were a kid and riding your bike was the best part of the day? Good news: it’s great for adults, as well!
Cycling is a low-impact exercise that increases your heart health, strengthens your leg muscles, and burns some serious calories. Outdoor cycling also fills your need for fresh air and vitamin D.
But not everyone feels comfortable biking outside or has the financial means to purchase a brand new bike. If that’s the case, indoor cycling is an excellent option. According to The American Council of Sports Medicine, an average person burns between 400-600 calories in a 45-minute class.
Kettlebells
While a kettlebell workout isn’t technically a cardio-only exercise, its calorie-burning effects are too high to keep off this list. “Kettlebell workouts combine the best of both worlds: strength training and cardio,” says Adams. “In addition, a recent study on the calorie-burning effects of this type of workout puts it at around 20 calories per minute.” This total takes into account not only the aerobic calorie expenditure but also the anaerobic calories burned. Very few cardio exercises build muscle—this is one of the exceptions. You can expect to burn around 400-600 calories in just 30 minutes, says Adams.
Burpee (Best Cardio Exercises to Burn Fat)
One of the simplest exercises that can be done anywhere at any time. That leaves your heart thumping against your chest, your lungs on fire, and every muscle completely exhausted.
Burpees are estimated to burn approximately 355 calories within a 30-minute time-frame.
The Burpee is definitely one of those cardio exercises that don’t just help you burn fat but will also help you build some muscle definition.
From a standing position, you go down into a squat. You put your hands to the ground and keep them extended and you kick your feet behind you – you are now in a plank position.
Instead of stopping there drop yourself to the ground and do a push-up. From there as you push yourself back and you return back to your starting position as you jump in the air you grab on a pull-up bar and you do a pull-up.
This is going to leave your body completely exhausted after a couple of repetitions. There are also a couple of other really good variations of the classic Burpee that can help you increase the intensity and burn some extra calories.
Elliptical
These machines were originally designed to minimize the impact on the knees and hips but still allow a great workout. “Because the impact is quite low, the calorie-burning effect isn’t as great as other cardio machines, like treadmills and stairmasters,” explains Roger Adams, Ph.D., an expert in nutrition and weight loss. “However, the elliptical machine can be an excellent way to burn calories without wearing out your joints.” While the average 180-lb. man may only burn close to 500-600 calories per hour if he’s going at an above moderate pace, you can get even more out of it by switching up the intensity, speed, and resistance.
The best way to burn fat on an elliptical: Add a high incline to really activate more leg muscles, especially your glutes. “This movement can simulate stair-climbing without the impact,” says Adams. “Lower the incline and increase the resistance and you have a cross-country skiing feel to your workout that really works your quads.” As with the stepmill, don’t hold on to the handles or rails too tightly as this can reduce your efforts and lead to shoulder or wrist pain.
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