Are you hunting for some ideas to shed your weight and searching for authentic ones? Here is the solution to this problem with weight loss cardio; read this article.
Losing weight is a dream for most people, but there is no magic pill to lose weight. To lose weight, you have to burn your calories. To do this, you have to have a healthy diet as well as cardio and strength training. Weight loss exercise becomes more effective when your heart beats faster. In this way, more fat is burned. An expert explains that the greater your heartbeat, the more fat you will burn.
To burn fat or maintain your weight, you need 90 minutes of physical activity every day. Cardio refers to a cardiovascular workout that elevates your heart rate. For beginners, weight loss cardio is split up into three smaller movements a day, for example, 30-minute workouts in the morning, a 30-minute lunch break, and a 30-minute workout during the night. Beginner exercises do not require any special training or any experience in physical activity. Their stamina can be increased as they advance in their cardiovascular ability.
The following list of weight loss cardio for beginners can be performed anywhere, such as at their home and workplace:
Dancing
Dancing is fun as well as excellent exercise. You can turn any free space in your house into a dance floor. Turn on the beat music and start dancing. It will burn your calories, so it is delightful. Don’t limit it to only Rumba classes.
March In Place
This exercise can increase the heart rate. It is an excellent warm-up exercise.
You can also do it as single cardio activity. With time, you can increase the intensity by raising the knees higher or by increasing the speed.
Jump rope
The most fun game of childhood is rope jumping. If you think your youth is gone and there is no chance, then get yourself a jump rope today. Turn on your favorite playlist and start jumping. This thing is an excellent beginner weight loss cardio, and you can do it anywhere you want. Take your jump rope everywhere with you and do it whenever you get some spare time. Improve your health with fun. If you are not good at jumping rope, you can also swing an imaginary rope in the air. Stand straight with your feet together and jump up and down; you can turn your arms in a circular direction.
Swimming
Swimming engages your heart as well as your legs in exercise. This thing is a low-impact form of cardio but has a significant impact on your heart rate, and it also protects your joints. With only one minute of fast swimming, you can burn 14 calories. A butterfly roke burns more calories than a breaststroke. If you are not a strong swimmer, then do intervals in swimming.
Leg stand
Standing on one leg works on the abdominal muscles.
How to perform this exercise?
To perform this exercise, you need to take four simple steps.
- Stand straight with your feet together.
- Bend the knee and lift one leg off the floor.
- Hold it for 10-15 seconds and then return your foot to the floor.
- Repeat this with the opposite leg. You can also hold the leg with your hands in the beginning. You can also lift your leg higher off the floor to increase the difficulty.
In place–jogging
It is a very effective and simple exercise to increase your heart rate. This thing is also a very suitable warm-up activity.
Circles by the arm
Arm circles can be performed while sitting or standing; this exercise is suitable for all levels.
How to perform it?
Sit or stand still and rotate your arms, making a circle in both clockwise and anticlockwise directions. This movement resembles the butterfly movement.
You can also draw small circles.
Jumping Jacks
The jumping jack is a fun exercise. This thing is a good beginner’s weight loss cardio.
How to perform it?
- Stand straight with your feet apart, almost hip-width, while keeping your arms down.
- Jump out with your feet apart, raising your arms out to the sides in the air.
The intensity of exercise can be increased or reduced by increasing or reducing jumping speed.
Windshield Wiper exercise
This exercise works the abdominal muscles, shoulders, and chest.
How to perform it?
- Lie down on the floor with your feet flat.
- Bend the hands towards the ears by extending the arms from the shoulder.
- Raise your hands toward the head to meet each other.
- Lower the hand to attain the starting position and repeat the steps.
Stair climbing
Stair climbing is a popular way to burn fat and calories. It has more impact on muscles than simple walking because there is a higher leg lift and it strengthens your legs in practical ways. To increase the intensity, you can increase your climbing speed or carry weight with you while climbing. It can be difficult for people with bad knees because it puts a lot of pressure on the joints.
Cycling
Cycling is the best way to burn your calories. There is no fixed time for cycling. You can do it anytime you want. Even if your workplace is nearby, you can go on a cycle. It’s an exercise combining work and fun. Stationary bikes are also available in most gyms. Vigorous cycling can burn almost 1150 calories per hour, while moderate cycling will burn half of that.
Elliptical
This machine has a minimum effect on the knees and hips, but it still allows for a great workout. This machine is not as good as other cardio machines, such as treadmills, but it is an excellent way to burn calories without wearing out your joints.
In place-running
Staying in one spot, a person moves their body as if they are running. Running in place can reduce muscle fatigue and strengthen the muscles. Research also proved that it improves flexibility, lumbar stability, and gait. Running in place can be part of an interval workout.
How to perform it?
- Run for 2 minutes in place.
- Increase speed.
- Rest for 1 minute.
- Jog for 3 minutes in place. Again, rest for 1 minute.
Squat jumps
It is the same movement as a regular squat but with jumps. This exercise targets the thigh, buttock, and hamstring. Also, it increases the flexibility of the body.
How to perform it?
- Stand straight with arms along the sides of the body and feet apart.
- Squat until the knees are at a 90-degree angle.
- Swing the arms forward and backward while jumping.
- Land and repeat all the steps.
Tips for beginners
To get the most benefits from cardio exercise, you can try the following things:
- Make sure to warm up and cool down before and after a workout session.
- Give your body time to recover from the workout.
- Eat a healthy and balanced diet.
- Slowly build your stamina.
- Set your health goal.
- Do exercise in a daily routine.
Frequently asked questions
How long should you practice cardio before you start losing weight?
Overall, according to the American College of Sports Medicine, less than 150 minutes of moderate or strenuous physical activity per week, such as cardio, is unlikely to result in weight reduction. It does, however, suggest that more than 150 minutes of this form of physical exercise each week is adequate to help most people lose weight.
Is a 20-minute cardio session sufficient?
Adults should engage in at least 30 minutes of moderate-intensity aerobic exercise 5 days per week OR 20 minutes of intense activity 3 days per week.
Can I perform exercise on days when I’m supposed to rest?
The quick and easy answer is yes, cardio may be done on rest days. You don’t need to perform cardio on your rest days if your primary aim is to gain a lot of muscle and you don’t mind becoming bulky.
I’m not sure how hard I should work.
Work hard enough to raise your heart rate and respiration, but not so hard that you get entirely out of breath. You should be able to hold a conversation while exercising.
What if I’ve never exercised before?
Some of these workouts may appear difficult if you’ve never been active before. You may become disappointed and quit if you take on too much too soon. Slow and steady is the way to go. It’s OK to do 10 minutes in the morning and 10 minutes in the evening until you’ve built up your stamina if you’re aiming for 20 minutes every day. Then up your pace!
If you have a specific objective in mind, such as a breast cancer awareness walk, allow yourself plenty of time to prepare.
