14 Best Cardio Workouts to Burn Fat and Improve Your Health

Best Cardio Workouts
Best Cardio Workouts

All cardio exercises are beneficial to your body and health. But not all cardio burns the same amount of calories or target the same muscle groups.

Some cardio exercises are more intense and anaerobic in nature. All while others are less intense, more aerobic. It’s important that you find one that works for you.

But one thing is clear. Regularly doing cardio can benefit almost every aspect of your health.

Whether your goal is to burn more calories, lose weight or improve your endurance, cardio is a great exercise for that.

Below we rounded up 14 of the best cardio exercises so you can start reaping the benefits cardio has to offer.

Here are the 14 Best Cardio Workouts to help improve your health and fitness.

1. Cycling

Cycling is a low impact activity that can burn a high amount of calories depending on how and where you cycle. Whereas a casual ride down your neighborhood sidewalk can indeed burn calories and improve your overall level of fitness, you should incorporate inclines in order to burn the maximum amount of calories.

2. Spinning

Spinning is like cycling, only your bike is stationary. Because you can adjust the resistance on a spinning bike, it is a great workout for individuals of any fitness level.

It is possible to burn around 400 to 600 calories during a moderately intense 40-minute spinning session.

3. Swimming

According to studies conducted at the American College of Sports Medicine, swimmers can burn up to 7.5 calories per kilogram of body weight.

This is due to the fact that water increases resistance over the entire body, causing it to expend much more energy to move than if it was on land.

4. Elliptical trainer

The elliptical trainer is the most popular piece of cardio equipment in the gym. However, many individuals lean on the railings, therefore lessening the calorie-burning benefits. Because the elliptical is easy to keep going once it is in motion, energy expenditure drops, therefore lessening the calorie-burning effects.

5. Zumba

This popular dance aerobic workout is set to rhythmic South American music and is very popular in gyms everywhere. The upbeat music and fun dance moves can make an hour-long workout fly by, therefore providing you with an intense workout and a high-calorie burn without feeling like you are actually working.

6. Running

Running is a highly effective way to burn excess calories. However, the longer you run the more efficient your body becomes at running, which results in a lower calorie burn. To keep your body burning calories at maximum efficiency, jog slowly for a few minutes, then sprint for 1 minute.

7. High-Intensity Training 

According to the American College of Sports Medicine, HIT (high-intensity training) burns more calories in a short period of time than a moderate-intensity exercise for a longer period of time. Although this method of training burns more calories than traditional cardiovascular exercise, it is best suited for those who are starting out in the good physical condition.

8. Kickboxing

Kickboxing incinerates calories because it uses every major muscle group in the body. Depending on your body type and weight, an hour-long kickboxing class can burn up to 800 calories.

9. Surfing

Surfing is an extremely aerobic activity because it entails carrying a heavy board across the beach, running into the surf, and shifting your body on the board to maintain an upright position. This provides you with a total body workout.

10. Hiking

When it comes to weight loss, hiking is an often overlooked activity. Because of the unstable terrain, a person of average weight who hikes at a rate of 2.5 mph can burn roughly 250 calories in an hour’s time. 

Rowing: The rowing machine is actually a total body conditioning machine. Rowing is an incredible cardiovascular workout because it utilizes both upper and lower body muscles and can burn around 1000 calories per hour.

11. Sprinting

Researchers at Colorado State University conducted studies to prove the intense calorie-burning benefits of sprinting versus running. They concluded that sprinting burns up to 300 more calories per session than just running alone.

12. Basketball

Basketball is an incredible cardiovascular workout because it is so full of variety, such as running, jumping and lunging. An intense one hour game of basketball can burn up to 750 calories.

13. Tennis

Tennis not only burns a large number of calories but it also greatly improves heart and lung function. A study published in the British Journal of Sports Medicine states that tennis may just be the perfect cardiovascular exercise because it can be performed by anyone of any age and has such a wide range of health benefits.

14. Jumping Jacks

Jumping jacks are another great cardio exercise you can do to improve your fitness. They’re great for burning calories and building total-body strength. According to healthline.com, you can burn one calorie for every 2.2 pounds of body weight per hour. So if you’re looking to lose weight and burn fat, adding jumpings to your fitness regimen can help, big time.

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