If you want to lose fat properly and efficiently then cardio is not an option, it is a must! There are different types of cardio that you can do depending on what suits you. This article will share some effective cardio workouts for rapid weight loss.
There are two different types of cardio. The first one is steady state cardio. This is done at a lower intensity for a longer period of time. It is great for beginners and there are lots of different workouts you can do.
Here are some examples:
- Brisk walking
- Stationary Exercise Bike
- Rowing Machine
- Elliptical Machine
- Stair Climber
As you can see there is quite a variety of different types of cardio you can do here. Each exercise can be varied in terms of frequency, intensity and duration. It is always best to start with a lighter load and progress from there. You do not need to kill yourself!
You can then let your results dictate the adjustments you make. Most people will start getting great results doing 30 minute sessions 5 times a week. Once you hit a sticking point you can then increase it to between 40-45 minutes 5-6 times per week.
The idea is to never do any more cardio than you need to. If your genetics are above average and you can get away with doing it 20 minutes at a time 3 times a week then that is great! However most of us are not so lucky.
The second type of cardio workouts for weight loss you can do is called High Intensity Interval Training or HIIT for short. This type of cardio is a lot more intense and is gaining popularity. It is great if you are in better shape and you want to save some time.
Here are some examples:
- Wind Sprints
- Hill Sprints
- Climbing Stairs
- Using Intervals on a Treadmill
- Using Intervals on a Bicycle
- Jumping Rope
- Mountain Biking
The idea here is to go all out for a brief period of time followed by a similar period of rest. For example, you can run for 1 minute and then walk for 1.5 minutes. Keep doing this for an extremely intense 20 minute workout. You can also vary the speed of your running using a treadmill.
Another example is hill sprinting. You run up a decent sized hill as fast as you can and then walk back down. Or you can do the same thing with stair training. Stairs are relatively easy to find and the good news is that not many people are using them!
One of the main benefits of this type of training is that it really increases your metabolism following the workout. It is also easier on your joints. The cons are that it is extremely intense and might not be something you enjoy.
Personally, I like doing longer duration with lower intensity such as brisk walking. It gets the job done and I enjoy it. The choice is yours but the main thing is that you simply do something!