10 Best Fat Burning Cardio Exercises

Burning fat, building strength, and improving fitness are possible with a bit of willpower, and you don’t need to go to the gym or use expensive machines.

Getting a little exercise is possible. And necessary. The World Health Organization (WHO) recommends at least 150 minutes a week of physical activity because of the important implications it has for our well-being since, among other things, it reduces the risk of: 

1. Hypertension 
2. Coronary Heart Disease 
3. Stroke
4. Diabetes 
5. Breast and Colon Cancer 
6. Depression 
7. Falls

It also improves bone and functional health and is a determining factor in energy expenditure, fundamental for caloric balance and weight control. And it is at this point; we propose a series of basic exercises that can help you burn fat, develop strength, and improve your overall fitness.

There is no need to go to the gym, or to go cycling, or to run. The fitness plan is tailored to each individual’s pace of life or particular circumstances. We can train comfortably without leaving the house and without the need for pricey equipment. All you need is a little willpower and to comply with the minimum recommendations of the WHO.

The body also recommends that men consume 2000 to 2500 Kcal per day and women consume 1500 to 2000 Kcal per day. Depending on your goal, to lose weight or to maintain an excellent physical condition, you will have to choose to reduce calorie intake through an appropriate diet to avoid fat accumulation or to balance input and expenditure.

10 Best Cardio Exercises To Perform At Home

Jordan Yeoh, one of today’s numerous fitness gurus, proposes workouts that are aimed at burning fat while also working with various muscle groups to build both the upper and lower body.

You can choose to do as many repetitions as possible for 20-30 seconds, resting between each set. Suppose you have any doubts about the technique or the workload you can handle, depending on your fitness level. In that case, you should consult a professional who can guide you since each person requires a different approach depending on their circumstances.

1. High knee run or knee raises.
2. Bicycle crunches
3. Jump-in.
4. Jumping lunges
5. Power push-up or push-ups.
6. Lateral jump.
7. Burpees.
8. Squat jump or squat with a leap.
9. Mountain Climber.
10. Tuck jump or jump with knees to chest.

7 Exercises For Beginners

If any of the above exercises do not suit your needs, Yeoh also proposes a circuit of 7 exercises, also designed to burn fat and improve fitness, which should be completed between 3 and 5 sets.

1. Push-ups. 10-15 repetitions.
2. Crunches. 15-20 repetitions.
3. Jumping jack. 30-50 repetitions.
4. Plank. Hold the position for 20-60 seconds.
5. Squats. 12-20 repetitions.
6. Squat with leg raises. 5-8 repetitions for each leg.
7. Butt kick. 20-30 repetitions.

Five Practical Exercises For Men To Lose Weight

Losing weight is not just a question of appearance; it is also a matter of health. It is not only a women’s issue; some men need to do it. In this case, one way to achieve it is through practical exercises to lose weight.

For Timothy Church, professor at the Pennington Biomedical Research Center in Louisiana, United States, losing weight is not difficult; anyone can achieve it. It isn’t easy to maintain it, so it is essential to combine diet with exercise.

The physical training needs for men are different from those of women. The strategies, movements, and intensity are not the same when looking to lose weight.

Exercises For Them To Lose Weight

Todd Durkin, a qualified trainer and author of The Impact Body Plan says one of the best ways to lose weight is through intense workouts. You expend a lot of energy with them.

According to Durkin, this series of exercises is practical, but they must be continuous and repetitive.

1. Jumping Squat

Also known as frog jumps, they help burn more calories. To do them, spread your feet so that they are shoulder-width apart. Start jumping as high as you can. Perform ten repetitions and immediately follow with the plank.

2. Plank

Lower to the floor and place the palms of your hands and feet on the floor. Stretch your body and arms. Begin to go up and down as if you were doing push-ups; when you come down, open your arms. Continue until you complete ten repetitions and start with crabs.

3. Crabs 

Sit on the floor and place your arms behind your body, palms apart on the floor, rotate them, so they are in a comfortable position. Lift your buttocks and rest your feet on the floor. Your hands and feet are your support. In that position, begin to raise and lower quickly. Repeat ten times and perform the first three exercises again to complete three sets.

4. High-Intensity Aerobic Intervals

This is a very demanding workout that requires you to adapt to your physical condition. The routine can be performed on any cardio machine in manual mode. Work four minutes at moderate to high intensity. Then two minutes at a recovery level and repeat until 64 minutes are completed.

If it’s too heavy, between intervals, rest two minutes, you can do stretching or light movement to recover.

5. Weight training

Although aerobic exercise is highly recommended for weight loss, a recent study by the Harvard School of Public Health indicates that when men lift weights for 20 minutes a day, they accumulate less abdominal fat.

This is because when the workout is fast and intense, the metabolism is accelerated. Researchers suggest that the idea is to combine cardio with weights for optimal results.

The Bottom Line

When exercising to lose weight, take into account the breaks, so you don’t injure yourself. The key is that your rest periods allow you to re-energize so that you work more in less time. It all depends on your physical condition and training intensity. What other exercises do you propose?