The fat burning formula is simple: eat fewer calories than you burn. You can create a calorie deficit through dietary restrictions, exercise, and a combination of the two. Which type of cardio workout to burn fat and lose weight will help you reach your goal the fastest?
To lose weight, you need to train so that the calorie deficit (consumption minus consumption) is maximized. Less food, more physical activity. But what should the training be like? Remember that calories are consumed not only during training, but also after - due to an accelerated metabolism. Moreover, the effect of increased calorie consumption in the "state of rest" is given by strength training. Cardio training can burn more calories while you are doing it, but only a few types of cardio training (rowing machine,) help while you are resting.
Benefits of cardio training
- Strengthening the heart muscle
- Improving endurance
- Burn fat and lose weight
The main types of cardio workouts: walking, running, swimming, rowing, jumping rope,.
In the gym you can use exercise equipment: bicycle, treadmill, elliptical trainer, stepper, rowing machine.
Types of cardio by intensity:
Low- to medium-intensity cardio (55-75% heart rate):
- low stress on the joints (knees) - ideal for beginners and those who have a lot of excess weight
- need to be done for a long time, because calories will only be burned during exercise
- you can use such workouts for active recovery after strength training
High-intensity cardio training (70-85% heart rate)
- burn more calories and are considered more effective for weight loss
- better "accelerate" metabolism
- take less time
- not recommended (may negatively affect muscle recovery)
- not suitable for beginners
For maximum fat loss, it's best to alternate between strength days and cardio days. If you can't do a separate day of cardio, then you can do cardio after the strength one.
Types of cardio workouts to burn fat
Cardio: Walking
300-400 kcal
Advantages
- best for beginners and those who are very overweight
- can be performed by those recovering from injuries / surgeries
- prepares for more serious loads
disadvantages
- burns few calories (least effective for weight loss): 15 minutes on a bike can burn as many calories as 45 minutes of walking.
- metabolism rises for a maximum of an hour or two after exercise (after higher intensity workouts, metabolism may remain elevated for up to 24 hours)
Cardio workout program:
Option 1
Walking at a low pace - 50-70% heart rate
Frequency - 3 days / week.
Duration - 20-45min
Option 2
Walking on a treadmill with an incline (50-70% heart rate)
Frequency - 3 days / week.
Duration - 15min
For the first 5 minutes, no incline, the next 10 minutes, increase the incline by 1 every minute (typically, the incline is indicated on the treadmill monitor).
Cardio: Running
An hour of cardio burns: 600 kcal
We are considering running at a constant speed (not interval training, where slow running alternates with sprint - about them below)
Advantages
- burns a lot of calories
- includes leg muscles in work
- "spins" metabolism
- suitable for athletes who value aerobic endurance
disadvantages
- can injure your knees
- not suitable for those who are overweight
- not suitable for those for whom shock loads are contraindicated (jumping, etc.)
Cardio workout program (for beginners):
Running at medium speed (don't sprint)
Frequency: 3 times / week
Intensity: 65-85% HR
Duration: 20-30 min.
If you can't run for 20 minutes without a break, then alternate between running and walking: for example: 2 minutes. running - 1min. walk - 2 min. running, etc. For each workout, lengthen your continuous running time until you can run 20-30 minutes. without switching to walking.
Cardio Cycling / Exercise Bike
An hour of cardio burns: 600 kcal
Advantages
- burns a lot of calories, while the load on the knees is less than when running
- suitable for both beginners and more advanced athletes
- involves the muscles of the legs in the work (and helps to achieve better muscle separation - "dry" the muscles of the legs)
Frequency: 3 times / week
Intensity: 65-85% HR
Duration: 30-45 min.
Elliptical Trainer
The advantage of the Elliptical Trainer (compared to a treadmill) is the ability to better engage the muscles of the legs and buttocks, with minimal stress on the knees.
An hour of cardio burns: 600 kcal
Cardio workout program (for beginners):
Frequency: 3 times / week
Intensity: 65-85% HR
Duration: 30-45 min.
Cardio: Rowing Machine
An hour of cardio burns: 840 kcal
Advantages
- burns more calories than running - and less stress on the knees
- includes all muscle groups in the work - legs, arms, back, abs
- used by athletes to increase endurance (often found in programs)
disadvantages
- Not every gym has a rowing machine
Cardio workout program:
Frequency: 3 times / week
Intensity: 65-85% HR
Duration: 20-25 min.
Cardio: Swimming
An hour of cardio burns: 600kcal
Advantages
- burns a lot of calories
- suitable for absolutely everyone, especially those who are recovering from injuries, because the load on the spine is minimal
- all muscle groups are involved
Swimming will have the maximum effect on fat burning if you work with a trainer, master different styles, swim at a fast pace. But even independent regular (!) Classes 3-4 times a week give results.
Cardio: Jumping Rope
An hour of cardio burns: more than 1000 kcal
Advantages
- burns a lot of calories
- helps to develop such qualities as explosive strength, endurance and speed (for boxers - cardio in the form of jumping rope is an obligatory part of the training)
- the hardest of all types of cardio
- do not train for too long - can lead to injuries (knees)
- contraindicated for those who are prohibited from shock loads
How much to jump rope? It is best if the rope is part of a workout or warm-up. 5-15 minutes (depending on the level of training) is enough. In 10 minutes you will burn 150-200 kcal.
Cardio:
A relatively new and very effective form of cardio workout for burning fat. Its essence is a constant alternation of periods of work at maximum and minimum heart rate.
Advantages
- HIIT is considered by many to be the best form of cardiovascular weight loss to burn fat most effectively
- maximum calories in minimum time
- increases metabolism for up to 24 hours after training
- unlike cardio training at a constant pace - does not cause an "addictive effect" - when the body adapts to the load and burns fewer calories during the same workouts
You will not burn as many calories directly in HIIT workout as with regular cardio. But due to the "promotion" of metabolism - you will burn more calories for the rest of the day.
Cardio workouts for fat burning: how to do it right
1 Start with light loads
As with any form of exercise, start with the lighter options for cardio. This will help prevent injury and premature burnout. Light jogs for 10 minutes at a moderate pace or even regular walking if you have injuries or a lot of excess weight. For obese people, doctors advise in the form of physical activity - daily walks. And only after part of the weight is gone, you can start running training. But even if you only have 10-20 kg extra, you still need to increase the intensity of your workouts gradually.
2 Train within the calculated maximum heart rate
The higher the heart rate at which you exercise (the higher the intensity), the more calories you burn. But if you go beyond the maximum (220 minus age), then you risk getting injured.
3 Maximum duration of cardio workout is 45-60 minutes
As much as you would like to quickly get rid of excess weight, cardio training lasting more than 60 minutes will lead to the opposite effect. You run the risk of injury - which will prevent you from exercising for quite some time. You will burn muscles - which are so important for getting a beautiful figure. If you want to maximize fat burning, combine cardio and strength training.
4 Exercise regularly
If you want to get an effect - train 3-4 times a week and with sufficient intensity (according to the level of training) - do not freeze! The fact that you are in the gym is not enough. You need to make an effort to get the result. For beginners, 3 cardio workouts per week for 45 minutes may be enough (if there is strength - less). But how to increase endurance, you need to train more often / more intensely.