9 Best Cardio Exercises to Lose Weight:Adults should do 150 minutes of moderate-intensity exercise every week, according to the Centers for Disease Control and Prevention (CDC). That being said, there isn’t a single way to lose weight that works for everyone because everyone’s body and digestion is different. But the CDC and the experts we talked to can give you some good ideas for how to keep your movement fun and useful.
9 Best Cardio Exercises to Lose Weight
Running
Going for a run is something that Cahokia and Lanichol both recommend doing in order to get some cardio in. The Centers for Disease Control and Prevention (CDC) considers jogging to be a “vigorous” form of aerobic exercise.
Therefore, if you want to achieve your need for optimal health, all you need to do is jog around the neighborhood for seventy-five minutes once a week
Cycling
Cycling your way to your cardio objectives can be accomplished in a number of ways, like riding your bike to work instead of taking the train or participating in a spin class that lasts for an hour. The Centers for Disease Control and Prevention (CDC) classifies it as either moderate or strenuous exercise, depending on the terrain.
Jumping jacks
Whenever your training needs a heart-pumping boost, Landicho suggests breaking out into jumping jacks and doing them continuously. Experiment with three sets of movement lasting thirty seconds each, with a pause of forty-five seconds in between each set.
Rowing
“Using a rowing machine is one of the most efficient ways to get a cardiovascular and strength training workout in a short amount of time,” Nick Jaworski, an athlete from Hydro and a triathlon, said in a recent interview with Prevention. Certain machine-specific workouts can be completed in as little as fifteen minutes.
Walking
The effectiveness of going for a walk that requires a lot of physical exertion is something that you should never, ever undervalue. Walking for thirty minutes, five days a week is a suggestion issued by the Centers for Disease Control and Prevention (CDC), which promotes walking for this reason. Walking is recommended for this purpose.
Jump rope
As a high-intensity form of exercise that works your whole body, jumping rope is a great way to get in shape. As Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab, Premix Nutrition, and ARENA, once told Prevention, “If you jump rope at any speed for 30 seconds, you’re going to start to feel it.”
Suitcase march or high-knees
Lanichol says to stand tall and bring one knee up to your chest using your core. Do this on the other side, finishing with high knees. “The marching position keeps your back straight and stops your weight from pulling you to the side,” he says.
Pullover crunch
“Lie on your back with your arms straight out over your chest and your legs spread out like a table,” says Landicho. “Stretch your legs out and reach your arms up over your head at the same time. Brace your body into a hollow position.”
Bring your knees up to your chest and pull your arms by your sides. This will put your shoulder in a crunch position. This move is a good mix of cardio and strength training, and it works the core, which is a key part of many weight loss plans.
Dancing
Lanichol claims that his “favorite” method of getting some exercise is to engage in freestyle dance. However, he does not specify which method he prefers.
Participating in a more structured aerobic dancing class could be as simple as singing along with karaoke in the kitchen, or it could be as complicated as attending a class that is more structured.
