Achieving your ideal body weight can be quite challenging, especially if your genes are holding you back. However, your genes are only a single factor that affects your body weight and shape. In fact, a proper diet and regular exercise are two external factors that can help you stand up to your genes and have a healthier body.
So, if you’re really intent on losing some weight, get ready to break into a sweat. Not only do you have to get enough exercise throughout the week, but you should also include heavy cardio workouts into your routine.
Swimming
What makes swimming such an efficient calorie-burning exercise is the fact that it engages almost every muscle in your body. This is a total-body workout that strengthens your core, back, arms and legs. The more aggressive the swimming session, the more calories you’ll burn.
Your stroke choice can also affect the intensity of your workout. For example, the breast stroke can burn around 372 calories in 30 minutes, while the butterfly stroke may burn around 409. Finally, swimming in the ocean or a river is more effective than swimming in the pool because swimming against the current exerts more effort.
Cycling
Not only is cycling an excellent cardio workout, but it’s also a great opportunity to enjoy the scenery. While exploring the scenic regions in your area, you’ll burn calories, strengthen your legs and enhance your heart health. Cycling for an hour can burn up to 600 calories, so hop on your bike and start pedalling! To intensify your workout, you can go cycling through a hilly region that will require more effort.
However, if you don’t have a bike or don’t feel comfortable cycling outside, you can sign up for an indoor cycling class – on average, you can burn from 400 to 600 calories in 45 minutes.
Jumping rope
Jumping rope might seem like a child’s play, but it’s actually a serious cardio workout that can burn up to 800 calories per hour. In addition, this activity will also enhance your bone density and improve your balance. You should aim at 100 bounces per minute and take short breaks. Jumping rope in intervals will help you exercise more vigorously for a longer period of time. If lose weight by jumping rope is your goal, then get a rope and start jumping as you can.
High-Intensity Interval Training
High-Intensity Interval Training (HIIT) has become quite popular over the past few years and it represents one of the most efficient cardio workouts. It entails periods of intensive workout, followed by a brief recovery and then another intensive workout session. The higher the intensity of the workout, the more oxygen your body will need and the more calories it will burn – around 600 calories per hour.
Another great thing about HIIT is diversity. You can do any type of exercise you want as long as it’s intensive – cycling, running, push-ups, burpees, pull-ups, dips, you name it!
Rowing
Rowing is another total-body workout that will help you start burning calories in no time. It engages nine muscle groups, including the abs, triceps, biceps, quads, hamstrings, glutes and others, burning approximately 816 calories per hour. It will help you lose weight, strengthen your muscles and improve your heart health.
So, next time you see the rowing machine in the gym, don’t just stare at it in bewilderment, but start rowing! Keep in mind that rowing outside, where conditions aren’t controlled, is more challenging, especially on a windy day.
Rock climbing
Not only is rock climbing a challenging and high calorie-burning activity, but it’s also quite thrilling – it will get your adrenaline running in no time. Climbing for 30 minutes can burn around 409 calories, engaging every muscle in your body.
Of course, this depends on the intensity and difficulty of your workout – more difficult routes at an intensive pace will burn more calories. You also have different options when it comes to routes, ranging from climbing gyms to natural surroundings.
Skateboarding
Skateboarding is more than just a fun activity – it’s actually a great full-body, cardio workout that engages a range of muscles, especially your abs and legs. A great number of people don’t even know that skateboarding offers a lot of health benefits, including increased flexibility, weight loss, improved balance and coordination and enhanced pain tolerance.
On average, you can burn around 500 calories per hour, but this number can vary depending on the intensity of your skateboarding session. With a specially engineered plastic longboard, you’ll have more speed, better flexibility and improved acceleration, which will provide you with the ultimate cruise experience.
Any of these cardio workouts will help you maximise your calorie-burning and achieve your goal weight. Not only will you get in shape, but you’ll also have fun doing it.
Photo credits: Pexels
Melissa Fann
Natasha Mitter
