Most people want to look good physically because it makes them feel more confident while staying healthy. However, it is all too easy to slowly pack on the pounds. We really have to do something in order to achieve our fitness goals. If you really are passionate about improving your physical look and overall health, how much are you willing to give? Are you willing to say goodbye to your usual easygoing routine in exchange for a better looking and healthier body?
Nowadays, obesity is one of the most common issues that people around the world face. Nearly 40% of individuals over the age of 18 in the United States are considered obese. Every year, the case of obesity also increases which leads to a higher risk of developing health problems like heart diseases. Thus, it’s about time to do something and step up even if you don’t have the budget for expensive exercise equipment yet. Start living a healthy lifestyle and get rid of your excess fats by trying the best cardio exercises!
Cardiovascular exercises serve as a vital part of fitness plans since it helps the body to boost the flow of blood and better heart rate. Once your body has already attained these two important things, your body will be able to burn calories while increasing your energy at the same time. So, if you are really dedicated to losing weight but don’t have the budget to hit the gym or buy exercise equipment, you can still do it by just following our given exercises below.
But once you are ready to invest in exercise equipment, don’t forget to get a cross trainer to maintain your dream body or even improve it.
The 9 Best Cardio Exercises for Weight Loss
Here we list our favorite workouts for shredding weight fast. Included in each mention is a short video that includes the exercise or a workout containing the exercise to get the idea wheels rolling. The great thing about these best cardio exercises for weight loss is that you don’t need expensive equipment (or a gym membership) to complete them and start getting results.
You may not be familiar with the term but burpees exercise can actually help you burn up to 100 calories in just 10 minutes! However, you need to be really passionate and dedicated in order to get used to this full-body exercise. Burpee is a combination of push-ups + squat jumps to develop your strength and lean muscles while burning calories.
What we love about this full-body exercise is that it helps the body to continue burning calories even after completing the whole burpees session. To slay this exercise, squat to put your hands on the ground then kick your feet back to go into the push-up position. After doing a single push-up, jump right back to the squat position and repeat it at least 6-10 times. If you’re a beginner, try to do this routine at least 3-4 times.
2. Cross Crawl
Cross crawling is one of the simplest cross-lateral exercises that focus on improving the back and abdomen muscles. Cross crawling is also like walking since it involves a combination of cardio workouts after some warm-up. By improving your body’s coordination and balance, you can enhance your breathing as well as your stamina.
But that is not all, cross crawling is also great for improving how the brain functions so you can boost your cognitive development. You can also improve your concentration skills with this cardio exercise. Start by standing straight, keep your feet apart, and your arms by your side. Then raise your arms, bring your left knee up to touch your right elbow, and return to standing position. Repeat this with your right knee and left elbow and back for 20-30 minutes straight.
Did you know that dancing is actually one of the hottest cardio exercises today? Well, believe it or not, dancing is an excellent workout that everyone should try. Dancing can help you burn calories and develop another talent that you will surely enjoy regardless of your age. Just as there are different kinds of cardio exercises, there are also different forms of dance that you can try to burn fats.
You can do a 30-minute dance cardio to lose up to 300 calories whether you prefer belly dancing, Zumba, aerobic dance, salsa, or hip-hop hustle. You can also try other dance forms to release your stress and lose weight.
4. Jumping Jacks
This exercise is one of the most extensive cardio workouts since it involves the entire body and 10 minutes of doing jumping jacks are enough to burn up to 100 calories already. Doing jumping jacks can help you increase your metabolism as well as your heart rate. At the same time, increasing your metabolism means burning more calories so physical enthusiasts really love including jumping jacks in cross-training routines and aerobics.
Moreover, you can also tone and strengthen the muscles on your legs, and trip those unnecessary fats on your arms and belly. Strengthening your heart muscles help a lot in improving your overall cardiovascular fitness. Do this by standing straight with your feet together and arms at your side. Then, jump up to stretch your legs outward while your arms are above your head to clap. Land on your starting position and repeat this for 25 – 30 times with 30 seconds interval per cycle. You can do 3-5 cycles per session.
This full-body cardio exercise is indeed one of the best workouts to help you lose weight. Whether you are in the gym or just at home, you can do pendulums to lose excess fats and tone your abs, butt, and legs. Since pendulums combine the power of cardio workout and core strengthening routines, this exercise can help your body to burn calories even after you’re done with the exercise.
But aside from these benefits, you can also improve your flexibility and increase your heart rate while improving your body’s posture and balance. If you want don’t want your upper body to be left behind, pendulums can also help in toning your upper body. Start by standing straight with your feet together. Slowly, lift your left leg to your hip-height as you bend your right knee then lift your left arm to your side and your right arm across your abs.
Hold your posture for 10 seconds then switch sides as fast as possible. Repeat this for 15 – 20 times.
6. Side Lunges
If you want a cardio workout that can help you lose weight and improve your flexibility, then side lunges can work best for you. Doing side lunges can help you strengthen your core stability since this cardio workout focuses on toning your abs, butt, quadriceps, and hamstrings by stretching your body’s muscles and tissues. Side lunges can be done at home or in gyms in order to improve your posture and balance.
Most importantly, your body becomes more functional and on-the-go regardless of your age. So, start by standing straight with both your hands on your waist and your feet apart. Lower your body to the right side by bending your right knee. Then, go back to the starting position and so the same on your left side.
7. Skipping Ropes
Believe it or not, the jump rope exercise never gets old since it can help you burn up to 220 calories in just 20 minutes. It is one of the most popular cardio workouts worldwide that even some of the popular boxers in the world never remove it from their exercise routines. Jump rope exercises help to tone the muscles on your lower body including your butt and legs.
The best part about this exercise, you can do it anywhere you want since you just have to carry your jumping rope and start working out. But, be sure to have a good pair of sports shoes, a jumping rope, and some space to do this routine. It’s normal to feel breathless if you’re a beginner so it’s better to stick with this routine for at least 3 – 5 minutes straight. As you become more accustomed to it, you can lengthen your session for better results.
8. Jog in Place
Also known as the indoor jogging or spot jogging, this cardio exercise is probably the easiest cardio workout ever. You don’t even need to go to the gym or leave your bedroom to do this exercise. You can do it anywhere you want for at least 30 minutes to burn up to 270 calories. Of course, jogging in place focuses more on toning your leg muscles but it also reduces your risks of heart problems. Overall, jogging in place helps improve your cardiovascular and musculoskeletal systems even with just a little preparation.
Start this exercise with a light jog as a warm up then gradually increase your pace while raising your knees higher.
9. Squat Jumps
Included in almost all kinds of cardio routines, this calorie burning exercise is really a popular choice. Squat jumps help in toning your leg muscles that include your calves, hamstrings, and quadriceps by developing lean muscles as you burn fats. You can also improve your overall body strength for doing squat jumps regularly and you gain a pound of muscle, you burn as much as 70 calories.
But that is not all with squat jumps because you can also tone your abs and the muscles on your back while achieving your dream abs. Most importantly, this cardio workout helps prevent injuries especially if you’re into sports since your balance and flexibility are also improved. So, start with your feet apart while in a squat position. Then, jump up and return to the squat position.
Repeat this cycle for 15 – 20 times then taking a 1-minute break before doing 3 – 4 more cycles.