Intense cardiovascular workouts help to build strength and endurance while burning fat and calories at the same time. They are actually simple high-calorie-burning exercises that help you work towards your weight loss goals. Did you know that you can burn more calories doing high-intensity cardio exercises than you do when running?
Here are 5 cardio exercises that will help burn fat and calories quite fast:
The Kettlebell Swing
This is a high-intensity cardio exercise that will work the muscles around your quads and send your heart into a healthy tempo. A study done at the University of Wisconsin showed that each participant of kettlebell swing exercises burned 20.2 calories every minute after a 20-minute workout. The kettlebell swing is quite effective because it exposes your body to movements you are not used to. It is an exercise that really taxes the body, helping you burn calories and fat very fast.
A Harvard University study found that a person weighing around 185 pounds can burn 377 calories after half an hour of vigorous rowing. This means you can burn around 12.5 calories per minute when you do indoor rowing exercises.
How is this possible? Well, when rowing, you use the muscles in your arms, back, and legs to execute efficient strokes. Rowing is a total body trainer which is why it is very effective in burning calories. The rowing machine also gets your heart beating fast. Both gym junkies and new-comers looking for something that is fun and efficient can benefit greatly from rowing exercises. It doesn’t have to be very vigorous at first. You can start with a short easy rowing phase of ten minutes followed by one minute of intense sprinting then two minutes of rest. Repeat this around five times in each training session.
You may not believe it but it is indeed possible to burn 87 calories per minute while exercising on a stationary AirDyne bike. The AirDyne bike is a great calorie burner because it increases its resistance the harder you pedal. However, you have to give it your best in those 60 seconds to achieve the desired results.
Tabata Jump Squats
In a study done at the Auburn University in Montgomery, participants who did eight full rounds of jump squats burned 13.4 calories per minute and even doubled their post-exercise metabolic rate. The exercise involved four minutes of all-out jump squats in which you do 20 seconds of intense jumps followed by a 10-second rest. The squats actually help you burn calories during the workout and after.
It is not a secret that jumping rope is one of the most effective cardio exercises that have stood the test of time. Humans have been jumping rope since they left the cave, presumably. The Compendium of Physical Activities states that moderately intense rope jumping of between 100 and 120 skips per minute burns around 13 calories in a minute. Jumping rope is an effective calorie burner because it uses more muscle groups than running or jogging. The cardio exercise also challenges your coordination and balance. It also demands extra hand and foot skills.
The five calorie-burning activities will keep you in good shape. However, it helps to maintain a healthy diet and exercise consistently to achieve your weight loss goals.