Like Zumba dance workout, this is also one of the most preferred ways of exercising by women. Belly dancing workout helps in achieving your fitness goals and is the right choice for a flat stomach. Switch on to your favorite Zumba dance video, available for free, on the internet, and burn those calories off. The dance steps are not very difficult and with the perfect instructions for every beat, these videos are the pick if you want to do it with your mother, aunt, or even your granny! Keeping or gaining new muscle while getting in cardio is a delicate process. Many performance activities can be sustained long enough for a good cardio workout. Another great way to burn calories is through combat training or sports. After the two mile mark she does some squats with abduction, a little more walking to cool down, and then some stretches. Walking reduces your risk for health factors related to cognitive function, including heart disease, stroke and depression. Centers for Disease Control and Prevention, walking regularly is an effective and safe way to reduce joint pain. Walking uses all the large muscle groups in your body, including your legs, abdominal muscles and arms. What's more, upping the intensity of your cardio exercises brings some major rewards. Cardiovascular exercise, or cardio for short, is moving your body with the purpose of increasing your heart rate, Meghan Clare, CPT, says. Luckily, there are tons of effective cardio exercises that’ll rev up your heart rate while simultaneously building strength. If you’re craving a good sweat and ready to kick your endorphins into high gear, cardio exercises are your BFF. Going fast enough will fire up your anaerobic system and fast-twitch muscles so your body is prepared to handle higher-intensity work when, say, you want to join that pick-up soccer game or run to catch the train. For some of us—especially if we’re a little bit deconditioned—that moderate intensity isn’t too hard to hit once we begin walking, Boreman says. Ambling along without much of a hurry (say, the pace you use while window shopping or walking a slow-moving senior dog) is unlikely to get your heart pumping to that level. Well, experts say that depends on both your current fitness and the exact approach you take once you lace up those walking shoes. Or do you need to push yourself harder to get legit heart health benefits? Have fun with this low-impact, fat-burning program while you rack up the daily steps on your Fitbit! Walk 2 miles and dance to latin music all from home! Get more of SELF's great fitness content delivered right to your inbox “Just doing what you can with what you have and just enjoying what you’re doing is great,” she says. Proactively strengthening those hamstrings and glutes through hill work can help us build more balanced strength throughout the body. And if you do pick up the pace, you boost the benefits. By varying the equipment, you don’t allow your body to adapt to any particular exercise. Low and moderate steady state cardio (LISS & MISS) are where you can run into the muscle breakdown. On the other hand, people looking to cut body fat or lose weight in general should increase up to 7 days a week over the course of their cut. Talk to your primary care provider to identify healthy fitness goals and determine the best cardiovascular exercise for you. The National Institute on Aging reports brisk walking is considered more beneficial to cognitive health than non-aerobic stretching and strength training. According to the American Cancer Society’s exercise activity calculator, walking briskly burns almost 300 calories per hour for someone weighing 150 pounds. They're especially helpful for runners and dancers. This move works muscles in your entire bod, and it requires zero equipment. Natalya Vasquez, CPT, is a certified personal trainer, health coach, and founder of Bridal Bootcamp San Diego. One commonly known exercise is walking, which is primarily recommended since it does not require much effort or money to practice. So, what is the difference between walking and running and how does all this compare to helping you reach your goals. Based on the above discussed benefits Cardinal is very crucial in enhancing health both of the body and the mind. “Your goal is to perform the exercises with proper form to prevent the risk of injury, even if that means moving slower than you hoped for.” In particular, if you’re pregnant or postpartum, always talk with your doctor before doing any intense exercise, adds Brewer. You can also vary the intensity of the workout by controlling your speed, tempo, and reps/sets, says Brewer. It's worth repeating the biggie boosts that come with these exercises, according to trainers. If it feels like the benefits of cardio are endless, they kinda are, TBH. I am a high intermediate/low advanced exerciser. The background exercisers are very motivating, charming, and look happy to be there. This is the best 2 mile walk of hers I've tried. Leslie gives very clear instructions and stays with the beat of music(which makes the workout enjoyable). Leslie combines leg moves with some arm movements, which I think gives a good workout. If you’re trying to lose weight, you can probably shorten the length of a couple sessions by 5-10 minutes.Regular cardiovascular training helps regulate blood pressure, improves circulation, and boosts metabolism, making it easier to maintain a healthy body weight.Shorten with AI Shorten with AIThese offer the best combination of intensity and duration for the best energy output.Changing things can be as simple as introducing an incline to the treadmill if you usually walk on it flat.Walking is only an effective workout plan if you do it regularly.Like Zumba dance workout, this is also one of the most preferred ways of exercising by women.This afterburn effect makes cardio an effective tool for enhancing metabolic efficiency and supporting long-term calorie expenditure.If you’re looking for a quick and intense burn, opt for a HIIT workout, but if you want a longer, full-body sweat sesh, alternate between upper and lower body exercises, says Vasquez. I highly recommend this video to anyone who likes Leslie but would like more variety in the steps. This workout really moves and has lots of variety. Grapevines, side steps up and back, kickbacks with her hand touching her toe in the back combined with knee lifts touching her toe in the front. Physical activity is anything that moves your body and burns calories. Only about one in five adults and teens get enough exercise to maintain good health. Are you fitting in at least 150 minutes (2.5 hours) of heart-pumping physical activity per week? Or perhaps it’s going to be particularly nice outside next week so you ditch the ‘mill and walk outside. Walking uphill on an inclined treadmill is more challenging and will burn more calories.So, what is the difference between walking and running and how does all this compare to helping you reach your goals.Grapevines, side steps up and back, kickbacks with her hand touching her toe in the back combined with knee lifts touching her toe in the front.Israetel’s first category ranked cardio activities based on daily calorie-burning potential.Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats.Laura Girard, CPT, is an online fitness and certified nutrition coach and founder of The Energy Academy.Cardio, also known as aerobic exercise, includes all activities that cause the heart and lungs to function more effectively.This one she spends most of her time giving cues. (2) Research shows that it’s as good or better than moderate-intensity continuous training for fat loss. HIIT provides the best performance and health benefits with minimal time commitment. Per unit time, high-intensity interval training is kind of undefeated, but you just can’t do it for that long. Which ones burn the most calories, and how can cardio modalities for body-shaping goals be programmed? When you exercise at moderate intensity, your heart should beat faster, and you should be breathing harder than normal, but you should still be able to talk. The American Heart Association (AHA) recommends 150 minutes (2.5 hours) a week of moderate-intensity aerobic (cardio) activity. Everyone knows that walking is an easy way to move your body. Aerobic dance workouts are fun and a diverse form as it offers a variety of exercises to choose from according to your level of difficulty. And if walking is the only form of cardio you do, he suggests including some harder pushes or intervals during some of your workouts to fit in some of that vigorous effort too (say, by challenging yourself to book it for the length of a song). Others who are more fit, however, need to be pretty deliberate about keeping a “brisk” pace or climbing an incline (or maybe even wearing a weighted vest) to get their heart rate high enough through walking alone. But if your goal is to get in a true cardio workout, is walking really enough? Taking a brisk walk for five or ten minutes a few times a day will add up. Cardiovascular system benefits from the rhythmic movement; secondly, muscles also get benefited since one exercises every part of the body by weight training or body weighing. Fast walking is one of the best exercises since it aids in strengthening the muscles of the heart, relieves knee pain and thus helps in weight loss. Among cardio exercises, walking and running can be effective for those looking to get in shape, depending on their fitness level and goals. Walking reduces your risk for health factors related to cognitive function, including heart disease, stroke and depression.My total steps add on a fat loss phase…around 12,000 steps.However, the cardio benefits from it are more limited, Girard says.During the aerobic section you're exercising at a 5 mph pace, which gets my intermediate-level heart rate up.Moderate-intensity exercise includes any physical activity that gets your heart, lungs and all your large muscle groups working harder.This style works great with your partner and also helps in giving your arms a solid workout.Otherwise, you can switch from cycling to swimming, or running to cycling – you can switch to whatever interests you. This type of training involves a change in sets between high and low works and is ideal for burning the fats while building muscles simultaneously. Lineaments such as running, which involves an explosive movement, are good in the development of tone of muscles. For instance, you will have burned nearly double the energy required for a run than if you decided to take a 30-minute cardio walk. Walking is an ideal daily activity for those seeking long-term health benefits, offering a consistent and manageable way to stay active. Walking is a low-impact aerobic exercise less strenuous on the bones and joints than running. What Type of Cardio Burns the Most Calories? Ahead, the 25 best cardio exercises from trainers—ranked from beginner to advanced—to create efficient, fresh workouts that offer full-body benefits. Pairing cardio with strength training and flexibility exercises creates a well-rounded fitness program that supports overall health, enhances physical performance, and promotes sustainable, long-term results. Cardio assists in weight loss the health of your heart and makes you lose weight by burning calories while your muscles are strengthened through strength training and it helps pump blood and gain muscle mass. While cardio strengthens the heart and enhances endurance, combining it with strength training builds muscle and improves posture, and flexibility exercises reduce the risk of injury. The movements involved in walking and running certainly do qualify as cardiovascular activities; however, you should not limit your training routine solely to these if your goal is complete fitness. I also have Leslie's Weight Loss Walk and 3-Mile Walk, and I like this one because 30 minutes is convenient, the choreography is good, and I like the music. Beginners could follow this workout easily, too, by doing less arm movement if they get tired or stopping after the 1-mile mark (Leslie suggests this for beginners during the video). During the aerobic section you're exercising at a 5 mph pace, which gets my intermediate-level heart rate up. Forget running — this dance cardio workout helps you build cardiovascular fitness and resistance in 15 minutes Don’t worry if you can’t reach 150 minutes per week just yet. They recommend how much physical activity we need to be healthy. And if you’re sedentary, sitting less is a great place to start. Stronger Muscles: The blond woman who lost 30 pounds of post baby fat exercises full out, while others are more reserved in their efforts. They all exercise at different levels of intensity. The exercise class is made up of real people, all of whom have lost weight through exercise and diet--one person lost 100 pounds! And in the name of good content, I unrolled my yoga mat and swapped my morning run for a dance cardio workout. The women she exercises with have mostly lost weight (one lady over 100 lbs) and that is also inspiring for overweight exercisers. If you are looking for a low-impact walking workout, I would recommend this one. Many of my other cardio workouts I will blow off because I dont want to have to take time to shower, or I just woke up and don't have the oomph. This workout is perfect for a morning when I want to get in a little cardio, stay in my aerobic zone the whole time (150, my max is 174), not sweat and don't even need a bra. Miles Cardio Walking Sadly, in the years between when I did step aerobics in gym at school and now, I haven’t developed the balance and coordination needed to be great at following a dance routine. She has this funny little giggle that make me laugh along with her every single time! There is nothing complicated about the work but in 30 minutes (yesterday) I was dripping sweat (sorry, hope this didn't gross anyone out). I have switched to ALL low impact aerobic tapes of at least 30 minutes in duration and for me, this burns the fat. The ladies are Leslie's "weight loss success stories" and some of them are also instructors, including Donna and Lucia. Walking is only an effective workout plan if you do it regularly. If you have knee, hip, ankle or other joint pain, your first inclination may be to avoid exercise. Walking briskly increases your heart rate, improves circulation and lowers your blood pressure. “This kind of interval training burns an ungodly amount of calories,” exclaims Israetel. Israetel recommends moderate-effort varied-intensity activities for longer durations to burn the most total calories. Cardio exercise is vital to physical health and mental well-being. Other things like heart rate, pace as well as distance lets you monitor and maximize on your workouts. An excellent way to strengthen your core and hip muscles, this style takes in a lot of elements from the aerobic workout. After giving your shot at Zumba dance for weight loss, you can also try Latin dance to shed some extra pounds as Zumba is largely based on Latin dance. A very sexy way to escape your ordinary dance exercise, this is also a great way to explore with your partner for some extra fun. Apart from a belly dancing workout, you can also try your hand at other forms of sensual dance to lose the extra pounds. Choose your favorite Tamil or Telugu song and dance your heart out to attain that increased physical strength along with some fun. Since running involves the entire body, especially lower body muscles including your legs, core and glutes, it makes you develop muscles as it tones your stamina. During running the rate of work of the heart and lungs increases and therefore regular running results in an improved aerobic fitness and endurance. Jogging has been found to facilitate the improvement of cardiovascular endurance to a greater extent than walking. Unlike more rigorous forms of exercise, walking is gentle on the joints, making it suitable for those recovering from injuries or older adults looking for a safe and effective way to stay active. But volunteer I did (when nobody else had the time). I have two left feet, and to me, a dance cardio class is the stuff of nightmares. I use a heart rate monitor and this "2 Mile Walk" keeps my heart rate around 135 (you can up the intensity if you like). The workout is a solid routine that delivers what it promises, a brisk two mile walk. When you’re ready to level-up, Brewer suggests adding a resistance band for an extra burn. And the faster you punch, the higher the intensity. It's especially beneficial for dancers or new parents who often carry their children at their hips. That means you will really rev up your heart rate. If you’re trying to lose weight, you can probably shorten the length of a couple sessions by 5-10 minutes. Let’s say you typically do one exercise for minutes, you could try doing 3 different exercises for 10 minutes each. LISS and MISS should be the majority of your cardio if you’re working for endurance or general weight loss. Unless you’re training for a marathon or an extreme endurance sport, HIIT should be your go-to for cardio. workoutprograms That means you'll continue to burn calories at a higher rate after your workout as your body returns to its regularly scheduled program. If you don't love running or incline walking, don’t sweat it (see what I did there?). His childhood fascination with the 80s and 90s bodybuilding legends fueled his passion for living and breathing weight training, nutrition, and everything in between. Israetel summarized his points with goal-setting references based on generally accepted training recommendations. Daily cardio is something most people can do long-term without issue. Colder water can affect the body’s hunger signals, which can cause hunger pangs. Swimming can be tricky when trying to lose weight. Israetel likes swimming as an alternative light cardio option. Postmenopausal women who walk 30 minutes a day lessen their risk of stroke by 40% (for brisk walkers) and 20% (for slower walkers). It offers a number of benefits for both physical and mental health. To get the most benefit from walking, exert at least a medium amount of effort. That’s not the case – exercise really can be as simple as taking a walk. But it’s almost never a bad idea to do any kind of walking. Although experts usually recommend shooting for 30 minutes of moderate cardio five days a week, “people can split that up into two 15-minute walks a day,” Boreman says. But you don’t actually need an uninterrupted half an hour to get the benefits of walking. Though pay attention to your effort level or heart rate to make sure you’re hitting the intensity zones you’re after. To do this on a treadmill, Ranellone suggests setting the deck to 3% to 6%, then walking at about three to three and a half miles per hour for 30 minutes. Walking and running contribute to improved cardiovascular health, weight management, and mental well-being. The aerobic exercises such as yoga or pilates that help to enhance the flexibility add to the cardio workouts by minimizing the likelihood of an individual experiencing an injury. As for running, this is a more vigorous type of exercise, which in many ways can produce quicker results insofar as the burning of calories and enhancing the heart’s performance is concerned. Aerobic exercises like walking are highly sustainable, as they can be performed for extended periods without causing burnout or significant risk of injury. The benefits of cardio for weight loss are evident in its ability to create a consistent calorie deficit over time, which is essential for fat loss. The key to ensuring your cardio training remains effective is variety, always keeping your body guessing about what you’re going to throw at it next. Increasing the reps and sets or experimenting with super-setting different exercises (doing two exercises back to back) also keeps your heart rate up and contributes to an overall killer workout, she adds. Before diving into your workout, start with five to 10 minutes of dynamic stretching to properly warm-up your body, says Natalya Vasquez, CPT, a certified personal trainer, health coach, and founder of Bridal Bootcamp San Diego. You can cut your cardio time in half (from 150 to 75 minutes per week, per the U.S. Department of Health's physical activity guidelines) by opting for HIIT or circuit training. If you plan this out, it becomes a lot easier and more fun as you structure some variety into your cardio. The muscles will grow but at the expense of endurance. He uses fast twitch muscle fibers, which are quick to contract, but use more energy and tire out much faster than slow twitch muscle fibers. Your body is very good at adapting to the demands put on it. Hear the word cardio, and the projectionist in your head pops up a picture of a treadmill, right? I found I was really having to concentrate to stay in time with Molly (who made the entire thing seem effortless).These dance exercise videos are choreographed with simple yet effective steps to help you get warmed up.This video covers two miles in 25 minutes, with the meter popping up every quarter mile.Though pay attention to your effort level or heart rate to make sure you’re hitting the intensity zones you’re after.Once you have the all-clear, start with an exercise program that’s appropriate for your skill level and ability, says Vasquez.Engaging in Zumba dance for a flat tummy is a wise choice as it helps in strengthening your core and boosting heart health from the aerobic exercises.Have fun with this low-impact, fat-burning program while you rack up the daily steps on your Fitbit! When you’re jogging, introduce High-Intensity Interval Training (HIIT) as one of your practices while exercising. Thus, every person who wishes to shed some poundage within the shortest possible time should go jogging. In turn, it is suitable for use by those who need to shed some pounds in record time or an athlete wanting to achieve their desired goals faster. “Muscle breakdown increases with intensity,” explains Israetel. Both variations are great for weight loss. The body stays active, benefiting from varied intensities. The faster you go, the more distance you cover, the more calories you burn. Colder water can affect the body’s hunger signals, which can cause hunger pangs.Think of a weight lifter who is lifting 4-5 days a week and does cardio 2-3 times per week.On the other hand, people looking to cut body fat or lose weight in general should increase up to 7 days a week over the course of their cut.Life is better when you dance and when that helps you burn calories, life gets even better!It was 20 minutes long, which was perfect since I only had 20 minutes.Donate today to help end heart disease and stroke for everyone.A study by the National Sleep Foundation indicates that people who engage in regular cardio exercise have better sleep quality and less incidence of insomnia than other people.Moreover, the workload is shared between the upper and lower body, resulting in less muscle fatigue.First, evaluate where you’re at with weight training and cardio training. Walking outdoors offers additional benefits, such as fresh air and exposure to nature, both of which have been shown to improve mood and overall well-being. Walking is a highly versatile form of cardio that can be done virtually anywhere—around the neighborhood, on a treadmill, or through a park. This makes it an ideal option for individuals new to exercise, dealing with arthritis, or experiencing joint pain. This afterburn effect makes cardio an effective tool for enhancing metabolic efficiency and supporting long-term calorie expenditure. Engaging in popular forms of cardio, such as cycling or jogging, significantly raises your metabolism. I wanted a quick, effective, brain-less workout that I could do on mornings where I hit the snooze one too many times and didn't have time for my usual hour long step-fest. A number of them have lost pounds walking with Leslie's program. There is a bar at the bottom that tells you when you are at each half mile, and how fast you would be going if you were actually walking (and its always over 4mph). I added 2 pound hand weights for some of the segments and got a decent arm workout as well. Therefore, the effectiveness of any and all exercises remains high and you can continue to burn the maximum amount of calories in the least time. If you’re looking to build muscle or just stay healthy, you can slowly drop your cardio to a minimum of 2 sessions per week. First, evaluate where you’re at with weight training and cardio training. I must say I am impressed with this workout. I can't say enough about this workout!! It was 20 minutes long, which was perfect since I only had 20 minutes. I am an intermediate exerciser and I JUST got my very first Leslie DVD, 2 Mile Walk. This workout was filmed seven weeks after the birth of Leslie's third child. I agree that either walking or running during the day does pay off when it comes to night sleep, it will be more profound. This means that even if you burn 300 calories during the workout, your body continues to burn additional calories afterward, even while at rest. Regularly incorporating cardio into your routine ensures sustained energy expenditure, leading to long-term weight management and improved body composition. These not only help in building your flexibility but also helps in strengthening your total body. Also effective in toning your flexibility, some popular forms of sensual dance include pole dancing, aerial classes. South Indian folk music is known for its racy beats and fast-paced songs that make your heart thump faster. It’s clear that being more active benefits everyone and helps us live longer, healthier lives. Knowing your target heart rate can also help you track the intensity of your activities. Vigorous intensity activities will push your body a little further. When done at moderate intensity, your heart will beat faster and you’ll breathe harder than normal, but you’ll still be able to talk. This includes things like walking, climbing stairs and stretching. Find 15-minutes and give this workout a try. Will I be swapping my morning run for dance cardio going forward? This workout switches between dancing and lifting a set of light dumbbells for an upper body and lower body sequence. I use my workouts as a time to escape from my day-to-day. Drudging through the same Tabata workout on the treadmill is a surefire way to slap a wet cloth on your fat burning furnaces. Once you have the all-clear, start with an exercise program that’s appropriate for your skill level and ability, says Vasquez. First and foremost, find a space and time that is free of distractions, says Vasquez. From there, determine how you want to structure your training for maximum success. It’s also important to wear proper workout attire and footwear to keep you moving at peak performance, she adds. As for running, this is a more vigorous type of exercise, which in many ways can produce quicker results insofar as the burning of calories and enhancing the heart’s performance is concerned.He uses fast twitch muscle fibers, which are quick to contract, but use more energy and tire out much faster than slow twitch muscle fibers.But you don’t actually need an uninterrupted half an hour to get the benefits of walking.I use my workouts as a time to escape from my day-to-day.If you’re craving a good sweat and ready to kick your endorphins into high gear, cardio exercises are your BFF.For example, you’ll notice weeks 3 & 4 are all full body movements and all are HIIT.The dance steps are not very difficult and with the perfect instructions for every beat, these videos are the pick if you want to do it with your mother, aunt, or even your granny!Plus, changing up cardio routines increases adherence to your program. Donate today to help end heart disease and stroke for everyone. Science has linked being inactive and sitting too much with higher risk of heart disease, type 2 diabetes, colon and lung cancers, and early death. You can work toward the recommended amount by increasing your time as you get stronger. Even if you've been sedentary for years, today is the day you can begin to make healthy changes in your life. Since cardio is a fantastic calorie-burning exercise, it is one of the most effective activities for those aiming to shed extra pounds or maintain their weight. Cardio exercise at gym or at home can improve the heart’s muscles so that they work more effectively at pumping blood and decreasing high blood pressure and cholesterol. More specifically, cardio for fat loss can assist in sounding fat loss by burning calories and increasing the body’s metabolism to encourage a balanced lifestyle. When it comes to deciding what type of cardio to switch to, you should keep your goals in mind while factoring in your work/life schedule. Switching up the length of time can be dependent on your weekly progress. Another two simple changes you can make are increasing and decreasing the session time and switching the type (HIIT/MISS/LISS). Just keep in mind what type of cardio best fits your goals. Leslie uses her basic steps but also adds some new ones. I found this very inspiring - I like to see every bit of progress I'm making throughout the course of a workout. This video covers two miles in 25 minutes, with the meter popping up every quarter mile. Examples of moderate-intensity aerobic activities: However, the cardio benefits from it are more limited, Girard says. Lastly, Israetel gave cardio suggestions for different fitness levels. Low-intensity cardio won’t beat up the joints. Otherwise, you can switch from cycling to swimming, or running to cycling – you can switch to whatever interests you. Changing things can be as simple as introducing an incline to the treadmill if you usually walk on it flat. Plus, changing up cardio routines increases adherence to your program. The background exercisers are very motivating, charming, and look happy to be there.I think this is Leslie's best workout.It’s okay to take things slow, only adding in one cardio session every week or every other week.Cardiovascular exercise, or cardio for short, is moving your body with the purpose of increasing your heart rate, Meghan Clare, CPT, says.However, if you didn’t lose any weight (or gained weight), then you will want to increase your cardio times.Here’s how to stoke your burn-ability with an 8-week plan that combines weights and cardio for muscle/fat loss.Ahead, the 25 best cardio exercises from trainers—ranked from beginner to advanced—to create efficient, fresh workouts that offer full-body benefits. The entire workout takes 15 minutes, but you can add a quick warm-up and cool-down if you need. Molly switches between dance steps — think step aerobics, without the step, and strength circuits using a light set of dumbbells. All of it is set to Sabrina Carpenter’s most popular tracks, so if you’re not a fan, this might not be the workout for you. The workout is created by YouTube dance trainer, Moves with Molly, who takes you through the 15-minute workout. Added health benefits of walking Paying attention to your cardio also has the added advantage of improving mental health. Recent research by the American Heart Association says that cardio can decrease your chances of getting heart disease, which is among the leading causes of death globally. Cardio, also known as aerobic exercise, includes all activities that cause the heart and lungs to function more effectively. The effectiveness of each depends on your fitness goals and preferences, but both contribute significantly to overall health and wellness. Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. This will help you stick to your exercise regimen as you monitor your progress with your fitness levels over time. You can also add incline walking to your program to introduce a new challenge and engage different muscle groups. For example, schedule walking sessions in the morning or evening, especially when you’re tired or experiencing mild soreness. Incorporate variety into your routine by alternating between walking and running throughout the week. You might end up legging it a little faster than your mom would; the key is just to hit a pace that brings you to that moderate heart rate. This is typically the effort level where we can chat with a friend, but we’re breathing a little heavier and faster than usual, Jordan Boreman, MS, CPT, an exercise physiologist at Cleveland Clinic, tells SELF. “Walking is just the easiest form of exercise that you can do,” Alexis Bhagat, MS, a clinical exercise physiologist with Kaiser Permanente in Colorado, tells SELF. When you want to add a little movement to your day, there’s nothing simpler than heading outside for a walk. Have fun with this low-impact, fat-burning program while you rack up the daily steps on your Fitbit . Listed below are some types of dance exercise videos, ranging from African to Bollywood, to help you choose one for your next exercise session. Plenty of dance workout videos are available on the internet to shake your legs! Life is better when you dance and when that helps you burn calories, life gets even better! Although it’s nothing like the strenuous training she once did, she knows it’s still worth it. Walking uphill on an inclined treadmill is more challenging and will burn more calories. My total steps add on a fat loss phase…around 12,000 steps. Slower twitch fibers don’t grow much, are insanely resistant to damage and heal ultra-fast; it’s the perfect scenario. High-Intensity Interval Training (HIIT) is best for retaining muscle mass and can actually help to increase it. Lastly, consider the type of cardio (HIIT, MISS, LISS) and what equipment to use. It’s okay to take things slow, only adding in one cardio session every week or every other week. You can also remain at that moderate amount while simply switching the type of cardio and lengths of each session. It’s wise to start with a moderate number (3-4) of cardio sessions per week. And as with any exercise, stay mindful of injuries or health conditions and check-in with a doctor before trying any new workouts, says Vasquez. “As with everything, practice makes perfect and it’s best to do the same movements consistently so your muscles can get stronger, and your mobility can get better over time.” But also, "simple, repetitive moves like these are great for a cardio workout where you’re focusing on endurance," Girard adds. A high energy form of aerobic exercise with the slight influence of Latin dancing, Zumba is a jolly way to inculcate physical activity in your life.Physical activity is anything that moves your body and burns calories.This workout is perfect for a morning when I want to get in a little cardio, stay in my aerobic zone the whole time (150, my max is 174), not sweat and don't even need a bra.Walk 2 miles and dance to latin music all from home!The simplest way to get moving and improve your health is to start walking.Cardio exercise at gym or at home can improve the heart’s muscles so that they work more effectively at pumping blood and decreasing high blood pressure and cholesterol.A widely famous form of dance workout, this style is the perfect choice for the desi person in you as it incorporates cardio exercises to popular Bollywood music, giving you a high-intensity workout. It’s easy on the joints, requires full-body effort, and offers gentle resistance for a low-intensity workout. Walking is the best basic cardio, and more is better, especially if it’s your only form of exercise. Israetel believes these exercises preserve muscle best. These offer the best combination of intensity and duration for the best energy output. Israetel’s first category ranked cardio activities based on daily calorie-burning potential. What cardio methods are the safest and most sustainable? A balanced approach ensures long-term fitness, better performance in daily activities, and overall physical resilience.Shorten with AI You will start swaying to the songs in no time not realizing the number of calories you burn. Fret not as the Bollywood dance routine is the ideal way to make up for the yearning and shedding some weight. Play a dance party video or even a Zumba dance video on your television or system and mimic the steps with your friends to find who gets the most correct! This style includes exercises such as hip swings, squats, jogging where you stand, and much more. For instance, a higher speed can increase the amount of impact forces you’re putting through your body, which can help strengthen your bones, Ranellone says. “Especially for people who are sitting at a desk all day, getting up and walking can help relieve some of that tension that they feel,” Boreman says. It can improve our sleep and energy levels, help to control depression and anxiety, keep joints like our knees healthy, and help manage our blood sugar levels (if we do it after eating—fart walk FTW). Cardiovascular perks aside, walking offers us a whole host of good stuff. The routine is generally easy to follow along with, and the sequence of steps sticks to the rhythm clearly that even if you miss a step, you can follow it up easily. The dance party is similar to the dance arcade games except that you need to do the same with your friend in front of your television or computer. This style integrates plenty of repetitive strength movements to pop music that mainly focuses on increasing your heart rate. The steps involving a bending of the torso and rotating your hips and waist tones your midsection. Involving a lot of muscle movements of the abdominal and pelvic area, practicing belly dancing helps in improved digestion and decreases backache. I think this is Leslie's best workout. This one she spends most of her time giving cues. This workout is a definite keeper for those days I either don't feel like working out and have to force myself to do something, get up late, or when I'm recovering form illness or injury. I stayed in my target zone for most of the workout. I purchased this video because I recently had to switch from afternoon workouts to morning, with an emphasis on adding more strength workouts to the equation. The only time you would start out higher is if you are currently doing cardio 6+ times/week, then you would look to do 4-5 or continue with the same amount. However, he can switch up cardio routines and do the right amount to maintain decent endurance while still gaining strength and muscle. Running that treadmill into the ground day after day really may not be helping your training overall because there’s more is to be gained by switching up your cardio routine. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga. The video isn't a slow 30-minute 2-mile walk. The video has a 5-minute warmup and 5-minute cooldown, making the entire video 30 minutes. The music seems to flow better, so there's no down-time between songs. The music is better, and she uses more varied arm motions and actually sequences the steps into basic, easy to follow combos. The set is very attractive, her workout gang seems more interesting and lively, and more interested in the workout itself.