They can also improve your body’s ability to perform in sports. Like most of the jumps on this list, box jumps are great for your lower body, including your glutes, hamstrings, calves, and quads. If this type of cardio is a bit much for you, you can take it down a notch and start with lunges without the jump. Circuit workouts can be done with or without home gym equipment and in the gym or at home. Head to the hills for hard interval training up and down the peaks or choose somewhere flat for a little steady-state cardio. A doubleheader, swimming can improve your stamina and help to build lean muscle tissue at the same time. Make sure you keep your abs engaged throughout the entire exercise. This time as you return to standing, extend your left arm straight out in front of you in a punching motion. But there are plenty of other quick and efficient ways to get that cardio activity in right from home — no equipment required. Cardio has even been shown to be beneficial for brain health, improving cognitive ability and reducing the risk of dementia. You can pick up the pace and increase the impact of this workout by adding jumps. The Jump squat is a power move that target your core and entire lower body. As you’re jumping, spread your legs shoulder-width apart, and swing your arms out to the sides and up over your head. Both Chakoian and Landicho recommend going for a run to get your cardio in.Save my name, email, and website in this browser for the next time I comment.It’s not only helped me, but thousands of others get lean and build muscle.Sign me up for the Weekly Diabetes & Weight Loss Newsletter (You’ll love our experts’ tips, healthy recipes and useful content)But when you look at our heart rate chart, it starts to make sense.From my experience, starting with these gentle activities is perfect for easing into a fitness routine.Over time, you burn fewer calories doing the same thing. But the fat burn is where it gets interesting. Could it be the best cardio for losing weight yet? But just how good is walking when it comes to burning calories? Or, burn the most calories by trying to save your own life. HIIT vs LISS – Which One Burns Fat Faster? This phenomenon is known as afterburn or post-exercise oxygen consumption (EPOC). The goal of HIIT is to work at about 85-95% of your max heart rate during the interval, then lower your heart rate during the short recovery period. You move from one exercise to the other with very little rest, because you are alternating the muscles you are using. Steady-state can build your aerobic system; however, doing the same movements repeatedly can lead to muscle injuries due to overuse and burnout. Steady-state is simply one continuous workout at a steady pace over a long period of time rather than broken into intervals. The bear crawl is a full-body, all-in-one exercise that challenges your core. Burpees are high-intensity cardio with a combination of squats, jumps, and pushes. In addition, you can increase the intensity by adding a high incline to challenge more muscle growth in your legs and glutes. If you've never laced up and gone for a run don't pile on the pressure that you run should be a certain time or distance. So, lace up those running shoes, adjust your fitness tracker and get ready to run (after a decent running warm-up, of course). Running can be a great way to get your cardio fix. Characterised by short periods of intense work followed immediately by rest periods, HIIT works your cardiovascular system hard and fast. 'If you have more time on your hands and enjoy the outdoors then give running a go. Finding your breath in between your jumps can guide you to reduce fat tissue effectively. You can jump rope for 30 minutes straight or jump as fast as you can for one minute. You can either put the step on the floor to lower the intensity or raise the step higher to increase it. Again, you can do this in a seated position, but doing it from a standing position may increase the calorie burn. To start, step out your right foot while bringing your arms over your head, keeping your weight on the extended foot. Combining cardio with portion-controlled, nutrient-dense meals creates a sustainable calorie deficit. With their help, you can ensure your routine is safe, effective, and aligned with your health needs. Play team sports like football, basketball, or tennis for a social yet active calorie-burning session. We also tested walking with a 20-pound backpack to see if it could be the best cardio for losing weight. Compared to flat walking at the same speed, we both burned about 50% more calories. And after looking at the data, I can see why some might consider it the best cardio for losing weight. At this point, it's not the best cardio for losing weight ... And that one small change led to an extra 3.5 pounds of fat loss in 12 weeks. MadFit channel shows you how to get in full-body workouts without disturbing the neighbors. For those looking for a more structured fitness regimen, try Chloe Ting's workouts. Do you sometimes miss those OG fitness workout videos from the '80s? The calories you burn depend on the exercise you do, how hard you do it, how much you weigh and other factors. And within 10 minutes, I burned 136 calories and Dennis burned 100. To boost the intensity without relying on coordination, we turned to one of the most popular YouTube HIIT workouts. My heart rate only got up to 70%, so it’s honestly not enough to categorize as HIIT. Best of all, you don’t need a gym or expensive equipment to get started—just your body and a bit of space. It’s all about maximizing your effort in a short period, and the good news is that you can achieve great results in just 10 minutes. As a personal trainer, I know how challenging it can be to find time to work out, especially when you have a busy schedule. Once you have the all-clear, start with an exercise program that’s appropriate for your skill level and ability, says Vasquez. You might be missing one crucial factor in your weight loss journey—exercise. If you’re strapped for time but still looking to get in a short cardio workout, we have just the solution. In strength training, you may not burn as many calories at the moment, but burn continues long after you stop. Rules You Need to Lose Weight So whether you’re walking into the gym to lose weight or logging training stats in your fitness app, Crunch has your back. It’s a full-body, low-impact powerhouse that works 85% of your muscles and burns 400–700+ calories per hour. Variable resistance lets you tweak the intensity to match your weight loss goals, and the class’s upbeat, high-energy vibe makes it much more exciting than solo sessions. In simple terms, it means your body keeps burning calories even after your workout is over. Warm-Up (5-10 minutes) But for some people, fasted cardio still might be the better choice. That’s Dr. Eric Helms, one of the top researchers in exercise science. "When you do fasted cardio, you don't have as much fuel on board from the food you've eaten. That’s 17.8 calories per minute, the highest so far! Ok, I'm not going to share the result with Dennis til the end, but for me, 10 mins 160 cal and comparing to my Apple Watch, it says 135 calories, As you consistently do the aerobic activity at high or moderate intensity, your Vo2Max will increase. Vo2 Max can be measured by a special machine and is typically used by elite athletes to measure their improvement over a training session. The amount of oxygen you use during training is called your Vo2Max. Cardio is short for “cardiovascular” because these are activities that fire up your cardiovascular system. Whereas a lunchtime walk can (usually) easily be incorporated into most schedules. If you can only make time to swim once a month, it mightn't be the best choice. One day of burpees is nowhere near as effective as a consistent schedule of circuit training, for example,' says Whapples. How cardio benefits your heart Do each move for the designated number of reps. Repeat the circuit 2 more times for a total of 3 rounds, resting about 10 seconds between rounds. In circuit 1, do each move for the designated number of reps. Repeat the circuit 3 more times for a total of 4 rounds, resting about 10 seconds between rounds. This workout has 4 circuits you’ll do in order. Whether it’s episodic or chronic, acute back pain is more common than you think. Jumping Jacks Cardiovascular exercise plays a pivotal role in creating the calorie deficit required for weight loss. One of the best ways to accomplish this is via full-body exercise, but not necessarily through a strength training regime. If you’re interested in strength training that focuses on the core, Flutter Kicks will help you lose fat hanging around the midsection, targeting trouble areas that might be difficult to reach otherwise. You’ll also hear cardio referred to as “aerobic exercise.” The term emphasizes the enhanced movement and utilization of oxygen for energy production when you’re engaged in a cardiovascular workout. Ensuring you’re fueling with lean, plant-based nutrients can enhance the effects of your exercise and expedite the weight-loss process. It might seem counterintuitive, because good cardio workouts wipe you out, but cardiovascular exercise actually gives you more energy in the long run. If you’re new to exercise, begin at a comfortable pace and gradually increase the intensity as you build strength and endurance. Options include running, cycling, rowing, jumping rope, and bodyweight exercises like burpees or mountain climbers. With that said, there is no universal prescription for weight loss because every body and metabolism is different. But if you’ve recently started on a path to lose weight safely yet efficiently, doing cardio for weight loss is key. Long-duration, steady-state cardio workouts like cycling can torch many calories while being gentle on your joints.6254a4d1642c605c54bf1cab17d50f1e “This movement burns calories at a lower intensity which will typically burn more fat. The 24 Best YouTube Workout Channels to Help You Meet Your Fitness Goals at Home However, the cardio benefits from it are more limited, Girard says. To level up, do them on an incline, or add a band around the feet to strengthen your hip flexors. This move works muscles in your entire bod, and it requires zero equipment. Whether you’re new to the gym or looking to level up, our team helps you create a personalized fitness routine that fits your lifestyle, goals, and schedule. Track strength, stamina, how your clothes fit, and even your body composition. Others crush their high-intensity interval training at night when energy peaks. Consistency, not overcompensation, is what keeps the body burn going strong. Cardio is a fantastic way to move your body, improve overall health, and shed pounds. However, one thing I noticed about the data is that 97% of the calories I burned were from carbs, and only 3% from fat. Well, in just 10 minutes, I burned 178 calories. As for afterburn, after 20 minutes of recovery, I still only burned 24 extra calories, and Dennis hit 16. We invite you to give all of these cardio workouts a try during your next trip to the gym, or even just at home. Rowing helps you burn calories like crazy because it gets the entire body involved – the abs, the arms, the upper back, the chest, and even your obliques. Most people haven’t done jumping jacks since middle school, but it’s a quick and easy workout that you can always keep in your back pocket when trying to lose weight. Increasing your RMR is the key to a sustainable, long-term weight loss journey. One’s resting metabolic rate, also known as resting energy expenditure, is the number of calories that the body burns ordinarily over an average day. Why is exercise so important when it comes to maintaining a healthy weight? Once your cardiovascular system is starting to feel the heat, you can increase your calorie expenditure by increasing the speed of the machine. Treadmills are awesome because you can tailor the routine to your current fitness levels. When most people think about an effective workout, the image of a treadmill is probably one that comes immediately to mind. Hop again, this time returning to your original position. Stand up straight, and hop your feet out so that your legs are slightly spread; at the same time, draw your arms up over your head, bending them in toward each other slightly. Continue to alternate, fluttering until you’re ready for a breather. Taking things slowly and deeply will have you sweating in no time. So, the more muscle you have, the higher your metabolic rates, and the more calories you’ll burn throughout the day. If you’re someone who’s been struggling to lose weight with cardio, you’re not alone. For the best weight-loss results, we recommend eating nutrient-dense foods that are lower in calories. Among its other benefits, cardio is a great way to get more movement into your day and burn more calories. To put a cherry on top, HIIT cardio workouts are perfect to take on the road, at home or in the gym. However, the cardio benefits from it are more limited, Girard says.If you’re unsure of where to start, check in with a healthcare provider.Doing cardio for weight loss is great, but is it done strategically?Walking is a simple, cost-effective way to burn fat and improve body composition without posing much stress on the body.Or, if you prefer to move at your own pace, keep scrolling for detailed workout directions and GIFs of each exercise.Ideal for beginners and those with physical limitations, low-intensity cardio includes activities like walking, gardening, and light jogging.Cardio exercise has a ton of health benefits that make it well worth incorporating into your fitness routine.You can either put the step on the floor to lower the intensity or raise the step higher to increase it.In my years of training, I've found this range ideal for clients looking to step up from low intensity without overdoing it. Make like Jessica Alba's Honey Daniels (#throwback) and step and slide your way through cardio for weight loss. Swimming for weight loss is a low-impact and joint-friendly way to improve your cardiovascular ability. The best cardio for weight loss you can do is the one you can commit to regularly. For example, the number of calories you burn skipping rope for 30 minutes is very different to how many you'd burn walking outside for the same amount of time. And if you’re unsure where to start, a personalized plan or guidance from a Crunch personal trainer can make all the difference. Diet, resistance training, and recovery all matter too. Deadlifts work your entire body, with an emphasis on your legs, back, and core. They engage multiple muscle groups, including the quads, glutes, hamstrings, and core. When it comes to losing weight, diet alone might not be enough. Push-ups are a classic bodyweight exercise that targets your chest, shoulders, arms, and core.Track strength, stamina, how your clothes fit, and even your body composition.Cardio, short for cardiovascular exercise, is essential to maintaining a healthy heart and lungs.You will also want to work with different muscle groups regularly and build lean muscle mass.The whole point of your workout routine should be around what you can make work for you.The rowing machine makes for a fantastic lower impact exercise.Cardio helps create a calorie deficit, burning calories and promoting overall fat loss, including fat stored in the abdominal area.So what you're going to use is the available fat stores in your body which sounds great. Depending on the terrain, the CDC considers it moderate or vigorous exercise. Both Chakoian and Landicho recommend going for a run to get your cardio in. And there are certain moves that get your heart pumping while helping you reach your goals. It can be a challenge to figure out where to start when you want to lose weight. As a low-impact option, cycling is great for those who are new to cardio or recovering from an injury.You might not want to spend an hour jumping rope, especially if you are a beginner, but it’s a fantastic addition to a HIIT session.In fact, walking for weight loss is one of the most common ways people work on improving their body composition (i.e. fat loss) without stressing sore knees and ankles out in the process.Whether you’re brand new to Cardio or a workout warrior, the best strategy is to start where you are.You can bike outside or use an exercise bike in the gym.Start with sets of 30 seconds to a minute, and slowly increase time as you get more comfortable. Over time, these exercises don’t just help with weight loss but also enhance your endurance and mental well-being. Adding strength training to your cardio workouts also provides a good counter-balance to round out your fitness, per Matheny. “Too much cardio without strength training or proper fueling with nutrition, for example, can lead to muscle loss in addition to fat loss.” Regular cardio exercise is not only beneficial for losing weight and improving overall health, but it’s also key for losing excess fat. Whether you’re a beginner or a seasoned fitness enthusiast, this adaptable workout will push you toward your weight-loss goals. I’ve curated a transformative 10-minute cardio workout for weight loss to help you achieve your goals. 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. Cardiovascular exercise, or cardio for short, is moving your body with the purpose of increasing your heart rate, Meghan Clare, CPT, says. You can bike outside or use an exercise bike in the gym. As a low-impact option, cycling is great for those who are new to cardio or recovering from an injury. For example, 300 calories of potato chips have far less nutritional value than 300 calories of fresh fruits, nuts, or protein. Running The best time to do cardio exercise is when you’ll do it—consistently. Even the best cardio for fat loss won’t work if your diet’s working against you. Over time, you burn fewer calories doing the same thing. But going all-in on intense cardio exercise five days a week when your body isn’t ready? Progressively increasing your cardiovascular training ensures you avoid injuries, stay motivated, and get the results you’re after—without overtraining or stalling. Consistency is key, so stick with your workout routine and complement it with a balanced diet for the best outcomes. Get ready to sweat, burn, and see results faster than you ever thought possible. Yes, it’s that simple and a welcomed relief from the complexity of other options. The options, from the latest fad diets to complex workout regimens, can be overwhelming. If you’re on a mission to shed stubborn pounds, you’ve probably been bombarded with endless advice on what to do. Anybody who’s ever done a burpee knows how effective they are when trying to lose weight. Some consider rowing to be the ultimate form of weight training. You’ll lose weight slowly and steadily if your caloric intake does not exceed what you’re able to achieve. Casey Ho is the fitness instructor behind the popular Blogilates YouTube channel, where you can find videos that will help you tone every part of the body, from lower abs to arms and the booty. Tune in to Adriene's variety of YouTube workouts if you find yourself missing your weekly yoga sesh, or just want to squeeze in an early-morning or late-night practice at home. You might want to start with this one, starring the one and only Jane Fonda leading a 10-minute aerobic cardio exercise. There are plenty of different forms of cardio and workouts you can implement into your weight-loss journey. In order to shed unwanted pounds and body fat, establishing a calorie deficit is key, along with performing regular strength training and cardio. Cardio improves heart health, aids in weight loss and maintenance and can even boost our mood and improve mental health. Because of changes to the body over time, you might need to cut calories more as you age to keep losing weight or to stay at the same weight.Stationary bikes can be a great way to lose weight, but you must be ready to go hard.Some academic research institutions contend that even gentle cardiovascular workouts will significantly increase the amount of weight loss that you will see.“It’s nice to mix in some strength training with your cardio.”So, next time you’re debating whether or not to go for that jog, know that each step is a stride toward a happier, healthier you.Increased cardio can lead to a sneaky increase in appetite.They engage multiple muscle groups, including the quads, glutes, hamstrings, and core.Increasing your RMR is the key to a sustainable, long-term weight loss journey. That endorphin release gives mental health a boost too. Each session is a step toward reducing the risk of chronic diseases like heart ailments, diabetes, and even certain cancers. A cardio regimen isn’t solely about the instant gratification of calorie torching. Forgotten Full Body Exercises for Insane Endurance Because of changes to the body over time, you might need to cut calories more as you age to keep losing weight or to stay at the same weight. The American Heart Association recommends achieving at least 150 minutes of moderate-intensity heart-pumping exercise or 75 minutes of vigorous-intensity exercise spread out over most days of the week. Normally, when we think about fall prevention, strength and balance exercises come to mind, not cardio. Not only does being at a healthy weight make you less likely to develop diseases like diabetes, certain cancers and heart disease, but your body can more easily circulate blood. Over time, regular cardio exercise allows your muscles to adapt to an increased workload, making regular activities seem easier. Many people automatically assume that they have to spend hours slogging away on a treadmill to lose weight, but that’s simply not the case. Brianna Steinhilber is a health editor for TODAY.com. She also leads workout routines and challenges in our new Start TODAY app. Kick your feet back behind you so that you’re in pushup position. To help your body recover, include light stretching and deep breathing exercises.It burns approximately 600–1,000 calories per hour depending on your speed, intensity, and body weight (Ainsworth et al., 2011).Elliptical machines can be an excellent way to burn fat and excess calories without wearing out your joints.11 easy fitness resolutions you’ll stick toBurpees are high-intensity cardio with a combination of squats, jumps, and pushes.Adding strength training to your cardio workouts also provides a good counter-balance to round out your fitness, per Matheny.Mountain climbers are a high-intensity exercise mix of cardio and muscle training.Running on a treadmill isn’t just for leg day; it’s the ultimate full-body workout. So, it definitely looks like it's the best cardio for losing weight so far. Jogging keeps the heart rate consistently elevated in the high range, whereas HIIT only spikes it briefly during intense intervals. But when you look at our heart rate chart, it starts to make sense. It’s not uncommon to try a variety of different methods and workouts, only to find that the numbers on the scale just aren’t budging. And it’s true that what you eat plays a huge role in your body composition. This is because HIIT involves short bursts of high-intensity exercise followed by periods of rest. This is important, because to lose weight, you need a calorie deficit (fewer calories ingested than used). Swimming is a full-body workout that burns approximately 400–700 calories per hour, depending on stroke type and intensity (Ainsworth et al., 2011). It burns approximately 600–1,000 calories per hour depending on your speed, intensity, and body weight (Ainsworth et al., 2011). Combining cardio with a healthy diet optimises weight loss while improving overall health markers such as cardiovascular function and insulin sensitivity (Swift et al., 2018). Aerobic cardio workouts have been shown to increase the metabolic rates of participants, more so than weight training on its own. When paired with smart nutrition, it’s a powerful combo for losing fat and achieving a healthy weight. Always land with softly bent knees, and swing your arms to keep your heart rate up. If you want to step it up and burn even more calories, you can run in place at a sprinting speed. But many people have a narrow view of what actually counts as cardio exercise. That’s right — if your goal is to lose body fat, then adding muscle mass will help you do just that (and keep it off over time). And while it’s true that cardio can help you burn calories and shed pounds, it’s not the only way to reach your goals. It’s essential to recognize that cardio isn’t a magic solution for weight loss. These recommendations will help you achieve your weight-loss goals while building strength, speed, and endurance.One of the best ways to accomplish this is via full-body exercise, but not necessarily through a strength training regime.Of course, before starting any exercise program, seek medical advice.Cardio is short for “cardiovascular” because these are activities that fire up your cardiovascular system.The benefits of walking every day include helping to maintain a healthy weight, a better mood, a decreased risk of chronic disease, and more.Repeat the circuit 1 more time for a total of 2 rounds, resting 30 seconds between rounds.If this type of cardio is a bit much for you, you can take it down a notch and start with lunges without the jump. Your complete guide to barre + the best workouts She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. No fear, you don't need to be on a body of water to reap the rewards of a rowing workout. “To maximize fat-burning potential, try intervals of slow to fast throughout or increase resistance,” Becker suggests. Cardio is one of the most productive forms of exercise for torching calories and slimming down. We’ve compiled the knowledge and experience of ourentire team to create these 3 Free E-books that will helpyou lose fat and re-build your body from the ground up. What are the Ways to Burn Calories at Home? Swimming works your entire body, making it one of the best cardio workouts for weight loss. “Cardio is more focused on your cardiovascular health and burning fat, while strength training focuses on building or preserving muscle and turning fat into muscle,” White explains. “High-intensity interval training (HIIT) is so beneficial for fat loss due to the amount of calories you can burn in a short amount of time,” White explains. It’s a high-intensity workout that elevates your heart rate and has “great afterburn effects,” meaning that your body continues to burn calories after due to the EPOC effect, he says. Below, find our experts’ go-to cardio exercises for weight loss to add to your fitness routine. She combines fun songs with various workouts like high-intensity challenges, traditional folk dancing, and more. If strength building is your fitness goal, this channel provides videos with various levels of intensity to help you out. The Evolve Functional Fitness channel has a library of 25-, 45-, and 65-minute, no-equipment workouts that focus on building your strength, agility, and core. The workouts usually range from minutes and are a great way to stick to a daily regimen. You’ll be burning fat like there’s no tomorrow. As you improve and build up your leg muscles, your cardiovascular ability will increase proportionally. He can currently be found in a Crunch Group Fitness studio most mornings blasting house music and sharing his favorite cross-body moves with members! Inchworm is often a part of HIIT workouts that increase strength and improve flexibility and mobility in the body. These exercises may help you burn fat faster if done regularly. In addition, the intense burst of activity elevates your heart and guarantees calorie burn and fat loss. As a trainer, I've seen it work wonders for quick weight loss and boosting endurance, strength, and respiratory capacity. Arm circling is another low-intensity cardio exercise with a low-calorie burn. With The Rock's stamp of approval, it must be the best cardio for losing weight, right? But now it’s time to face every gym bro’s worst nightmare — the StairMaster. So you burn fewer calories, even if nothing else changes. In my early days of fitness, every time I dieted, I’d lose the first 5–10 pounds, then suddenly… nothing. … this actually explains why most people get stuck during fat loss. Or, if you prefer to move at your own pace, keep scrolling for detailed workout directions and GIFs of each exercise. Led by trainers Astrid Swan and Ridge Davis, this workout is the fourth installment in a six-part cardio series. For better results, find ways to mix cardio and resistance training. If you are rowing correctly, it is a full-body workout using your legs, abdominals, and arms. Brisk walks in the morning or evening are great for burning calories and improving heart health. This boosts your heart and lung capacity while helping your body burn calories more efficiently. Cardio, or cardiovascular exercise, includes any activity that raises your heart rate and makes your breathing faster. Like Zaki, if you too are starting your fitness journey, cardio is a fantastic way to burn calories, improve stamina, and feel more energetic. Determined to make a change, he decided to explore cardio for weight loss. But what if there was a way to easily boost the calorie burn from normal walking? And while walking wasn’t the highest burner … it can quickly add up. But then you see fat oxidation being higher the rest of the day. Which might explain how, in his prime, retired Olympic Champion Michael Phelps ate between 8 to 10,000 calories per day, and still looked like this! It’s why focusing on cardio, but neglecting diet, rarely works for fat loss unless you do a ton of it. Aside from swimming, Dennis found most of the cardio workouts boring — and hard to really push himself with. After 20 minutes of watching our favourite shows, the machine said I burned 223 calories, and Dennis burned 190. It tracks my progress and automatically adjusts my calories and workouts each week based on my progress. Squats are one of the most effective strength exercises for weight loss. Cardio exercises, also known as aerobic exercises, are excellent for burning calories and improving heart health. If you have time constraints, HIIT workouts are a great choice The cardio exercises on this list make great interval workouts. These high-intensity workouts are fantastic for reducing fat and burning calories, even after your activity ended. These intense intervals get your heart rate up, improve cardiovascular health, and activate fat-burning hormones. Because a single anaerobic exercise is so short, it does not burn as much fat. This is a form of exercise that gets your heart rate up and makes you breathe hard. Lean muscle is the best way to boost your metabolism, so you lose body fat. Cardiovascular exercise is a surefire way to get your blood pumping harder and faster, but why exactly is that a goal? Pick your goal above and let’s get into the workout! In fact, walking for one hour or running for 15 minutes a day has been shown to lower the risk of major depression. While these exercises are simple, having proper form and understanding what works best for you is critical. Even household chores like mopping or gardening can double as calorie-burning activities when done with intensity. Stairs in your apartment building can double as a fantastic cardio workout tool. Kickboxing is excellent for burning calories and relieving stress while improving coordination and flexibility. Exercises like jump squats and burpees improve explosiveness and burn calories fast. Vigorous aerobic exercise includes activities such as running, swimming hard laps, heavy yardwork and aerobic dancing. Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn. Losing weight with diet alone and without physical activity can make people weaker. Plus, you get personalized plans that are catered to your specific goals, so you can do gym or home workouts — anywhere, anytime. So, next time you’re debating whether or not to go for that jog, know that each step is a stride toward a happier, healthier you. One of the greatest benefits is that you can do cardio workouts at home, in the gym, or outside. Remember, cardio is not just about the immediate benefits; it’s an investment in your long-term health. Eating a combination of protein and carbohydrates within two hours of completing your cardio workout can aid muscle recovery and energy restoration. Squats are foundational for building strength in your legs, glutes, quads and core muscles But how often should you do cardio to reap the health benefits? Did you know that aerobic (cardio) exercise helps sexual function? If you do too much high-intensity exercise too often, you can actually weaken your immune system. When you do get sick, there’s some evidence to suggest that low-intensity cardio can reduce your symptoms and help you recover faster from certain kinds of illnesses.