Cardio Workouts That Burn More Calories You Should Know


You have probably heard of people saying Cardio Workout should be included in Weight Training to shred down more pounds off your body and good for the overall body health. Yes, cardio exercises are really good. Most people think cardiovascular exercises are all about running on the treadmill, working on the elliptical cross trainer but it is much more than working on a single machine. Some cardio workouts are most effective for fat burning, some are good at building endurance, and others can improve your overall fitness. What type of cardio exercises should be incorporated in your workout routine is completely dependent on your fitness goals. In this article let us understand what is a cardio workout, cardio exercises benefits, cardio exercises that burn more calories and cardio exercises at home with no equipment.

[/vc_column_text][boc_heading]What is Cardio Workout?[/boc_heading][vc_column_text]Cardio Workout is a physical activity that increases your heart rate. To consider a physical activity as a cardio workout, it has to raise your breathing and heart rates, and challenges your cardiovascular system. Our body is made of muscles, we all know that to keep them in shape we need to train them. This training helps to make them strong and also makes the body healthy. Remember your heart is a muscle, hence working makes it stronger. During the cardio workouts, you move large muscles in hands, legs, and hip repeatedly. The movement of muscles increases heartbeat and breathing, this maximizes the amount of oxygen in your blood and helps you to use oxygen efficiently. As a result, cells burn more fat during exercise and inactivity.[/vc_column_text][boc_heading]How do I start Cardio Workout?[/boc_heading][vc_column_text]

Before starting the cardio exercise program, it is important to ensure there are no health problems such as heart problems, asthma, and other chronic diseases which may cause harm to your health. Please seek advice from a health care professional related to restrictions if you have a particular chronic health condition.
It is also important to start from low and gradually increase the intensity of the cardio workout as your body is habituated to the routine. Consider any one activity from walking, jogging, swimming, dancing, hiking, jumping rope, and cycling that increases your heart rate and breathing.
Include three factors to your Cardio Workout
Before each session of cardio exercises at least spend five to ten minutes for warm-up to pump up the blood flow to your muscles. Warmup also lowers the chances of injuries as cold muscles are more likely to get injured during the workout.
As a beginner, try to increase your cardio workout time gradually to 30minutes to develop your aerobic capacity by increasing the heartbeat, breathing, and endurance of muscles.
After each session of cardio exercises spend five to ten minutes for cooling down your muscles. Relax all your muscles involved in the workout by stretching, this helps to normalize the heartbeat and muscles.

[/vc_column_text][boc_heading]Which Cardio Exercises Burns the Most Calories?[/boc_heading][vc_column_text]

If you want to burn the most calories taking up running is a good option. The amount of calories you burn during the physical activity depends on several factors such as intensity, time duration of exercises, your height, and weight. Everyone wants to burn more calories spending less amount of time so choosing a physical activity to burn most calories is important. The following are the best cardio exercises that can burn most calories performing for 30 minutes.
  1. Dancing: 185 Calories
  2. Running 8kms: 295 Calories
  3. Walking 5.5kms: 140 Calories
  4. Swimming: 255 Calories
  5. Hiking: 185 Calories

[/vc_column_text][boc_heading]What are the Benefits of Cardio Exercises?[/boc_heading][vc_column_text]

  • Stronger Heart and Muscles
  • Increases Bone Density
  • Maintaining Muscle Health as you grow old
  • Burn More Calories
  • Lowers Cholesterol and Blood Pressure
  • Reduces Stress
  • Helps to get a Quality Sleep
  • Protects Heart Health
  • Boosts Immune System
  • More likely to Live Long
  • Improves Lung Functioning
  • Reduces the Chances of Diabetes
  • Improves Blood Circulation

[/vc_column_text][boc_heading]Cardio Workout at Home No Equipment[/boc_heading][vc_column_text]

After the coronavirus outbreak, there is no option of getting a gym membership card so you can work out at home with no equipment needed. People who are short of time can still perform a great cardio workout using body weights, household items can be done anywhere at home with minimal space.
Following are the list of cardio exercises that you can add to your workout:

[/vc_column_text][boc_heading html_element=”h3″]Jogging/Walking[/boc_heading][vc_single_image alignment=”center” image=”356″][vc_column_text]The purpose of jogging is to warm up your muscles and increase your heart rate. If you are comfortable with walking you can do that as well, but try to take a brisk walk. Even though your legs are the major muscles involved in the movement, don’t forget to move your hands while walking.[/vc_column_text][boc_heading html_element=”h3″]High Knees[/boc_heading][vc_single_image alignment=”center” image=”355″][vc_column_text]This is a great exercise for your lower body. Stand on the floor with feet distance less than shoulder-width. Stretch your hands in front, with palms facing the floor. Start spot jogging, bring the thighs as high as possible, and try to touch your hands with thighs. If you have any injury history or worried about knees, please perform it at a low pace. Please increase the pace gradually after your body adapts to the exercise.[/vc_column_text][boc_heading html_element=”h3″]Body Weight Squats[/boc_heading][vc_single_image alignment=”center” image=”352″][vc_column_text]This is a lower body workout that works great on targeting quads, hamstrings, and leaves. Stand on the floor with feet shoulder-width or hip-width apart as a starting position. Bend your knees, bring your hips down as if you are sitting into a chair until your thighs are parallel to the floor. Pause for a second, bring your body to the standing position by pushing your heels. Perform 10-12 reputations for 3sets.[/vc_column_text][boc_heading html_element=”h3″]Jumping Jacks[/boc_heading][vc_column_text]This is a classic whole body workout that works on your entire body and pumps up the heart rate. Stand on the floor keeping feet together and hands on your sides. Jump and spread the legs wider than hip-width, lifting the hands over the head. Jump to the starting position and repeat the exercise. Concentrate on your form and breathing while performing the exercise. Perform 15-20 reputations for 3sets.[/vc_column_text][boc_heading html_element=”h3″]Alternate Standing Toe Touches[/boc_heading][vc_column_text]This is an amazing exercise for the movement of your whole body by targeting the muscles arms, core, and legs. Stand on the floor with feet shoulder-width apart and arms placed on your sides. Keep your core engaged. Lift your left leg above tour waist height and simultaneously raise your right hand over the left leg, touching the left toes. Repeat this with the right leg and left hand. Perform 10-12 reputations for 3sets.[/vc_column_text][boc_heading]Cardio Workout Plan for Beginners[/boc_heading][vc_column_text]You need to perform these exercises in a circuit. Perform the whole circuit for three times.

Jogging/Running for 4-5mins

30secs of rest

Jumping jacks for 20-30secs

30 secs of rest

10-12 Squats

30secs of rest

High Knees for 20-30secs

30 secs of rest

10-12 Standing Alternate Toe Touches

30secs of rest

Plank for 20-30secs

30secs of rest[/vc_column_text][boc_heading]How Much Cardio Per Week?[/boc_heading][vc_column_text]

It totally depends on the intensity of the cardio workouts you perform, you need 75mins to 150mins of high-intensity exercises or 150mins to 300mins of moderate-intensity exercises per week. Also include weight training into your workout routine involving all the major muscle groups at least two to three days a week. Too much of cardio may result in injuries so try to perform in a proper form to avoid injuries.
Keep your cardio workout to 15-20 mins if you are performing mild to moderate intensity and 5-10mins when it comes to high-intensity cardio exercises.

[/vc_column_text][boc_heading]Conclusion for Cardio Workouts[/boc_heading][vc_column_text]Cardio plays a crucial role in your workout regime by offering many physical and mental benefits. The best thing about cardio workouts is they can be done without any equipment, all you need is just a pair of shoes. Be careful while performing the exercises or it may result in injuries as well. The best way to design a workout routine is to combine cardio exercises with other types of exercises and a healthy diet. Include the best protein sources in your diet along with the workout routine to notice the desired results. A balance of healthy diet and physical activity is needed to achieve your fitness goals sooner.[/vc_column_text][/vc_column][/vc_row]

Leave A Comment


The content provided on this website is intended for general informational purposes. Before attempting any of the practices or suggestions mentioned in the blog posts on, we advise you to consult a medical professional regarding your specific medical condition. It’s important to note that dietary needs can vary from person to person; therefore, we highly recommend seeking guidance from a healthcare provider before implementing any information from our blogs related to food consumption. Additionally, individual fitness levels and physical requirements may vary, so we strongly encourage you to consult a certified trainer before engaging in any activities or exercises recommended in our blogs. Our website’s content is designed to promote the well-being of our users without any intention of leading them astray.