Aerobic exercises (also known as cardio workouts) are known to improve the cardiovascular conditioning of your body while helping in weight loss. These exercises require proper breathing control to optimize the level of oxygen in your body to make your muscles feel the burn.
Benefits of aerobic exercises
- Reduce the risk of heart diseases
- Decreases your resting heart rate
- Lowers the high blood pressure
- Enhances the level of “good” cholesterol
- Improves the functioning of the lungs
- Control your blood sugar level
- Helps in weight loss or weight management
Now you are aware of all the benefits of aerobic exercises, including the weight loss. However, getting into solid aerobic exercises right away can be difficult if you are not cardio enthusiasts. Don’t worry!
Here’s a list of seven best aerobic exercises that can help you in your weight loss journey:
Walking may be the simplest exercise for you but it can help you burn 300 to 400 calories per hour. Moreover, it is a low-impact exercise that anyone can do without much effort. If you are looking for an easy way to lose weight and burn calories, you simply need to head out for a morning walk or an evening stroll.
The faster you walk, the greater will be the benefits. A regular active walk can help you to:
- Improve your bone and muscle strength
- Maintain a normal, healthy weight
- Improve your coordination, mood and body balance
- Prevent certain conditions like high blood pressure, heart disease, type 2 diabetes, and other diseases
2. Rope Skipping
Another best aerobic workout to lose weight is rope skipping. It can burn up to 600 calories per hour while helping you build up bone density, making the heart stronger and strengthening leg muscles.
Are you worried about the impact of skipping or jumping? Well, according to a cardiology and pulmonary medicine professor at the University Of Connecticut Health Centre, jumping a rope has a lower impact compared to running, provided it is done properly.
Jumping rope is even considered to be a great plyometric workout, which pumps up your heart rate while burning calories. You can perform the following four exercises (each for 60 seconds) and take 1-minute rest after each move for quick weight loss within a few weeks.
- Jump Rope
- Jumping Jacks
- Box Jumps
- Split Jumps
3. Running Stairs
Just by running on a staircase, you can burn up to 1000 calories per hour. That’s crazy, right? Well, it indeed is not easy to run on a flight of stairs constantly for up to 30 minutes. But the result will surely amaze you. You can start by simply walking the stairs up and down for just 10 minutes and gradually increase the time. For even better results, you can perform a cross-training exercise for 30 minutes or less. This will also help you burn more calories than a simple running session. Just look for a staircase inside or outside your building to start this workout.
4. HIIT Workout
High-Intensity Interval Training or HIIT workout has become a popular form of exercise over the past few years, as it helps you burn up to 600 calories per hour. This workout was earlier used to train sportsmen and athletes. But now this cardio workout is becoming popular in many online workout sessions and gyms.
It consists of several high-intensity exercises for a short interval, followed up by a short recovery period and then the exercises are repeated again. The high-intensity workout periods increase the oxygen need of your body. Therefore, you can burn more calories and fat compared to the low-intensity workouts.
HIIT workouts include different forms of exercises, including cycling, running, weight training and elliptical machines. However, the aim of all these exercises is the same – to improve cardiovascular conditioning while helping in weight loss.
Most HIIT workout programs suggest you do hard workouts for 20 to 30 seconds, followed up by a 10 to 20 second rest period in-between. If done correctly, you will see noticeable results within a few weeks or months. The best thing about this workout session is that it extends maximum up to 20 to 25 minutes and can be done easily at the comfort of your home. So, there is no need to exhaust your body in the gym for hours.
Remember how much you enjoyed cycling when you were a kid? Cycling is a great form of exercise that burns serious calories while increasing your heart health and strengthening up your leg muscles. You can include your favourite childhood activity to your daily exercise routine for burning up to 600 calories per hour.
If you are not comfortable with outdoor cycling due to increasing traffic or pollution levels in your area, go to a gym class and hit an indoor cycling session. A 45-minute of cycling session will help you burn around 400-600 calories. Moreover, you can enjoy this fun low-impact workout that you can carry out both indoor and outdoor depending on your preference.
You may have seen the rowing machine in your gym but hardly ever used it. However, you will be amazed to know that this equipment is a great calories burner. It can help you burn up to 500 to 600 calories in a complete one-hour session. Yes, that’s right! Take help of a good instructor to use this machine in the right way.
Rowing machine helps in exercising the various body parts, such as shoulders, biceps, triceps, back, quads, glutes and core body. Apart from this strength training, there are intense aerobic benefits of the rowing machine.
Kettlebells are the weights that come in the shape of a cannonball. These weights help in producing effective and powerful workout experience that’s enough to burn up to 800 to 900 calories in an hour. Combining aerobic and strength training for a complete exercising session, kettlebells are known to be your amazing gym partners.
As per a study conducted by the American Council on Exercising, kettlebells are observed to offer higher intensity exercise compared to the normal strength training routine that is done for a shorter period. During kettlebell training, you are simultaneously working on your body strength, aerobic endurance, flexibility and body. So, you are likely to see better results compared to other low impact exercises.
You won’t be disappointed with the weight loss result after performing these intense aerobic exercises regularly. If combined with strength training, these aerobic workouts will undoubtedly help you form a healthy, strong and lean body.