Cardio workouts are an indispensable part to an effective training program and general good health. Cardio workouts can be any exercise—jogging, running, biking, swimming, elliptical machine, stairs, even jumping rope—that raises and maintains your heart rate over a predetermined amount of time. By doing this, you strengthen your heart and lungs and lower your resting heart rate, which means that over time the same effort that produced a 10-minute mile will produce a 9-minute mile. Cardio workouts burn fat. And cardiovascular fitness is what gives you endurance and the ability to persist in sports and in life. 

 

The Benefits of Cardio Training

• Increases metabolic rate
• Increases growth hormone secretion
• Reduces stress levels
• Increases blood flow to the brain increasing alertness
• Improve cholesterol levels
• Improves digestion
• Boosts immune-system function

In order to burn the maximum amount of calories, the best cardio exercise you can do is simply one you will do day in and day out consistently. Choose one which you enjoy doing and don't be afraid to mix the exercises up. Interval cario work consists of moving from one exercise to another in set time intervals. For example, you could do the elliptical trainer for 15 minutes, then swithc to the stationary bike for another 15 minutes and finish off on the treadmill for the last 15 minutes. Interval training is a great way to keep everything fresh!

There are two school of thought when it comes to cardio training. The "slow & steady" group are the "high intensity" group. These two groups breakdown like this:

Slow & Steady Cardio

• Long duration (45min - 1 hour)
• Low intensity
• Burn fat and not carbs
• Preserve joints

High Intensity Cardio

• Short duration (20min - 30min)
• High intensity (interval training)
• Burn tons of calories & rev up your metabolism throughout the day
• Treat cardio like weights - explosive movements (sprinting, etc)

Our advice is to try both for at least 6 weeks and make sure to monitor your progress with a journal and take weekly photos of yourself to see if you're truly losing body fat.

Which Cardio Exercise Burns the Most Calories?
Below are the top 10 cardio exercises which burn the most calories in 30 minutes.

1. Step Aerobics - one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.

2. Bicycling - stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.

3. Swimming - like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.

4. Racquetball - side to side sprinting makes racquetball an excellent cardio exercise. A 145-lb person burns over 400 calories in 30 minutes.

5. Rock Climbing - is not only a cardio exercises, but also uses arm and leg strength for power. Rock Climbing can burn up to 380 calories in 30 minutes.

6. Cross-Country Skiing - whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.

7. Running - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.

8. Elliptical Trainer - is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.

9. Rowing - is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.

10. Walking - Brisk walking is a less strenuous form of cardio exercise. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.

For the people who love high-intensity training, below are the top three cardio exercise which will provide amazing results!

1. Jumping Rope - This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport - tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.

2. Sprinting - Sprinting not only burns HUGE amounts of calories, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results

3. Spinning - This high-intensity workout usually set to music simulates a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor. Get ready to burn!

5 Ways to improve your fitness level now.

*Disclaimer: Not all exercise is suitable for everyone. To reduce the risk of injury, consult your doctor before beginning this or any exercise program. The instruction presented herein is in no way intended as a substitute for medical counseling. If you have had a joint replacement or if you have osteoporosis, or any other special medical condition, follow all precautions.