Melting stubborn fat deposits and achieving the shape you have always wanted at the very least requires some cardio activity. The range of available cardio methods and different ways that can be implemented in cardio activity is really large, ie. there are enough of them to cause a complete collision among those who are desperate to burn excess body fat and finally highlight hard-earned muscles.
The question is: what are the best methods of cardio exercise? Is there a perfect way to lose fat through cardiovascular significance, and if so, what is it? Cardio activity by its nature requires fats as the primary source of fuel, with carbohydrates and proteins to some extent. Therefore, it is obvious that a certain degree of cardio activity must be spent on burning the body’s fat stores.
However, the form of cardio work required to burn fat is still a very delicate topic and always open to discussion. Cardio activities (usually performed at a moderate intensity, although it has been proven that intense cardio work consumes more calories) are any form of exercise that is repetitive, long, and challenging enough for the heart and lungs to supply oxygen to the body over time (15 to 20 minutes or longer).
Before we look at what cardio exercises are proven to burn the most fat, let’s first take a look at what good cardio training consists of…
It is a combination of two key processes. And those are:
- strengthening muscle tone and
- burning excess fat deposits.
It is this process that most people do not know how to use. That’s why cardiovascular exercises jump into action, which does the “dirty” work without any problems. We do not mean the ones that most of us consider monotonous and boring. You need to find exercises that take your body out of your comfort zone and put you in a situation where you are forced to use energy stored in the form of fat.
At the same time, you take care of your cardiovascular system, which is getting stronger. This means that you will achieve the set goal much faster because you succeed in what seems to most to be “Mission: Impossible”. Best of all, it can be achieved in the comfort of your home.
Advantages of Cardio Training at Home
Below we reveal the benefits of cardio training when it comes to burning fat:
- you don’t need any equipment to perform the exercises,
- it doesn’t matter what condition you are in, because you can adjust the intensity of the exercises to your abilities,
- you can perform the exercises anywhere and anytime,
- with their help, you achieve a calorie deficit faster…
According to Fitathome.com, you can easily combine them into an effective workout that will not take you more than half an hour. And will save you the time of traveling to and from the gym, which is the best option for those who find it challenging to find time to train because of work.
Here are our suggestions for the cardio workout you can do at home, that will help you burn that fat.
It’s a simple circular training, that will only take half an hour of your life but will do the trick. Just combine the following:
- low skipping
- lying bicycle
- mountain climber
- sumo jumping jacks
- sprinting in one place
As we already said, you can combine these five exercises into an extremely effective workout that will definitely enrich your transformation. You perform each exercise for 60 seconds, one after the other, without a break, if possible. A one-minute break only follows when you have done all five exercises.
You repeat the whole set 4 times.
Again, this circular cardio workout will take you less than 30 minutes, which is great information because it means you can get it on your schedule without any problems.
If you want to refresh your training routine with something else, try walking.
Walking was once seen as an ideal cardio exercise for burning fat and overall health, and is perfect for people who haven’t been training in a while, and would like to start running. It’s ideal for beginners, obese and injured.
However, it burns a small number of calories per unit of time.
Running is great.
Compared to walking, running (not sprinting) is definitely a method with higher intensity. Very effective, has a high effect on fat consumption, and improves cardiorespiratory capacity. The main feature of running is that with its high intensity it burns a large number of calories, and at the same time stimulates and accelerates the metabolic rhythm, which remains accelerated for a long time after.
For the purpose of burning fat, jogging could be considered a variation of running, given that this method (we can also call it higher-intensity aerobics) does not exceed the anaerobic limit at which carbohydrates become the primary source of fuel.
Running includes thigh flexors, knee tendons, quadriceps, and gastrocnemius & soleus muscles (leaves), making it a great exercise for the lower body. It also engages handwork, thus providing an additional calorie-burning effect.
Keep in mind that running can also be done at home if you have a treadmill.
The exercise bike is perfect for at-home training
Pedaling involves the same muscles as running, only it has less of a negative effect on the joints. Due to this characteristic, anyone can pedal, except, of course, the injured.
This activity can be performed on a stationary, exercise bike (a more common option for those who want to burn body fat) or somewhere outdoors on a real bike.
Either of these two approaches will suit almost anyone (regardless of cardiovascular goals) given that resistance can be adjusted depending on the desired level of intensity.
Although when you first start with this kind of cardio, you may feel discouraged by how tough it feels. Here is where your will and motivation step in. Keep them with you at all times, and never lose continuity. This will be your key to success.