Effective Calorie-Burning Cardio Exercises Part-2
This article is part -2 of our fantastic cardio exercises to burn calories, improve cardiovascular health, and boost overall fitness. Here’s a list of the top 10 calorie-burning cardio exercises, including one high-intensity interval training (HIIT) program. The calorie estimates are based on a 185-pound person.
HIIT (High-Intensity Interval Training)
HIIT (High-Intensity Interval Training) – is my second favorite form of cardio on this list. When it comes to caloric expenditure, nothing beats HIIT. It obliterates the field! The best part about it is that it does it in the shortest amount of time compared to the rest of the other exercises. High-Intensity Interval Training burns more calories in less time than any other exercise. Bar none. In addition, HIIT ramps up your metabolic rate so much that even hours after your last session, it burns even more calories.
Using our 185-pound person as our benchmark, you can expect to expend between 200-500 calories in 10-30 minutes of HIIT. And with the right intensity and effort, 30 minutes is all you will need if you even make it that far. Your recovery time will depend on the exercises you choose and your level of intensity. The most important reasons for using high-intensity interval training are burning off unwanted fat and improving mobility. Oh, and by the way, the toned physique isn’t bad either. 😊
More Benefits of HIIT
Another great benefit of adding HIIT to your fitness program is improved oxygen consumption and output. Studies have shown that, depending on the chosen activity, HIIT can increase oxygen consumption by 20% for 20-minute sessions in just four days a week. The study also found that the participants found more enjoyment in performing HIIT than in normal moderate-to-vigorous intensity continuous training.
Furthermore, when training for 20 minutes and three days a week, high-intensity interval training can help reduce heart rate and blood pressure, especially for obese and overweight populations. HIIT can also lower blood sugar levels and improve insulin resistance better than traditional exercise programs. As a sufferer of Type II Diabetes, I can relate. And finally, HIIT creates drastic improvements in aerobic and anaerobic performance even with limited weekly sessions.
Calories Burned: Up to 500 calories per 30 minutes.
Duration: 30 minutes.
YouTube Video: 30-Minute HIIT Workout
Boxing
The last time I tried boxing was when I was 12 and joined the local Police Athletic League ( PAL) for the summer. I learned to jab, block punches, and throw a cross hook. Unfortunately, that was as far as my boxing career was concerned. But I got into great shape, finally allowing me to defeat my lifelong school bully.
Boxing is a fantastic way to learn self-defense, burn calories, and get fit. Its stop-and-go design, short recovery periods, and high-energy explosive moments make it a form of high-intensity interval training ( HIIT). As a result, with consistent training, you can expect to improve your cardiovascular endurance dramatically and burn maximum calories over a short period.
You Only Need 20 Minutes
Just 20 minutes of punching the heavy bag can produce 1,000 burned calories to show how boxing is at the highest of high-intensity interval training. Moreover, a 185 lb person can burn around 400 calories when sparring for 20 minutes. Also, consistent boxing can improve blood pressure, physical functioning, and overall vitality.
Calories Burned: Around 400 calories per 30 minutes of sparring.
Duration: 30 minutes.
YouTube Video: Boxing Workout for Beginners
Stair Climbing
If you’re like me, you probably dread this next exercise. I cannot stand gym stair climbing machines. Nothing brings me more trepidation than getting on that endless step carousel in the gym and walking upward to nowhere. I can’t stand it. But I will do that when I’m walking or running to actual stairs that lead somewhere, as a form of exercise. Sure, it’s just as difficult as the gym stairs machine, but at least I know I am physically going somewhere. It’s only mental, of course, because I don’t have the same reluctance for other machines like the treadmill, stationary bike, or rowing machine.
Stair Climbing Burns Fat
Putting my personal feelings aside, climbing stairs is a very effective way to burn calories, lose weight, and eliminate unwanted body fat. Studies show that for every 10 minutes of stair climbing, a 185-lb person burns 80-90 calories, depending on intensity.
Stair climbing improves cardiovascular fitness, strengthens the total body, builds endurance, strengthens the core and legs, and shapes the lower body, including calves, glutes, hamstrings, and quadricep muscles. Waking stairs can also improve lung and heart activity and strengthen bones.
Calories Burned: Approximately 266 calories per 30 minutes.
Duration: 30 minutes.
YouTube Video: Stair Climbing Workout
Elliptical Trainer
The elliptical machine is an excellent weight loss tool that effectively burns calories and has a low impact on the joints. Our 185-lb. model burns approximately 400 calories in 30 minutes of elliptical training. The unique designs of these machines, especially the elliptical machines with independent bilateral arms, provide for total body muscle recruitment.
Go at Your Own Pace
Elliptical trainers allow you to increase or decrease your pace, resistance, and incline. Most machines also have a fitness program console with high-intensity interval training (HIIT) to help maximize your efforts. In addition, you have a variety of motions to choose from, including forward, backward, fast, slow, and length of stride.
Calories Burned: About 400 calories per 30 minutes.
Duration: 30 minutes.
YouTube Video: Elliptical Workout
Dancing
My absolute favorite activity for me on this list is dancing. Even though I have not danced in years, nothing will ever replace that feeling of joy I got from cutting it up on the dance floor. My wife loves dancing and always encourages me to take another crack at it, but it will have to wait a little longer until I can regain enough mobility through my exercise program. A great thing about being a Caribbean Latino is that you’re never too old to go dancing somewhere. Moreover, here in Miami, there’s always a place for older people like me, and you feel neither intimidated nor out of place because of age or skill level.
Dance, Lose Weight, and Have Fun!
Dancing is ideal for losing weight, burning calories, and toning the whole body. Have you ever looked at the physiques and figures of male and female ballroom dancers? Everyone should strive to obtain a similar physical form. Ballroom dancers are well-conditioned with endurance, stamina, power, mobility, flexibility, agility, strength, speed, and quickness. They are the total health and fitness package.
The good news is that you don’t have to become a ballroom dancer to have all those attributes. Depending on your dancing, intensity, and consistency, you will lose weight, burn calories, and become toned.
Types of Dances
Here are a few dancing styles to start you on your musical rhythmic fitness journey:
Salsa dancing can burn approximately 400 calories per hour. This full-body workout focuses primarily on the legs, core, and arms.
Aerobic dancing – dancing in a fitness class where you learn specific dance movements and move in rhythmic unison with others. Depending on the style used in class, you can expect to burn between 110-230 calories during the session. The weight, age, height, and sex of the participant vary.
Zumba dancing has been popular in gyms for many years. It combines dance styles such as salsa, merengue, samba, hip-hop, and many more. 300-900 calories can be burned in just one hour of dancing.
Freestyle dancing—dancing your way at home, at a party, or a specific dance venue will benefit your overall health, and you can burn around 200 calories in 30 minutes.
There are an endless number of dancing styles to choose from. You are only limited by your imagination and your desire to explore. So don’t be shy about it. Find what works for you and hit dance the floor!
Calories Burned: Approximately 266 calories per 30 minutes of vigorous dancing.
Duration: 30 minutes.
YouTube Video: Dance Workout
Conclusion
Adding cardio exercises into your fitness routine can help you burn calories effectively and improve your overall health. Remember to choose activities you enjoy, and stay disciplined and consistent.
Before starting any new health and fitness program or taking supplements, it’s crucial to consult with your healthcare professional. They can provide personalized advice based on your medical history and current health status, ensuring your new regimen is safe and effective. This step helps prevent potential health risks and ensures that any changes you make are beneficial and sustainable in the long run. Your healthcare professional is your best resource for making informed decisions about your health and wellness journey.
