The best 2 cardio exercises for fast weight loss and how to do them

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If you have been working out for a while now, but still haven’t gotten in shape, worry not, here is your opportunity. Incorporating these simple yet effective cardio exercises into your routine will help you blast off all the unwanted fat and leave you looking well trimmed and in shape. Check them out.

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  1. Running and cycling intervals
Photo credit: bikeroar.com
Photo credit: bikeroar.com

With this exercise, be sure to work your heart rate to a maximum of 75% or even higher. It also leaves your metabolism boosted even while you rest. Here is the best way to carry out your running and cycling intervals:

On the treadmill:

  • Warm up for three minutes at 75% of your 5k pace
  • At minute three increase the gradient to 10%
  • Continue running for 30 seconds then jump off the belt and straddle the treadmill
  • Rest for 30 seconds while you increase the speed by 5kph
  • Jump back on for another 30-second sprint
  • Repeat this routine until you can no longer complete the 30-second set
  • Allow three minutes’ recovery and repeat for the desired number of sets. For beginners: one, and advanced: three

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On the bike:

  • Cycle at a low resistance for a three-minute warm-up at 70-80rpm
  • At minute three, increase rpm to above 90
  • Every 30 seconds increase the resistance by one level and maintain an rpm above 90
  • Continue until you can no longer hold the rpm above 90
  • Allow three minutes of recovery and repeat for the desired number of sets For beginners: one, advanced: three
  1. Jumping rope intervals
Photo credit: popsugar.com
Photo credit: popsugar.com

If you don’t enjoy the running and cycling routine, jumping rope is a great option for you. It works by choosing a specific amount of time, such as 2 minutes, then dropping the amount of exercising required by 30 seconds on each set afterwards. To note, the amount of time that you’re allowed rest will match the amount of time spent jumping rope, making it a 1:1 jump-to-rest ratio.

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  • For 2 minutes, complete as many jump rope revolutions as you can
  • Rest 2 minutes
  • For 1.5 minutes, complete as many jump rope revolutions as you can
  • Rest for 1.5 minutes
  • For 1 minute, complete as many jump rope revolutions as you can
  • Rest for 1 minute
  • For 30 seconds, complete as many jump rope revolutions as you can
  • Rest for 3 minutes, then repeat the workout once or twice again

 

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