Regular cardio on top of a calorie deficit is without doubt the most effective method of losing weight. Since cardio can be such as a powerful tool in your weight loss attempts your probably wondering what the best cardio for weight loss is. In truth the best cardio for weight loss is the type you enjoy the most and can perform more regularly than others. However, certain types of cardio can prove more effective for weight loss than others.
Best Cardio For Weight Loss
When it comes to performing cardio for weight loss you have a number of options. Such options will include low intensity or high intensity cardio, HIIT Cardio, circuit training, cycling, swimming or even just walking. Here are three of the best type of cardio workouts for weight loss:
Running: Traditional running is still one of the best types of cardio for weight loss. Running can be done anywhere at anytime, indoors or outdoors. No need to sign up for costly gym memberships if your using running as your main type of cardio for weight loss. Find a good pair of running shoes, throw on some comfortable clothes and go running outside. Find a field or run on the street.
Traditional running is extremely convenient and allows you to pace yourself according to your current fitness levels. If your unfit and out of shape start off with slow running for smaller durations. 5-10 minutes of regular running each day will still do wonders to your fitness levels overtime and eventually you will be able to run for longer as your fitness levels improve.
HIIT Cardio: HIIT stands for high intensity interval training and is performed in a number of set intervals. For example, you may warm up with a light jog for 2 minutes, sprint for 20 seconds, walk/light jog for a minute, sprint for another 20 seconds and then repeat the routine for as many times as required. You can add more sprint and rest intervals into the routine, the above was just a quick example.
As you can tell by the name, HIIT is an intense form of cardio but is great for weight loss. HIIT Cardio is often performed in smaller durations, typically 10-15 minutes. Some studies even claim that HIIT is the most effective form of cardio for weight loss.
Before you jump in to any form of HIIT training be warned that it is extremely taxing on the body. HIIT is not easy. Alternating between high intensity intervals and rest periods is extremely tiring so if your new to cardio I would suggest building your fitness levels up before attempting HIIT.
HIIT Cardio can be performed when running, cycling or even swimming. Which ever cardio method you are using you can always implement HIIT into it. If performing HIIT, you will need to have recovery days. You probably will not be able to perform HIIT every single day so give yourself enough rest days between sessions or perform some light running instead.
Circuit Training: Another one of the best types of cardio for weight loss is circuit training. Circuit training consists of back to back exercises that are performed with very little rest inbetween. A typical cicuit may be set out like this:
- 15 Bodyweight squats
- 5 Press ups/Push ups
- 10 second rest
- 10 Squat Thrusts (also known as burpees)
- 20 Knee Ups
- 10 second rest
- 20 Star jumps
- 20 Bodyweight Crunches
Circuit training can be classed as a high intensity workout and will leave you tired and out of breath. Circuit training actually involves a number of strength exercises helping muscle development and endurance to a small degree. The exercises can be made harder by adding additional resistance or extra reps to the exercises once you find your fitness levels improving.
