With approaching summer people take up cardio as the best exercise to burn fat that they usually accumulate throughout the winter. Cardio exercises help you reduce because you make use of the accumulated body fat and that helps in improving your health and immunity. These exercises can be done in the gym and even at home. Usually a treadmill makes you feel bored and the exercise gets monotonous that you leave in a few days.
A research has proved that a human body needs change and cannot lose weight on a repetitive single dimensional movement like a conveyor belt.
3 Top Fat Burning Cardio Workouts “55” Workout Start with doing a single body-weight squat with ten pushups, relax for 30 second and then start with another set of two squats and nine pushups. Continue with the drill till with normal breathing and increase the timing of inhaling and exhaling every time you pause till that time you can no longer breath with your nose.
Jumping Jack Pyramid You have 10 second to start will, do as many jumping jacks possible and rest for 10 seconds. Now you need to do it in its reverse order, and the pyramid goes down from 30, 20 to 10 seconds. These are the top cardio that can give you effective results and reduces fat from all over the body. This poster shows the top 10 calorie burning cardio exercises and also the number of calories we burn after 60 minutes of each exercise. Disclaimer: All content on this website is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. If you’ve ever been to a gym, perhaps on an elliptical, a treadmill or stationary bike, perhaps you’ve seen a table like this. Your target heart rate zone points to a range of health and fitness benefits based on how much energy you exert during your workout. Cardio: When your exercise level reaches approximately 80-85% of your maximum heart rate, you’re in cardio mode, which means you’re working at a level sufficient to strengthen your heart and cardiovascular system.
If weight loss is your goal, you will absolutely burn more calories (and more fat) in cardio mode than fat burning mode. Well, cardio exercise, as the name suggests, is simply any exercise whose main aim is to target your cardiovascular fitness - meaning your heart, lungs and blood circulation.
But like most things, cardio exercise comes in all shapes and sizes, and each one has its own strengths and weaknesses. One of the most common misunderstandings circulating these days about burning fat is the notion that you can exercise a particular area of your body to burn fat specifically from that area.
So many women who don't really understand how genuine fat loss works are still under the misguided influence of targeted fat loss. Years ago exercising to burn calories was all about getting your body into what's called the Fat Burning Zone.
That meant that pretty much the whole weight loss industry was focused on long duration, low intensity cardio workouts. That explains why High Intensity Interval Training has become so popular as a fat burning exercise in recent times.
So then, does that mean that everyone should now be doing high intensity cardio exercise at the exclusion of other types? Understanding how cardio exercise works and how to best use it will help you to make the best choices for your particular circumstances. I've tried a few of these myself over the years and not surprisingly, I've never found any to be at all effective. The information provided on this website, including articles and posts regarding diet, exercise, fitness and health, is not intendedto replace the advice given by your physician or healthcare professional.Always consult your physician before starting any new diet, exercise or fitness program. When it comes to reducing body fat, nothing is more effective than a cardiovascular fitness routine utilized in conjunction with the right fat loss diet.
Unfortunately, most people have never been taught the most productive way to burn fat with cardiovascular fitness workouts.
Before I move on, it is important to note that no matter how hard you workout at the gym to burn fat, you will not be able to successfully lose significant amounts of body fat without the proper fat loss nutrition plan. If you continue to consume more calories than your body is burning, you will not be able to lose noticeable amounts of body fat, period! I have provided all of the information you will need to follow an effective fat loss diet on another page on my site. Back to the focus of this page - reducing body fat with a cardiovascular fitness routine -in case you forgot. Click on the links below to see some great ideas for effective cardiovascular fitness exercises. The general answer to this question is pretty simple; the more days per week you dedicate to cardiovascular fitness, the more fat you will burn. Those who have the desire to lose a large percentage of body fat will obviously need to perform cardio workouts more frequently than someone with 7% body fat who just wants to maintain their current body fat levels. If you are unsure how many days per week you should be dedicating to fat burning cardio, I have put together a chart below and have provided the number of days that should be dedicated to cardio workouts for several scenarios.
All you need to do is identify which scenario best fits your current body type (the top row) and which scenario best matches your goal body type (the left column) to determine how many days per week you should perform cardio workouts.

Keep in mind that this cardiovascular fitness chart is just a general set of guidelines and that each person's body is not the same. Before abandoning this guideline, be sure that you are not setting unrealistic goals for yourself.
It is a common misconception that doing hours and hours of calorie burning activities are necessary to lose weight and burn fat. On the contrary, the goal of your aerobic exercise is not to burn calories, but to encourage your body to use its fat storage for energy instead of muscle cells or consumed carbohydrates. The human body will naturally turn to carbohydrates as its main energy source in order to save your fat storage in case you have to go an extended amount of time without food.
Consistent aerobic exercise forces your body to turn to a greater percentage of its fat cells for energy during and in between your workouts. By participating in consistent aerobic activities, your body will gradually increase the amount of fat that it naturally burns. If your cardio workouts are mostly just burning away carbohydrates in your system, you will never see a significant decrease in body fat. Now that I have briefly explained that the goal of aerobic activity is to change your body's natural tendency away from storing fat, and not just to burn calories, I will answer the question of how long your cardio sessions should last. After 30 minutes of maintaining an increased heart rate, your body will have expended enough consistent energy to encourage an increase in fat burning. Consequently, your cardio workouts should consist of maintaining your heart rate in the desired range for approximately 30 minutes. I will explain what your desired heart rate range should be for your aerobic workouts in section 4 below.
Do not think that you must be on a treadmill for hours every day to burn vast amounts of fat. The great part is that by maintaining consistency in your cardio program, you will increase your metabolism, and your body will more efficiently burn fat even when you aren't working out.
As explained in the section above, the goal of your aerobic workouts is simply to maintain an increased heart rate for 30 minutes. Some of the most popular aerobic exercise machines are treadmills, elliptical machines, stair steppers, rowing machines, and ski machines. Any of these methods are perfectly acceptable as long as your heart rate is elevated in the desired range for 30 minutes. In order to maximize the fat burning potential of your cardiovascular fitness workouts, you should maintain your heart rate at 70-80% of your maximum heart rate for 30 minutes.
This heart rate range will ensure that you are burning significant amounts of calories and fat by keeping your body below a more intense activity level that would encourage the use of carbs for energy as opposed to fat.
The human body naturally tends to use carbohydrates for energy during intense physical activity. By maintaining your heart rate at 70-80% of its calculated maximum, you are holding to a moderate level of intensity that will ensure that you are burning the most amount of fat possible by forcing your body to use fat as its primary source of energy. To determine your maximum heart rate, you simply take 220 and subtract your age from it.
To determine the lower limit of your heart rate range (70% of the maximum) simply multiply your maximum heart rate by 0.7. So a 20 year old would want to maintain their heart rate in the range of 140-160 beats per minute for 30 minutes during their aerobic workouts.
There are several methods which can be used to monitor your heart rate during your aerobic workouts. If you choose to do an exercise that does not utilize a machine with built in sensors, I recommend purchasing a heart rate monitor. I would try to avoid checking your pulse to determine your heart rate whenever possible because it can be inconvenient to stop your exercise and look at the clock while counting your heartbeats before finally returning to your workout. While performing your cardio workouts at any time is certainly better than not doing them at all, there are certain times throughout the day at which your body will be much more efficient at burning fat. As I mentioned above, the body is most efficient at burning fat when it has to rely on it as its main source of energy. The best times to perform your 30 minute cardiovascular fitness exercise is when there are the least amount of carbohydrates present in your body. Because of this principle, the optimum time to perform your cardio exercise is in the morning just after waking up - before eating anything. The next best time to perform your cardio workout will be immediately after your weight training session.
You will use up the majority of the carbohydrates present in your body during your weight training session which will force your body to turn to fat cells for fuel when your aerobic exercise is performed immediately following a weight training session. The third best time to perform your cardio exercises will be at least 2 hours after you have eaten.
By waiting at least 2 hours after eating, you are ensuring that your body has used most of the carbohydrates you consumed during your last meal and will maximize the amount of fat that will be burned while performing the aerobic activity of your choice.
By utilizing the 5 principles explained above, you will be able to effectively use cardiovascular fitness workouts to lose significant amounts of body fat.
One of the worst cause of extra weight is that we do not shed off the weight that we put on during a period of time.

You actually feel like a rat that is trapped on the wheel forced to run for no reason, if you feel exactly the same then change your routine and get going with something that can give you best results instantaneously and you will even enjoy your workout regime. Till the time you reach ten squats and one pushup you will be done with around 55 repetition of this exercise. With a heavy exercise it takes a lot of effort to breath through the nose than the mouth and this will intensify you workout session.
These exercises are very simple to do and you you will start enjoying them eventually once you get used to them.
These tips on cardio workouts will be a great help for me to get the weight loss results I am looking for. The amount of calories we burn varies by gender, height, weight and the methods of exercise.
Use of this website and the information contained herein does not create a doctor-patient relationship. With that in mind, let’s discuss two of the settings you’re likely to see on your exercise equipment: fat burn and cardio. Depending on how you intensely you exercise, you will preferentially attack different energy stores.
Lighter workouts afford the body a greater level of oxygen, which is needed to burn fat most efficiently. This level of exercise also best improves your blood pressure and lowers your cholesterol levels.
When you exercise in cardio mode, you exhaust your oxygen stores to the point where you aren’t as efficient in burning fat, although you are still doing so. By becoming familiar with fat burning exercise, how it works, why it works, and so on, you can be sure to always get the most out of your workouts.
All you can do is use the best fat burning exercise possible - only your body decides where is comes off. As a result they waste a lot of time and energy with what they believe to be effective exercise for burning fat.
This is a range in exercise intensity level (measured by your heart rate) where your body burns mostly body fat for fueling exercise.
That's why aerobics became so popular, along with workouts like Jazzercise, Boxacise, Tae Bo, and so on.
We now know that the amount of fat you burn depends on how many calories you burn in a workout. Everyone has their own special requirements, lifestyle, fitness level, amount of weight to lose, etc., and so there will never be one type of fat burning exercise that suits everybody.
This will allow you to burn calories as effectively as possible without running into any problems.
And on top of that, I always found them very difficult to use for more than a few sessions anyhow because of how mind-numbingly boring they usually are.
Everyone loves to eat and winter is one time when people do not feel like going back to their fitness regime so lets pick up some cardio exercise that can help you get rid of your fat. This with give you the benefit of both aerobic training, cardiovascular exercise and your muscles get the pump too. You need to breath only through your nose, sprint again and this time when you pause you have to inhale and exhale twice. Always consult with your own doctor in connection with any questions or issues you may have regarding your own health or the health of others. The important point is that different levels of activity and exercise progressively take you from burning calories to burning fat to improving your heart’s conditioning. This level of exercise corresponds to reaching approximately 65% of your average maximum heart rate. In the grand scheme of things, cardiovascular fitness is much more important than fat burning. In cardio mode, you switch to preferentially burning carbohydrates, which doesn’t require the same oxygen levels as fat to be utilized for energy. For the most comprehensive workout, incrementally increase your workouts until you can perform in the cardio mode, because what you care about is the total number of calories, not the percentage of fat burned. It's simply a lie that's been spread by marketers of various exercise gadgets - for so long that it's now commonly held to be true by many. In some situations, even something as moderate as walking may be the most appropriate for weight loss.
It will also help you decide which of those exercise gadgets you see on TV - the ones that supposedly burn off the calories like butter in minutes, are really going to work for you. It's important to note that at the higher levels of exercise, you don't lose any of the benefits obtained at the lower levels of exercise. And yes, you'll still look better burning more calories than focuses on burning a higher percentage of fat relative to carbs.

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