Try High Intensity training as part of your cardio plan to help with fat and weight loss https://t.co/U9m04NoIaS #neath gym https://t.co/F4GT3khRDy

https://platform.twitter.com/widgets.js

Source: @vitalityhnf July 13, 2018 at 12:10AM
More information Vitality and Fitness Gym

Advertisements

As the uk temperatures continue to soar, check out our guide to working out in warm weather to prevent you becoming dehydrated or unwell https://t.co/rypoX6HOnG #fitness https://t.co/6Rmszjz724

https://platform.twitter.com/widgets.js

Source: @vitalityhnf July 12, 2018 at 07:35AM
More information Neath Gym

As the uk temperatures continue to soar, check out our guide to working out in warm weather to prevent you becoming dehydrated or unwell https://t.co/rypoX6HOnG #neathgym https://t.co/6Rmszjz724

https://platform.twitter.com/widgets.js

Source: @vitalityhnf July 12, 2018 at 07:35AM
More information Vitality and Fitness Gym

Top Seven Cardio Exercises for Weight Loss

CardioIf you genuinely want to lose weight, you must include cardio into your regular training regime.  This is because with cardio exercises you increase your heart rate and burn the calories in the form of glucose and fat. But not all types of cardio are good for weight loss and your health. Research says that moderate-intensity cardio is not as effective as high-intensity cardio, as it can lead to muscle loss and hurt your joints. So, what are the best high-intensity cardio exercises for weight loss?

 

Cardio Exercise 1:  Intermittent Sprints

Set your treadmill at a 3-degree incline and start by running at a speed of 6 mph. After 1 minute, increase the speed to 9 or 10 mph. Continue running for 3 minutes. Increase the speed up to 14-15 mph and continue the sprint for 30 seconds. Slow down to 10 mph and keep running for 3 minutes. After 3 minutes, sprint for 30 seconds.

  • Duration: 30 mins
  • Calories Burned: Up to 1200 calories
  • Equipment Required: Treadmill

Cardio Exercise 2:  High-Intensity Interval Training

You can do a number of exercises at high-intensity like burpees, jumping squats, jumping lunges, high knees, and step jumps. Make sure you are doing these exercises in the correct form. Do a set of 10 reps of each exercise and then take a 10-second break. Do not extend your break period.

  • Duration: 35 mins
  • Calories Burned: Up to 500 calories
  • Equipment Required: A step

Cardio Exercise 3: Rowing

Grab the handle of the rowing chord and sit on the rowing machine. Place your feet on the footrest. Keep your spine straight, shoulders rolled down, and chest out. Engage your abs and back muscles and pull the handle or the bar toward your abs. Stop when your elbows are behind you. Squeeze your shoulder blades. Make sure you are not leaning back. Return to the starting position.

  • Duration: 30 mins
  • Calories Burned: 200-300 calories
  • Equipment Required: Rowing machine

Cardio Exercise 4 – Rope Jumping

Grab a handle with each hand. Flip the rope over your head to your back. Start hopping at a low speed and jump the rope. After finishing 25 jumps, increase your speed and jump the rope 50 times. Take a 10-second break. Start jumping the rope again. If possible, jump and fold your legs to touch your heels to your hips.

  • Duration: 10 mins
  • Calories Burned: 200 calories
  • Equipment Required: Jumping rope

Cardio Exercise 5 – Cycling

Start by sitting on the bike. Be comfortable. Start pedalling at a medium speed. After about a minute, increase your pedalling speed so that you feel the burn in your thighs in just a minute or two. Do not stop pedalling for 3 minutes. Slow down a bit for a minute and then do high-speed biking for 3-5 minutes.

Tip: If you are comfortable, put some resistance in your stationary bike so that the workout is more intense.

  • Duration: 20 mins
  • Calories Burned: 200-300 calories
  • Equipment Required: Stationary bike or gear bike

Cardio Exercise 6 – Kettlebells

Cardio

This is a mix of cardio and muscle building strength training. Grab a kettlebell (not too light or too heavy) and use it do squats with kettlebell lifts, plie squats, walking lunges with turns, walking lunges with one hand kettlebell lifts, etc. Adding weights will provide you with the perfect resistance to help you burn more calories.

You could also try one of Vitality’s Kettle Bell classes that run at both our Port Talbot and Neath gyms.

  • Duration: 30 mins
  • Calories Burned: 400-600 calories
  • Equipment Required: Kettlebell

Cardio Exercise 7 – Stair Climber

Start by walking up the stairs. Start climbing every other step. Next, climb the stairs by lunging.

Variate the forward lunges with lateral lunges. End the set by running up and down the stairs once.

Take a 10-second rest and then go for your second set.

  • Duration: 10 mins
  • Calories Burned: 200 calories
  • Equipment Required: Stair Climber or stairs in your home.

 

Cardio Guidelines

It’s important to get your body accustomed to the high-intensity exercise. If your body is not used to doing high-intensity cardio, you may end up injuring yourself. Follow the correct technique. Take your time to learn the correct posture instead of just doing 100 reps because 10 reps will give you better results and prevent injuries.  Breathe in and out as this will also maximize your efforts to lose weight.

Don’t overdo cardio as overdoing any exercise, especially cardio, is not good for your muscles and joints. Mix your workout routine with strength training and stretching exercises so that your body gets a whole range of motion.

Wear good shoes. Shoes are very important when it comes to doing any cardio exercise as they protect the soles of your feet and your knees.

You should also stay hydrated. Sip a little water every 20 minutes to keep yourself hydrated and keep your stamina up. After you are done with your workout, wait for 5 minutes before you drink your post-workout drink or a cup of water.

In a nutshell, high-intensity cardio for 30 minutes, three to four times a week, is all you need to lose the fat from your body quickly. These exercises target all the muscles in your body and help you attain the best fitness level and the best body you ever could imagine.

Vitality Health & Fitness

The team at Vitality can help you to devise a cardio programme to suit your specific needs and goals.  We also run a huge number of classes at our Port Talbot and Neath gyms which include cardio sessions such as kettlebells and HIIT.

We also work with clients on a one to one basis by offering bespoke PT sessions at a cost of just £60 for five x 45-minute sessions with a personal trainer of your choice.

Call us today on the numbers below to find out more:

Cardio

 

The post Top Seven Cardio Exercises for Weight Loss appeared first on Vitality Health & Fitness.

Going on Holiday? Try these travel workouts using resistance bands to help to keep fit and in shape whilst away. #neathgym https://t.co/JMrE9JGMBB https://t.co/XUKOlRrLZ1

https://platform.twitter.com/widgets.js

Source: @vitalityhnf July 10, 2018 at 01:35AM
More information Vitality and Fitness Gym

Going on Holiday? Try these travel workouts using resistance bands to help to keep fit and in shape whilst away. #fitness https://t.co/JMrE9JGMBB https://t.co/XUKOlRrLZ1

https://platform.twitter.com/widgets.js

Source: @vitalityhnf July 10, 2018 at 01:35AM
More information Neath Gym

Try Body Blitz class in the morning or circuits in the evening – the choice is yours https://t.co/d6Act2c8ND https://t.co/VZYt46ptSc

https://platform.twitter.com/widgets.js

Source: @vitalityhnf July 09, 2018 at 06:55AM
More information Vitality and Fitness Gym