Cardio is a great component of exercise to get a slim body. Go for it if you need to shed a few extra pounds. It works by increasing your heart rate and burning 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, and it leads to muscle loss and hurts your joints (1). So, what are the high-intensity cardio exercises for fat loss? Give this post a read to know the 10 best cardio exercises for weight loss and get back in shape. Swipe up!
In This Article
1. Intermittent Sprints
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Duration: 30 mins
Calories Burned: Up to 1200 calories (varies)
Equipment Required: None
How To Do 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.
2. High-Intensity Interval Training
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Duration: 35 mins
Calories Burned: Up to 500 calories (varies)
Equipment Required: None
How To Do 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.
