This is an article that I originally wrote for this cat Phil over at Mens Fitness News. I wanted to share it with you today because spring is nearly here which means summer (shirtless season) is just around the corner.
Around the same time each year I am inundated with questions about fast fat loss, getting toned for summer, guick fixes et cetera. Let me tell you something right now, if anybody has ever told you that they got ripped in 20 minutes, they are a F****** liar. The only universal secret to weight loss, muscle building, cardio et cetera, is CONSISTENCY! Plain & simple.
Don’t get me wrong, there are plenty of contributing factors to be consistent with, but the general idea remains the same. If you take a step towards your goals each day, no matter how small of a step or how perceivably large the goal is you will reach a level of success and understanding not experiened by the mediocre. You owe it to yourself toÂ discover how great you truly are!
Cardio exerciseÂ increases your heart rate and burns off calories so you can lose weight and limit your risk of serious health conditions, including heart disease and diabetes. There are thousands of different exercises that deliver cardiovascular benefits, but many of them require you to devote too much time, money, or other resources. Some simply do not fit into the lifestyle most people lead.
If you know your body needs moreÂ cardio exercise but you don’t have the time to train for a marathon or the money to invest in a gym membership, there are some exercise options that can be done anytime, by anyone, and with limited time and financial investment. Five of those options are listed right here. Pick one and start burning fat today.
Walk up and down the stairs of your home, the bleachers at your local high school or college, or the stairway at work on your lunch break. You can go at your own pace so you do not push beyond your current level of physical fitness, but you will burn calories and work up a sweat with every workout. Why do you need the stair climber at the gym when you can walk up and down your own steps free of charge?
If you have the ability to walk, you have the ability to walk off the fat and improve your health. Rather than trying to fit two hours of walking into your daily schedul, try pushing yourself to walk faster for thirty or forty minutes at a time. You can also try interval training by adding bursts of light jogging into your walking routine.
This is a simple exercise that may bring on flashbacks from grade school gym class. If you have a few minutes, you have time to do jumping jacks for a bit of cardio exercise. Since this movement utilizes your upper and lower body and requires your body to coordinate all muscle groups, it brings your heart rate up quickly and allows an impressive rate of calorie burn. Add lunges, bursts of walking, and jogging in place if you want to create a longer cardio workout that doesn’t get boring.
Circuit training allows you to combine cardio exercise with resistance training. Make a list of at least five or six exercises and determine how many repetitions of each exercise you want to perform on each circuit. One circuit is completing every exercise on the list without pausing in between. You can use simple exercises such as crunches, planks, push-ups, jumping jacks, and simple dumbbell lifting moves. You can also do this without any weights at all. The fast movement will increase your heart rate and burn fat.
Jump in the pool for a refreshing form of cardio exercise that is easy on your muscles and joints. This is an effective form of exercise if you push yourself to swim harder, learn new strokes, and take your exercise time seriously. Leisurely floating in the water for an hour will not burn many calories.
15-20 Minutes of HIIT
HighÂ intensity interval training or HITT Cardio is a workout that goes between high levels of intense training combined with less intense (cooldown) periods of exercise. This can be as simple as sprinting for a 2 minute window and then a 2 minute cool off period with jogging, walking etc.
You could spend and hour on a boring treadmill burning only 400 calories or you can do 20 minutes of hiit and burn 1000 calories! You decide.
Which of these cardio exercises can you fit into your schedule today? Pick one and burn some fat right now.
David “Fat Burning For All” Aston
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