What is Cardio?
 

Any rhythmic exercise that elevates your heart rate by a desirable level and burns the most calories, fat, strengthens your heart and lungs, refers to cardio, short for cardiovascular exercise. It is also known as aerobic exercise, as one has to breathe deeper and harder since the body requires more oxygen flow while performing cardio exercises.
 

How do cardio exercises aid in weight loss?
 

Cardio exercises increase heart rate, encourage the use of fat as fuel and help burn more calories quickly aiding overall body fat reduction. Cardio exercises paired with a balanced diet, creating a healthy calorie deficit, can help achieve the body you desire. 
 

Some of the best cardio exercises for weight loss
 

• Jogging, Running, Power Walking, Inclined Walking

  In the era of smart watches counting our steps with a target to achieve 10,000 in the course of our daily routine, try jogging, running, power or inclined walking, on purpose. Choose to take the stairs instead of elevator whenever possible. 

  Start with 30 minutes at a lower intensity and pace. Then aim to build upon it, gradually increasing stamina over time. 

  With 30 minutes of brisk walking, around 100-200 calories can be burned and with 30 minutes of jogging, around 200-500 calories can be burned.
   

• Burpees

  This is one of the high-intensity interval training (HIIT) cardio exercises pairing push-ups, jumps and squats that help you lose weight. Start with a few reps and progressively increase over a period of time. 
   

How to do a Burpee
 

Step 1: Stand with your feet shoulder-width apart, your back straight, your shoulders back, and your head up.

Step 2: Squat and put your hands on the ground.

Step 3: Jump your feet back into the plank position while supporting your entire body weight on your hands.

Step 4 Do one push up.

Step 5: Leap forward till your feet are next to your hands.

Step 6: Keep straight and leap into the air as high as you can.

Step 7: As you touch down, immediately squat down.

 

This is one burpee completed.

 

As a beginner you can start with 5-10 reps. With one burpee you can burn 0.5 calories
 

• Cycling

  Cycling is an excellent way to support your weight loss journey. 

  This simple cardio exercise doesn’t even feel like an exercise, and it comes with a side of nature viewing too! 

  Start with just 30 minutes a day to burn approximately 200-300 calories, extend to one hour or longer gradually. 
   

• Swimming

  Not only the coolest way to beat the summer heat but also one of the best exercises to lose weight. Swimming helps you in achieving your fitness goals without putting much stress on your body. This cardio exercise, increases stamina and works out your muscles too. 30 minutes of swimming helps you burn around 250 calories.
   

• Skipping

  Isn’t it like going back to our childhood days of fun? This is surely a low investment exercise that is high on gains since it just needs a skipping rope, which is easily available and affordable. With 30 minutes of skipping, you can burn around 420 calories.

 

• Yoga

  Though yoga is considered a calming and slow form of exercise but there are certain asanas which act like a cardio workout leading to weight loss. Practice faster paced, multiple reps of asanas like Surya Namaskar to help you lose weight fast. One round of Surya Namaskar can help burn 13.9 calories.
   

• Power Passion

  Football, hockey or any of your favourite aerobic sports which involves being physically engaged and active for a prolonged period of time, counts. Long dancing sessions and hiking/trek climb also act as power passions aiding your weight loss goals. A person can burn 300-800 calories by dancing for an hour depending upon the style, intensity among other factors. 
   

Some important things to keep in mind
 

• The 80/20 Rule

  Research suggests that diet plays a big role in one’s weight loss journey. A right diet plan can aid in achieving 80% of the result and 20% can be accomplished through proper, suitable exercise. 

  But, remember, both should go hand in hand.

  This means your calorie intake should be lesser than you burn through exercise, to lose weight. It is advisable not to be lured by crash diets which can shock the system, instead go for healthy low calorie balanced meals with adequate portion control.

  You can always consult your fitness expert or a dietician sharing your desired goals, for them to recommend the right diet to follow as per your current health. 
   

• Calories Burned

  The number of calories burned via these cardio exercises depends upon various factors like the pace, duration of exercise, inclination level, intensity, terrain among others and will slightly differ from person to person due to factors like age, current weight and gender.
   

• Weight loss is a marathon, not a race. Be Patient, be consistent

  It takes time. Be patient to see the magic of your hard work. Consistency is the key. You cannot directly reach the summit of your desired weight without going through the entire weight loss journey step by step. Each day counts! 
   

• Consult your doctor or a fitness expert

  Understand which exercises out of the ones mentioned above will suit you the best as per your medical records and body. E.g., if you have back problem or joint pain, do not exert that area too much. 
   

• Gear up

  Wear appropriate footwear. Use pads to support back or protect knees if needed.
   

• Level up

  Start from the basics and then gradually increase the intensity and duration to avoid injuries. Accustom and prepare your body for the next stage over a period of time.  
   

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Conclusion
 

Remember, weight loss is not an unachievable goal if you are consistent, patient and put in the right efforts. So, take the first step towards losing weight by trying these cardio exercises along with following a proper diet chart, to be the fittest version of yourself. Always consult a fitness expert who can recommend the right combination of these exercises, the apt duration, intensity at the initial stages to avoid any injury, for you to smoothly achieve your goals.