If you’re looking to drop some weight quickly, cardio is the go-to activity to drop pounds as fast as possible. Pretty much any form of cardio will get the scale moving in the right direction, but consistency is key when it comes to weight loss.
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It’s also vital that you pay close attention to your diet while you’re incorporating cardio for fast weight loss as overeating can easily undo all of your hard work.
Heart Rate
When your goal is fast weight loss, concentrate on activity that is at least moderate level, with your heart rate elevation between 50-75 percent of your maximum heart rate. Keeping your heart rate elevated for 30 minutes or longer will help lose weight; if you go at it for an hour, you’ll get double the calorie burn. Just remember to not eat back too many of your burned calories from exercise.
Running
The best workouts for fast cardio weight loss are those that burn the most amount of calories in the shortest amount of time. Running is one of the top calorie burners, scorching between 600800 calories per hour depending on your speed and fitness level. Running can elevate your heart rate quite high, especially if you overdo it. Aim to keep your heart rate between 65-85 percent of your maximum heart rate. If you ever feel dizzy or unusually short of breath, slow down or stop completely.
Kick Boxing
Another great workout for fast cardio weight loss is kickboxing with a heavy bag. As a combination of cardio and strength training, powering through a kickboxing workout can burn nearly the same amount of calories per hour as running. Form is important with kickboxing, as it’s easy to become injured by twisting your back or overextending an arm or leg. Kickboxing for an hour will torch tons of calories, and the pounds will melt away in no time.
Jump Rope and HIIT
Jumping rope and HIIT (High Intensity Interval Training) are also great methods for burning fat fast. HIIT is relatively new to the fitness scene, but it’s proven to provide serious results in the weight loss department. It’s a very intense workout regimen that can leave you burning calories up to 24 hours after your workout. The more calories you burn, the faster you’ll lose weight. You can also include jumping rope in your HIIT, or use it as a fast cardio weight loss workout on its own. You might be getting visions of kids skipping rope on the playground, but it burns serious calories at up to 1000 per hour. It’s best to jump rope for short periods, as it’s very high impact and can cause injury.
Whichever workout you choose, be sure to stay consistent for the best benefits of fast cardio weight loss. Losing weight too fast is unhealthy and unsustainable, so consult with your physician to determine what weight loss rate is safest for you.
