If you’re just like most guys, you like to do cardio just to help yourself stay lean and show off the muscle gains you get from hitting the weights and there’s absolutely nothing wrong with that.
But when it comes to which type of cardio is best for burning fat, you have to decide which lean body type you’re going for.
Activities that use more muscle mass and that involve some sort of resistance will be more taxing and burn a greater number of calories.
1) Jumping Rope
It burns 667–990 calories per hour if you’re jumping at 120 skips per minute.
Albeit a high impact activity, jumping rope can give incredible oxygen consuming exercise whenever done accurately.
It can likewise add definition to the calves and shoulders, as it works these muscle bunches energetically.
It burns 639–946 calories per hour.
A sprint, in its truest form, is very different from a traditional distance run. Increasing your pace in intervals is one of the best ways to torch calories.
“Sprinting burns a massive number of calories,” but it can only be kept up for a certain amount of time.
Really lift those knees high to get your glutes some great action and build sprinter power in no time.
It burns 500-600 calories per hour.
Swimming is a low-impact workout that burns energy while improving muscle strength, blood flow, and lung and heart capacity, your legs, arms, and core work together to keep your body afloat for a serious level of muscle recruitment.
Where you swim creates an impact on your body as well. “Swimming in the sea where you’re running contrary to the flow — that would be an outrageously extreme exercise.”
4) Rock Climbing
It burns 750-900 calories per hour.
The best way to get your cardio is by going up. Indoor rock climbing is a unique way to get your sweat on, requiring as much strength. Every muscle in your body, from the tips of your fingers to the ends of your toes, is working when you’re climbing a rock wall, either indoor or outdoor.
5) Stairs Running
It burns 452–670 calories per hour when going 77 steps per minute.
It’s a plyometric exercise, meaning the muscles exert maximum force in short intervals of time, causing the muscles to extend and contract in a rapid manner.
481–713 calories per hour at 150 watts.
It burns a high number of calories compared to other exercises and it’s a full-body workout that focuses on all muscles of the body and it’s a low impact, and high intense way to burn fat.
It burns 498–738 calories per hour.
To get the most afterburn, it’s recommended to start with 10 seconds of intense pedaling (100 RPMs or more) and 50 seconds of rest. Then, move to 15 seconds of sprints and 45 seconds of rest, and do 20 seconds of sprints 40 seconds of rest after that.
8) High-knee running/running
It burns 566–839 calories per hour at a 10-minute mile pace.
High-knee running is a vigorous cardio workout. It raises your pulse while fortifying your lower body. As a high-power workout, high-knee running is valuable for consuming calories in a short measure of time.
It burns 554–822 calories per hour.
Every single swing requires your body to be explosive and it has you, on the other hand, pivoting at the hips and dropping your chest, at that point controlling out of that position and attempting to breathe out strongly.
It’s an explosive act that can be repeated quickly and easily and done in a variety of different formats.
Try doing kettlebell swings for 30 seconds on, 30 off, for 6 minutes. Or work for 45 on, 15 offs for 6 minutes.
It burns 530-650 calories per hour.
A burpee is a full-body exercise that entails squatting down, kicking your feet out into a push-up position, doing a push-up, jumping your feet back to your hands, then jumping up into the air and reaching your hands overhead. According to a study presented at the American College of Sports Medicine annual meeting, and that makes the burpee a killer cardio exercise.
Regardless of the type of exercise, your calorie burn depends on your intensity. “If you’re short on time, your best bang for the buck is to go at as hard an intensity as you can for whatever time period you have.”
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