by Gemma Delaney

Breaking old-school assumptions, recent studies suggest that the most effective ways to destroy fat and craft muscles are aggressive interval-based cardio workouts. No more slow, marathon-style sessions. Weight-loss seekers should look to shorter, swift exercises to best achieve that coveted, fit physique.

Ditch endless road running sessions. Science, specifically a pioneering study in the Journal of Applied Physiology, endorses shorter, rapid intervals. Results indicate that bursts of 30-second intervals deliver the same aerobic boons as a gruelling 90-minute endurance drill.

While resistance training ensures well-defined muscles, cardio activity maintains the smooth functioning of your body’s powerhouse, your heart, and lungs. A balanced cardio schedule can ignite your metabolic rates, decimate calories, and launch mood-boosting endorphins. Moreover, its blush-inducing exertion promises a healthier, radiant complexion.

Appealingly, you don’t need to be an ardent gym fan to meet your exercise quota. Injecting mini bursts of physical movements into your daily routine, such as brisk walks, stair climbing, or household chores, can contribute as much as a more formal exercise arrangement.

Your Ultimate Guide to Weight-loss Cardio Exercises

Walking

Considered accessible and easy, the advantages of walking are nonetheless impressive. This low-impact activity increases strength in your thighs, hips, and glutes, and can burn over 150 calories an hour, depending on your pace.

Swimming

Immersed in water, 30 minutes of swimming can equate to 45 minutes of the same activity but on land. This full-body workout stimulates all main muscle groups, burns over 200 calories per half-hour, besides being the perfect stress buster.

Running

For weight loss, running is a leading choice. At a moderate pace, a half-hour stint can burn approximately 250 calories. Additionally, it raises bone density and enhances lung capacity, thanks to its repetitive, impact-intense nature.

Cycling

Cycling is a favourite amongst British exercise enthusiasts. It’s stress relieving, easy to get into, low-impact, and can burn around 600 calories per hour at a moderate pace. As a toner for your thighs, calves, and glutes, it’s a top pick. Throw in some hills for a bonus workout!

Dancing

Thanks to mainstream recognition via shows like Strictly, dancing has become an invigorating and fun way to exercise. It can burn up to 300 calories per hour, tones your waist, hips, and legs, and heightened cognitive function is a bonus reward.

Aerobics

Providing a diverse range of options – think Bodypump, Boxercise, Hulaerobics, Zumba – aerobics classes can kick away workout monotony. These classes unite cardio, flexibility, core strength, and resistance training for a vibrant blend.

Team Sports

Brush aside those unpleasant memories of PE. Team sports like netball, hockey, and football, in addition to offering cardio benefits, come with the extra spice of camaraderie and mental agility.

Keep your weekly workout schedule varied and vibrant to add zing to your fitness journey.

Your Ultimate Weekly Exercise Plan

To help on your journey to a better you, we’ve crafted a simple weekly workout plan that incorporates top toning and cardio exercises. For the short 10-minute workouts, focus on a different part of your body each time:

• Monday – Beginner-friendly 10-minute leg workout
• Tuesday – Engage in a cardio routine like running, walking or an in-person/virtual aerobics class
• Wednesday – Try a 10-minute beginner-friendly arm workout
• Thursday – Take a break. Rest is as crucial as exercises!
• Friday – Opt for cycling or become part of a local sports team for a cardio session
• Saturday – A 10-minute beginner-friendly bum workout could be tried
• Sunday – Get some well-deserved rest to recover energy for the forthcoming workouts in the new week!

So get those trainers on, hydrate and remember, everyone has a unique journey. Stay consistent, stay motivated, and the results will follow.