3 Cardio Exercises That Make You Lose Weight Fast

A man performing cardio exercises

A man performing cardio exercises | Source: iStock

If you haven’t started to get in shape for your summer bod, then you are cutting it very close. Not to worry though — by simply incorporating cardio exercises into your routine, you’ll be able to blast away calories and form (or re-form) your physique. High intensity interval training (HIIT), are intense periods of work, in this case cardio, with short recovery segments. You transition from low-moderate intensity intervals to very high intensity intervals. In simple terms, it works you out at maximum intensity while still maintaining proper form.

HIIT is known to be a go-to for those looking to blast fat fast, because the beauty of HIIT is that it keeps your body burning fat even after you’ve stopped working out. They way it works is during a high intensity interval workout your body is unable to move enough oxygen to your muscles during periods of hard work. Therefore, according to Men’s Fitness, this means that your muscles accumulate a “debt” of oxygen, which results in your metabolism being revved up for hours after you leave the gym, or what trainers refer to as “excess post-exercise oxygen consumption.”

Be sure to rest in between rounds or sets, but don’t allow yourself to recover fully before going into another round; try and rest a day in-between because intervals can be intense and put a huge strain on your body. These 3 cardio exercises will help you to lose weight quickly so you can fit into your trunks again.

1. Total body interval cardio exercises

a one handed push-up

A man performing HIIT exercises | Source: iStock

This workout, courtesy of Men’s Fitness, is touted as an amazing fat burning routine, created by Mike Duffy, owner and head trainer at Mike Duffy’s Personal Training Studio. As noted, interval training is a great way to hammer out a quick workout while effectively transforming  your physique. The following workout focuses on challenging your entire body with a single exercise for several rounds. Aim to include at least two of these exercises back to back before you allow your body to recover. Also, be sure to catch your breath in-between rounds but do not allow your body to fully recover. Incorporate this one into your weekly routine, and make sure to rest for a day in-between tackling them.

Round One:

Do three circuits of these: 10 reps first round, 15 reps second round and 20 reps third round. Non-stop no rests.

  • Burpees
  • Mountain Climbers
  • Jumping Jacks
  • Jump rope for 3 minutes

Rest for 1 minute.

Round Two:

  • Walking Lunges with a kettlebell exchange underneath leg
  • Pushups
  • Lunge Jumps
  • Walk-outs (inchworms)

Do three circuits of these: 45 seconds per exercise with a 15 second break between each exercise and circuit.

  • Jump rope 3 minutes

Rest for 1 minute.

Round Three:

Do three circuits of these: 45 seconds per exercise with a 15 second break between each exercise and circuit.

  • Jump rope 3 minutes

Rest for 1 minute.

Round Four:

  • Traveling Side Lunges
  • Dips
  • Speed Skaters (lateral jumps)
  • Plank to Pushup

Do three circuits of these: 45 seconds per exercise with a 15 second break between each exercise and circuit.

2. Running and cycling intervals

cycling

Cycling | Source: iStock

This workout, courtesy of Men’s Health, really stresses the importance of HIIT with short bursts in your cardio routine where you’ll work at 75% your maximum heart rate (or higher)  boosting your metabolism, even while you’re resting. What’s more, a study in the Journal of Physiology, and referenced in Men’s Health, found that high-intensity interval training on a bike can provide all the same fitness and health benefits that riding at a steady, much longer period of time provides. Try one or both of these cardio routines created by personal trainer James King.

On the treadmill:
  • Warm up for three minutes at 75% of your 5k pace
  • At minute three increase the gradient to 10%
  • Continue running for 30 seconds then jump off the belt and straddle the treadmill
  • Rest for 30 seconds while you increase the speed by 5kph
  • Jump back on for another 30-second sprint
  • Repeat this routine until you can no longer complete the 30-second set
  • Allow three minutes’ recovery and repeat for desired number of sets. For beginners: one, and advanced: three
On the bike:
  • Cycle at a low resistance for a three-minute warm up at 70-80rpm
  • At minute three, increase rpm to above 90
  • Every 30 seconds increase the resistance by one level and maintain an rpm above 90
  • Continue until you can no longer hold the rpm above 90
  • Allow three minutes recovery and repeat for desired number of sets For beginners: one, advanced: three

3. Jumping rope intervals

jumping rope

Jumping rope | Source: iStock

If you’re a man who wants to skip the run or the ride on the bike, jumping rope at various levels of intensity is another great workout to try. This workout, courtesy of Built Lean is the Countdown Jump Rope Workout. The workout works by choosing a specific amount of time, such as 2 minutes, then dropping the amount of exercising required by 30 seconds on each set afterwards. To note, the amount of time that you’re allowed rest will match the amount of time spent jumping rope, making it a 1:1 jump-to-rest ratio.

When going from set to set, see if you can match the number of revolutions in the second round as you did the first. Use the stopwatch app on your phone to time yourself:

  • For 2 minutes, complete as many jump rope revolutions as you can
  • Rest 2 minutes
  • For 1.5 minutes, complete as many jump rope revolutions as you can
  • Rest for 1.5 minutes
  • For 1 minute, complete as many jump rope revolutions as you can
  • Rest for 1 minute
  • For 30 seconds, complete as many jump rope revolutions as you can
  • Rest for 3 minutes, then repeat the workout once or twice again
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