You must not necessarily perform long workout routines to pump up your heart rate or burn calories. With the best cardio exercises that you can complete in 20 minutes and a healthy diet, expect great results in no time.
All you need to do is dedicate at least four days a week to your workout routine to achieve your goal within a short period. Let me also remind you that a weight loss regimen is only successful when you incorporate a healthy eating pattern into your daily routine.
There are different cardio exercises you can perform in the comfort of your home that requires no equipment nor gym membership.
Basic jogging, walking, or running around your neighborhood, or on an elliptical are good workouts that provide fabulous fitness results. Engage in simple exercise sessions either early in the morning, during the day, or after closing from your office. Easily fit your workouts into your daily schedule for just 20 minutes to balance a healthy lifestyle.
Ascend or Descend the Stairs
You can gain your best cardio exercise by going up and down the staircase, either at home or at work for only 20 minutes daily. If you have access to a flight of stairs, grab the opportunity to burn some calories while it lasts. You may also obtain the same effect and fantastic results with an elliptical machine at the gym or if you own one.
Ellipticals are designed to create motions that mimic the act of stair climbing withtheir pedals. They are stair-climbing machines that are capable of burning calories more than a running exercise would. Within a few minutes, you can alternate your pace to work out both your upper and lower body parts.
Begin with a slight speed for the initial flight, then switch to a faster pace and return to a medium stride. Repeat these steps over and over again.Avoid stepping on your toes to prevent exerting pressure that can stress your calves. Instead, press on your heels to work out your thigh muscles and glutes. Do these when using actual stairs to achieve the same fitness goals.
The apps for elliptical workout like the heart rate monitor can calculate how many calories you are burning as you proceed. With the correct data input on the app (like your age and weight), you are more likely to get an accurate calculation of burnt calories.
Ride a Bike
You can make a huge difference within only 20 minutes just by cycling. A stationary bike can do the trick too with a hard pedaling session just like a regular outdoor bike. As much as 700 calories can be burnt per hour if you pedal at an average-to-fast pace. However, you must be careful about your speed while on a stationary bike. Your legs and heart may be prevented from getting an efficient workout if you rely too much on momentum.Maintain your speed between 60 to 120 rpm (revolutions per minute). Select a lower range of speed for a higher resistance while in the case of sprinting, you may attain a higher speed range.
Indoor cycling helps to keep up your heart rate more effectively than outdoor cycling. The reason is that there are distractions and obstacles on the road which can slow down your speed outdoors.
On the other hand, a stationary bike helps you push hard on yourself with a greater intensity which helps blood to be pumped into your body faster. More oxygen is delivered to your body as a result, and your heart and lungs stay healthier.
Your quads and hamstrings get worked out, and your lower body is strengthened. Also, if the handlebars rotate simultaneously, just like you experience outdoors, you get the benefit of a full-body workout.
Engage in a Quick Walk or Run
You can make your heart pump faster just by placing one foot after another in brisk walks or slow jogs.It could be done indoors or outdoors depending on your choice and whether you have fitness equipment at home. If you are using a treadmill, start with a 1% incline for warming up.
Remember, there is no resistance from wind indoors since the belt propels your movement. Adjust the incline to a higher level that is more challenging during your 30-second burst. Then for the 90-second recovery period, reduce the incline back to 1% again.
If you choose to exercise outdoors or in the absence of fitness equipment, you can also achieve similar or even better results than working out on a treadmill. Begin with a 5-minute warm-up by either jogging slowly or walking at a moderate pace.
Add more speed for the next 30 seconds pushing yourself more by sprinting or walking in short quick steps. Now slow down to recover for 90 seconds for your heartbeat to return to its normal state. Repeat the cycle 3more times before ending finally with a 5-minute stretching session to calm down. Ensure you stay through the entire period to recover, and don’t assume you don’t need it.
Extend your Lifespan
Your calves, quads, hamstrings, and buttocks are strengthened and well-toned if you engage in any of these short best cardio exercises.
They can speed up the rate at which calories are burnt even while you are resting. Your heart beats faster and stronger and becomes healthy, prolonging your lifespan. Blood circulates your entire body, and your organs and muscles become nourished.
Blood pressure is lowered, and the risk of sustaining stroke or heart attack is eliminated. The probability of developing osteoporosis (a bone disease) is reduced.
Your sleeping pattern and quality are improved, and you won’t stand a chance of becoming depressed. Mental alertness and memory retention are sharpened as you grow older.
No matter where you find yourself, whether in a strange environment while on a trip or at work, nothing can hinder you from performing these workouts. Do these at least 3-4 times weekly to achieve great results. The older you get, the stronger you will become if you incorporate one or all of these best cardio exercises in your fitness routine.