Like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.
Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.
By changing speeds and inclines, your body cannot adapt and heart rate will thus steadily rise. Mix in all out sprints here and there to really push yourself into the 80-90% max heart rate zone. Try out treadmill of terror workout to make 800 calories disappear in no time.
Jog through water
It’s one of the most strenuous activities you can perform, since water is about 12 to 15 times as resistant as air. Running at your hardest, you can burn about 17 calories per minute—at least twice as much as you would burn running on pavement.
Researchers at the College of New Jersey found that after a short warm-up, cyclists who punched up the intensity during the first half of their workouts and then cruised for the second half burned about 10 percent more calories than those who started slow and finished fast.
Take to the sand
By walking or running on the beach, you’ll use 20 to 50 percent more calories than you would going at the same pace on a hard trail or asphalt.
Fuel up first
Grab a banana before you hit the gym, and it may actually help you slice off more calories in the long run. Shoot for 100 to 200 calories to nibble on: Yogurt, a piece of fruit, peanut butter and crackers, or half an energy bar are all excellent choices.
Try this quick routine:
- Jumping jacks: 20 seconds
- Rest: 10 seconds
- High knees: 20 seconds
- Rest: 10 seconds
- Jump rope (or pretend jumping rope): 20 seconds
- Rest: 10 seconds
Repeat 9 times to kiss 100 calories goodbye!
Long duration (45min – 1 hour)
Burn fat and not carbs
High Intensity Cardio
For our purposes here, high intensity cardio falls between about 80-90% of your maximum heart rate (MHR) or, if you’re not using heart rate zones, about a 6 to 8 on this perceived exertion scale. What this translates to is exercise at a level that feels challenging and leaves you too breathless to talk much. You’re not going all out, as in sprinting as fast as you can.
Short duration (20min – 30min)
High intensity (interval training)
Burn tons of calories & rev up your metabolism throughout the day
Treat cardio like weights – explosive movements (sprinting, etc)
Moderate Intensity Cardio
There are a variety of definitions of what moderate intensity exercise is, but it typically falls between about 70-80% of your MHR (a level 4 to 6 on this perceived exertion scale). The American College of Sports Medicine (ACSM) often recommends this level of intensity in its exercise guidelines. The lower end of this range usually incorporates the ‘fat burning zone.’ That means can carry on a conversation without much difficulty and you feel pretty comfortable with what you’re doing.
Moderate intensity workouts have some great benefits such as:
Comfort — Hard workouts are, well, hard. It takes time to build up the endurance and strength to handle challenging exercise. Moderate workouts allow you to work at a more comfortable pace, which means you may be more consistent with your program.
Better health — Even modest movement can improve your fitness while lowering your risk of heart disease, diabetes and high blood pressure.
More choices — High intensity workouts will usually involve some kind of impact or, at the least, a fast pace. But, you can usually get up into the more moderate heart rate zones with a variety of activities, providing you work hard enough. Even raking leaves or shoveling snow, if you do it vigorously enough, can fall into that category.
Low Intensity Activity
Low intensity exercise is considered to be below about 60-70% of your MHR, or about a level 3 to 5 on this perceived exertion scale. This level of intensity is no doubt one of the more comfortable areas of exercise, keeping you at a pace that isn’t too taxing and doesn’t pose much of a challenge. This, along with the idea that it burns more fat, makes this a popular place to stay. But, as we’ve learned, you can burn more calories if you work harder, and that’s what you want for weight loss.
That doesn’t mean that low intensity exercise has no purpose. It involves the kind of long, slow activities you feel like you could do all day and, even better, activities you usually enjoy such as:
Taking a stroll
A long, slow bike ride
A gentle stretching routine
Hit the gym with your mate for a healthy dose of exercise—you burn about 100 calories in 30 minutes of weightlifting—then dive between the sheets and torch another 100 with an hour of foreplay and vigorous sex.
Work out, then make out!
Overweight and obese people have an increased incidence of heart disease, and thus fall victim to heart attack, congestive heart failure, sudden cardiac death, angina, and abnormal heart rhythm more often than those that maintain a healthy body mass index.
Obesity often increases the risk of heart disease because of its negative effect on blood lipid levels, which increase in obese patients and then, in turn, increase triglyceride levels and decrease high-density lipoprotein – which is also known as HDL or “good cholesterol.”
People with an excessive amount of body fat have higher levels of triglycerides and low-density lipoprotein – which is also known as LDL or “bad cholesterol” – as well as lower levels of HDL cholesterol in the blood. This recipe creates optimal conditions for developing heart disease.
Wash the car yourself-Burn 250 calories per hour!!!
On the first few days of spring, you’ll find motorcycles, convertibles, and scooters out in full force as drivers jump at the chance to bring out their automobile “babies” for a spin after a long winter in hiding. You’ll also see long lines at the car wash. There’s something about spring that makes us want to clean up our cars, am I right? Save money and do it yourself by hand washing, drying and waxing your car at home (or at the DIY carwash instead of the automatic one). With a little elbow grease, she’ll be shining in no time and you’ll have burned 250 calories in an hour’s time. (A little green tip: Washing a car in your driveway can be bad for the environment; monitor your water usage and choose waterless or eco-friendly detergents to limit your burden.)
Take a cold shower!
When I first heard that taking a cold shower was a good way to burn some extra calories, I did not believe it. However, after doing some research on various websites, I discovered that taking a cold shower does actually burn calories. Why? The answer is simple. Your body is constantly trying to keep about a 97 degree temperature. Therefore, it has to work extra hard to do this when you are cold. All this work results in the burning of calories and can certainly aid in your weight loss effort.