Wondering what type of weight training workouts are best when your goal is burning fat without losing muscle and strength? Here's what you need to know. Fact: You can get a great cardio workout without having to run miles on a treadmill or spend time on a rowing machine. In fact, these bodyweight-only moves are mostly. Cardio workouts 5 at-home cardio workouts for fat loss Torch calories and trim down your physique with these routines. It's a universal law of fitness: The less time you have, the easier it is to find excuses to skip a cardio workout. After all, doesn't a good routine require at least. ![]() ![]() ![]() The Best Cardio Workouts. Your Form. The mistake: Your hands bump your knees, which throws off your cadence. The fix: Take a tip from rowing crews to create a fluid motion: Think of the stroke as a dance, counting 1- 2- 3 and 3- 2- 1. On 1, push with your legs; on 2, . Then reverse it: 3, extend your arms; 2, swing your body forward from the hips; 1, bring your legs up after the handle passes your knees. You're spending too much time rowing at a moderate intensity. The fix: With medium resistance, do four to six 1. This will allow your heart rate to come down a bit so you can regroup with intense effort. Result: You'll expend more calories and get out of the gym quicker. The best types of cardio workouts for weight loss. If you’re like most guys, you do cardio to help you stay lean and show off the muscle gains you get from hitting the weights, aka “the usual workout routine.” And there’s absolutely nothing wrong with that. Even though a long, gentle cardio session burns a higher percentage of calories from fat, a HIIT workout of the same length will help you lose. 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. As intensity rises, more calories get burned. That’s why high- intensity interval workouts are a great choice for getting shredded while maintaining (or even gaining) muscle. Here are the expert- approved top 1. Elliptical. These machines were originally designed to minimize impact on the knees and hips, but still allow a great workout. Running (moderate pace)Running at a steady, moderate pace is a sure way to burn fat and calories, but it’s not the most economical way to build or even maintain muscle.“By the numbers, a 1. Running with a partner or group can make the miles go by much easier. Stair Climber. A stair climber offers another popular way to burn fat and calories, but only about 5. The primary drawback: Stair climbers can put a lot of weight and pressure on your joints, so it can be difficult for people with bad knees. ![]() ![]() The best way to burn fat on a stair climber: “Try incorporating 9. Ryan. Jumping Rope. There’s a reason the jump rope is a mainstay in a boxer’s training regimen: it’s cheap, easy to do, increases foot speed, and burns a ton of calories. Think of your favorite boxers, wrestlers, and fighters—they all jump rope. Can’t do that very well? Jump as fast as you can for one minute, then rest for 2. Repeat until you’re done. If you’re a frequent traveler, throw a jump rope in your suitcase for a great workout without ever having to leave the hotel room. Kettlebells. While a kettlebell workout isn’t technically a cardio- only exercise, its calorie- burning effects are too high to keep off this list. Very few cardio exercises build muscle—this is one of the exceptions. You can expect to burn around 4. Adams. The best way to do it: If you can do a particular movement for 4. Cycling. Stationary bikes are a mainstay at most gyms, but there’s a reason most people aren’t waiting in line to use them: “You must be willing to go at an intense rate,” says Adams—so no pedaling while scrolling through your smartphone. Swimming. Swimming is a total- body workout that starts the second you begin treading water. You can do a few laps, then have a water- treading interval, then repeat. Rowing. Take a look at any collegiate rower's body and you’ll surely be envious of their athletic, v- cut frame. High- intensity interval training. HIIT gives you a well- rounded workout while burning a ton of fat and calories. Check out these 1. HIIT workouts to get shredded. Be sure to keep rest periods to a minimum to really maximize your efforts. Sprinting. Sprints outside, on a treadmill, or even up stairs or bleachers are great to burn the most calories in the least amount of time. No equipment is really necessary and you can do these workouts just about anywhere. Sprinting leaves no muscle unscathed, Ryan says. Keep repeating this for as long as you can. If you’re on a treadmill, do an all- out sprint for 2. At a stadium or flights of stairs? Run up to the top as fast as you can, then jog or walk down.
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October 2017
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