7 best cardio exercises for burning fat.

                         7 best cardio exercises for burning fat.

Losing un-necessary body fat and getting in shape may require for you to do some aerobic activity.Cardio has received quite a lot of hate recently with people saying that aerobic exercises are responsible for muscle loss. That they are a waste of time and effort and bring nothing to do that with that kind of exercises.

However, scientific literature shows us a different perspective:

That cardio is in fact a very powerful tool that carries with itself a number of weight-loss and [even] muscle-building benefits.

Love them or hate them, aerobic exercises have been proven time and time again to be one of the fundamental pillars to a successful physique.

Something worth nothing is the fact that not all cardio is equal. There is good cardio and there is bad cardio!

Top 7 Best Cardio Exercises to Burn Fat

#1. Jump Rope Workout to Burn Belly Fat

One study carried out by the Department of Physical Education and Sport Science followed the progress of two different groups of students. One group used jump rope training alongside their regular training routine and the other one did not for 15 weeks.

As you could probably guess, the group that was doing jump rope training were shown to have improvement in their balance, agility, endurance, strength, power output, and muscle coordination

Jump rope training burns a massive amount of calories!

Because it involves nearly every muscle and even brain power to keep up that coordination and make sure that you don’t trip over and fall.

According to Lifesum 30 minutes of Rope Jumping can burn as much as 400 calories at a normal pace.

#2. Battle Rope Exercises For Quick Weight Loss

Battle Rope training is notorious for its insane caloric expenditure. Strength coach Josh Henkin of Ultimate Sandbag Training tested out how much calories you can burn with battle rope exercises by using a formula based on the participants’ average heart rate.

What he found was quite impressive:

Male participants were able to burn about 80 calories within just 5 minutes of battle rope training. And female participants managed to burn 45 calories in 4 minutes of exercising.

That is the equivalent of burning about 480 calories within 30 minutes! And this is without considering the afterburn effect that the training delivers.

#3. Shadow Boxing Routine to Burn Fat

The reason why I love shadow boxing, except for the obvious boxing appeal, is that it’s one of the cardio exercises you can do at home.

Or anywhere for that matter.

It requires no equipment and it can help you burn a ton of calories!

According to most sources you can burn up to 400 calories within 30-40 minute of shadow boxing.

Now:

Obviously if you have access to a punching bag and/or an opponent against whom you can box, then even better. This way you can increase the amount of calories burned with about 30-50%.

#4. Rowing – The Fat Burning Exercise

Rowing is a killer cardio exercise that gets your heart rate fast while also engaging nearly every muscle in the body.

The main downside is that you need a Rowing Machine or an actual boat and river where you can, you know, row.

I usually use rower machine, because…well, I don’t really consider myself as an experienced rower and I might end up drowning after the first stroke.

this exercise hits three big muscle groups of the body– the back, legs and abs.

#5. Burpee – Best Cardio to Burn Fat.

One of the simplest exercises that can be done anywhere at anytime. That leaves your heart thumping against your chest, your lungs on fire, and every muscle completely exhausted.

Burpees are estimated to burn approximately 355 calories within a 30 minute time-frame.

The Burpee is definitely one of those cardio exercises that doesn’t just help you burn fat but it will also help you build some muscle definition.

There is quite a number of ways in which you can add some variation. One of my favorite ways of doing the Burpee is by doing a push-up instead of just a plank.

If you really want to burn more calories  with the aerobic exercise then what you can do is you can add pull-ups into the equation.

#6. Mountain Climbers – Belly Fat’s Worst Nightmare

Mountain climbers have long been the staple of cardio.

When it comes to burning calories and shedding off extra pounds – mountain climbers is the first exercise you would think of.

It’s also one of those cardio exercises that you can do at home without the need of any expensive equipment or gym memberships.

The amount of calories that you can burn is usually around 300-360 per 30 minutes. Thus, making this exercise an excellent fat-burner.

Mountain climbers, similar to Burpees, has a vast number of variations that can be applied.

#7. Box Jump Squat – Best Exercise to Lose Fat

Last, but definitely not least, on the list we have box jump squats.

This exercise is also a pretty good Glute workout. So not only will you be burning fat but you’ll be working on those buns of steel.

You go from a squat into a jump and land on an elevated surface where you go for the full range of motion and then you fall back down to repeat the movement.

Its explosive nature where you are literally fighting against gravity really leaves you sweating!

Most sources out there claim that jumping squats burn approximately 100 calories for every 10 minutes of doing the exercise. Making this an extremely powerful weight loss exercise.

There isn’t much variation that you can add to the exercise to increase its intensity except adding extra weight.