Everyone has days when there’s no time to get to the gym. Ever wondered outside of the gym what cardio is the best way to blast fat? Try any of these and you’ll boost your metabolism for up to a whole day afterward. If you are looking for a home and around your home cardio option, here they are!
Make sure to always add HIIT training to every cardio workout to blast more fat. HIIT is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise. HIIT stands for High Intensity Interval Training.
Inline Skating – Burns approximately 425 calories in 30 minutes. Inline skating is fun so you might not think about inline skating as a cardio workout but it is and it is a very good one! It is very high on the list for blasting calories and fat. The big burn comes from the side-to-side movement of your thigh and butt muscles (demanding more from your body than the straightforward motion of activities like running). Your core gets very involved in a big way to keep your balanced. You get all of these benefits without putting too much stress on your knees and other joints. Skate at a strong, steady pace. For safety, wear a helmet, wrist guards and elbow pads). To add HIIT training to this, alternate one minute of hard skating with one minute of medium paced skating for a total of at least 20 minutes.
Running – Burns approximately 375 calories in 30 minutes. The typical runner’s shape is sleek and lean. There’s a reason for that. The major running muscles – legs, butt, and core – happen to be the biggest calorie-and-fat burning muscles in your body. To get the most out of each stride, swing your arms close to your body, don’t lean forward, and keep your feet low to the ground. To lessen impact, land on the middle of your foot, and then roll through to your toes. To add HIIT training to this, alternate fast and slow intervals of one minute or train on hills!
Skipping – Burns approximately 340 calories in 30 minutes. I am sure you have heard that jumping rope burns a ton of calories. It is one of the pro boxers’ favorite ways to train as well. To get the most from each jump, use a rope with handles that reach to just under your armpits when you stand on the middle of it, and follow these top-form tips. Jump with your feet slightly apart and body upright, and keep your jumps low to the ground. Don’t have a rope? You’ll get the same benefits by doing the movements rope-free. To add HIIT training to this, alternate slow and fast speeds and change up your style while jumping. Jumping with one foot then two feet or jump rope while you jog.
Hula Hooping – Burns approximately 300 calories in 30 minutes. There’s a reason why hula hoops just aren’t for kids! It is a major fat and calorie blaster. To do it yourself, grab an adult sized hoop because they are larger and heavier than kids’ hoops. This makes them easier to spin. You’ll know you have the right size if it reaches your chest when you stand it up in front of you. No fancy moves are required. Simply keeps it going around your waist. To start, stand with one foot in front of the other and shift your weight back and forth versus around in a circle. Don’t worry if you’re less than perfect at first, you’ll still knock off major calories. Plus you will get better every time you spin. To add HIIT training to this, alternate slow and fast hooping. Try advanced moves but hula hooping while walking around.
Tennis – Burns approximately 272 calories in 30 minutes. You don’t need to have a partner or a court in order to burn calories with a ball and a racket. If you do have a partner and a net, you will burn the same amount of calories. Simply find a flat area near a wall or garage door that you can hit the ball against. Alternate forehand and backhand shots. Then see how many you can do in a row without failing. Stand about 10-25 feet away, which will force you to hit harder. Even practicing your serve will get your body in burn mode. You’ll have to run and bend to pick up your missed balls. Try to hit the ball consistently for 50-100 strokes. Having a goal will make you work harder. To add HIIT training to this, alternate one minute of fast paced ball hitting with one minute of easier work for about 20 minutes.
Dancing – Burns approximately 221 calories in 30 minutes. Dancing is a fun way to burn fat and to boost your metabolism. The key is to keep the tempo high, choosing songs with fast rhythms and don’t rest between songs. A tip – download a workout’s worth of your favorite tunes. Begin with an upbeat inspirational song, and then move in to songs with increasingly faster tempos. Slow the beat toward the end to cool down. Use your arms! Raise them in the air and move them to the beat. To add HIIT training to this, alternate fast and slow paces for one minute each.
Fast Walking – Burns approximately 170 calories in 30 minutes. A leisurely stroll with your friends won’t cut it though! You need to be walking very fast. It should be difficult to keep up a steady conversation. To get the most from your biggest calorie burning muscles (butt, legs and core) – take short, quick steps while keeping your torso upright. Pump your arms back and forth (not side to side) in time with your stride. With each step, land on your heel and roll through to your toes. To add HIIT training to this, alternate two minutes of brisk walking with two minutes of as fast as you can walking or even jogging.
Adding one of these cardio options as a change in your workout, alternative to the gym or just for something fun to do!
Check out this video for HIIT training in depth:
This is a great article about cardio for women: