You know how important cardio workouts are for your health and wellbeing, but it’s hard to get a good cardio workout in when you can’t leave to house to go to the gym or for a run. Here are some great cardio workouts you can do right at home.

Workout DVDs

One of the easiest ways to get your heart pumping with a workout at home is to purchase one (or a few) of the workout DVDs available today. You can find cardio workouts on just about anything from kickboxing to dance. Pick one that looks like fun and start working out. If you just add a new DVD every 3 months, you’ll have a great little library of cardio workout DVDs in no time. Rotate through the different workouts and you’ll never get bored of working out at home again.

Treadmill

A treadmill is a great way to get a good cardio workout at home. You can walk on it briskly or go for a jog or run. Some models will even let you adjust the angle of the walking surface, to simulate going uphill. Keep your workout from getting boring by listening to some music or audio books while you walk.

Stationary Bike

A stationary bike is another great piece of equipment that allows you to get in a great cardio workout just about anywhere in your house. All you have to do is jump on the bike and peddle away. Keep some water close by to stay hydrated. I like to watch TV or a movie while I’m riding my bike. You can also read books or magazines if you are just peddling at a slower yet persistent pace.

Jump Rope

A jump rope is one of the least expensive pieces of workout equipment you’ll ever buy. You can pick one up for a few bucks, or borrow one from your kids. To get a great workout, simply jump rope for 20 to 30 minutes. For a great interval training, jump 100 jumps as fast as you can, then slow down to a more comfortable jump, barely lifting your feet enough to let the rope go through.

Step Workout

You’ve probably seen those fancy step workouts at the gym, or the TV infomercial. Guess what? You can get a great step workout at home without any specialized equipment. Utilize the bottom step of your stairs, or any large, sturdy box you can step on and off. I use an old milk crate at my house. Step up using your right leg first 12 times, then switch to leading with your left leg. Repeat. For some variety try stepping side to side.

If you are a guy looking to step up your cardio exercises for either superior abs, fat-loss, or athletic performance then you have got to incorporate the use of kettlebell swings into your interval workouts. A great way to structure your hard hitting cardiovascular workouts is to execute a series of double arm kettlebell swings and then follow it up with a timed set of constant body movement. This is a sure combination for success.

If you are going to include the double arm kettlebell swing into your cardio interval and strength training workout then you can structure the workout in any way. For instance, if you are going to let the swings be your strength lift then you can execute a set of 30 swings and then follow it up with a set of jump rope for 2 minutes. The beauty of this is that you can keep doing the same set of 2 minute jump rope intervals or you can substitute an alternate exercise such as jumping jacks or burpees. The key is to combine the two movements and maintain a strict work to rest interval time ratio while going through the workout. This is a tremendous choice for interval training exercises. If you are a guy looking to improve your body composition, athletic performance, or overall health then this particular workout will not disappoint you in any way.

For a real man’s workout you have got to take the time to learn more about kettlebell training. By implementing this particular style of training you don’t only stand to improve your interval workouts, but you are opening the door up to all other forms of performance ranging from strength, to flexibility, and superior cardiovascular conditioning. Anything in life that is worth it’s weight in gold requires some time and effort. I’ll even make it easier on you by asking you to access the rest of my articles on the matter for free. Improve your body the right way. Remember that anyone can train hard, but only the best train smart my friend! Give it a try.

Cardio workouts can work wonders in terms of burning body fat fast. They are the most preferred exercise to shed those extra pounds from your body. Mostly people go under strict diet regimes, undergo surgeries and even starvation in order to lose weight. They do a lot of hard work to look slimmer but everything seems futile. They are unable to sculpt their body while they keep on whining about their weight loss dream.

In order to fight obesity and flaunt a fit physique, one should regularly do cardio workouts. They are easy to perform and suit every age group. You should drink enough water before and after the workouts in order to maintain the body temperature. The whole process of losing weight seems to gain momentum by doing these exercises.

Types of Cardio Workouts

Running: If you are depressed and still thinking about losing weight, you should run regularly. Running stimulates your metabolism and burn lots of calories. You will not only lose weight but also get a chiseled figure in return. This cardio workout extremely helps your body to burn fats.

Walking: Walking briskly in your nearby park or neighborhood can stimulate metabolism and help your body to lose weight fast. You should at least walk for two hours daily to shed those extra pounds from your body.It can be considered as best cardio workouts to lose weight.

Hiking: If you are a nature loving person, hiking can be a blessing in disguise for you. You can walk amid nature and explore their beauty while you can lose some serious weight in return.

Swimming: This is another best cardio workouts, which involves all your muscles. It greatly helps your body to burn lots of calories.

Aerobic Exercises: Most people are losing weight through this exercise. They are extremely beneficial for woman.These are the specialised cardio workouts which makes you lose pounds of fat from waistline

HITT or high intensity interval training is an easy way to burn all those fat and calories in your body without exerting yourself much. This mode of interval training with much higher and intense cardio level has become a rage in bodybuilding industry, for its benefit of helping a body burn fat to a greater extent.

The major benefit of HITT or high intensity interval training is that it lets you lose all the fat. HITT is also known as conventional form cardio vascular exercise, with better and efficient outcome for every workout lover or bodybuilder.

The very old form of cardiovascular workouts talked about losing weight by exercising at low intensity or low interval for a longer period of time, but high intensity interval training is a modern form of cardio that depends on the technique of working out intensely at an interval ranging from light to moderate level.

This very fact that HITT works opposite to conventional cardiovascular technique, makes it as the upgraded version of the latter form of exercise.

Since, high intensity interval training technique is based on intense workouts with low and medium pace in alteration, rather than a continuous pace, therefore it also tends to burn more fat and that too in less time span.

The major benefit of HITT or high intensity interval training is the fact that on a normal exercise routine your body gets accustomed to the pace and exertion and thus does not lose the amount of calories you wished for.

Also by becoming accustomed to the intensity of normal cardio exercise your body also starts conserving some calories, as it goes in a steady or stable mode. So when working with alternate and intense level of exercise, your body is not able to go into a steady or stable state and thus keeps on losing or burning fat and calories without getting a chance to store them.

HITT also has its cons which makes it ‘not-suitable’ for a particular category of people involved in workouts or cardio trainings. The very reason is the level of intensity involved in it, which makes it risky for people having medical constraints like those having heart or cardiovascular difficulties.

Another reason that makes some people stay away from benefits of HITT is the fact that not every one is capable enough to workout at the requirement of this high intensity interval training program, for it requires a greater physical input.

This form of cardio may sound tough and little too unreasonable, but there are techniques to make yourself accustomed to the intensity and level of HITT. The trick here is to begin at a low pace for 5 to 6 minutes, increasing the pace to high speed and then again coming back to 4 to 6 minutes of low pace workout, finally moving on to 2 to 3 minutes of low pace along with high paced workout.

The basic idea behind the high intensity interval training is of doing a cardiovascular exercise (ranging from cycling, brisk walking, running, and treadmill walking or elliptical training) with alternate level of pace including a half or full minute interval or break before change of pace from low to high or high to low. All this is based on the aim of progressive fat burn result in much quicker and faster way, therefore for every bodybuilder HITT or high intensity interval training makes a sense when indulge in a strict fat burn or weight loss regime.

You can always reduce your gym time by introducing high intensity interval training in your weekly exercise routine, as with HITT you need not spend regular amount of hours you do on normal level of training, also with HITT you need to workout only 4 to 5 times a week or may be even 3 to 4 times depending upon the level of intensity you are involved in.

HITT is easily disguised with the amount of huffing and puffing it brings to a person, so if you are sweating and breathing good then you are burning all your fat with high intensity interval training version of modern exercise.

General HIIT Guidelines which everyone should follow as they start practicing the HIIT regime regularly:

Prior to starting with HIIT training, always make sure you have the potential to work out for at least 20 to 30 minutes at no less than 70-85% of your expected maximum heart rate, without draining yourself to a limit.

Also, it is very important to warm up and cool down for 5 minutes, every time, before and after each HIIT session.

While recovery intervals, if your heart rate does not go down back to nearly 70% of your maximum heart rate, it means that you need to cut down your intense work intervals and extend your recovery intervals.

Always keep in mind that HIIT is designed for people whose key interests are enhancing their cardiovascular fitness, stamina and fat loss, on the whole, without losing the muscle mass they already retain.

Since it is an intense mode of workout, you are required to give your complete effort and intense level of output before you switch your pace level from high to medium or low. In simple words, exercise as hard and as intensely as you can and then go back to a 2 or 3 minute of low pace workout to recover. This is the very reason that makes HITT a faster and quicker form of workout.

For those involved in a routine high intensity interval training program, it is advised that do not ignore the importance of taking a minute or 30 second interval when changing the pace. Also, stop and calm down when feeling chest pain or having trouble in breathing. This is also why even those who are new to the muscle building routine tend to ignore HITT. Thus, the intense level of program in HITT is not recommended for any person who comes in the category of either having a health problem or being a newcomer, unless the physician or the doctor has given them a go for performing such level of cardiovascular activities.

You may have heard that a cardio workout for abs is the best way to get six pack abs. This is absolutely true. Cardio workouts will lower your body fat and allow your abs to be displayed. Workouts isolating the abdominal region will simply strengthen the abs that are hiding behind a layer of fat.

With such a large scope of cardio workouts, it can be difficult to determine which exercises are better than others for burning fat. However, there is one type of workout that has been becoming more and more popular amongst fitness professionals and workout gurus. This cardio routine is referred to as high intensity interval training, or HIIT. Recent studies have proven that this form of exercise produces many more benefits than a traditional lower-intensity workout.

There are some major benefits to using a high intensity interval program as a cardio workout for abs. Such a workout will:

* Increase metabolism. This allows your body to process food and nutrients faster and more effectively. This also leads to a greater amount of calories burned throughout the day.

* Burn fat more effectively. A high intensity workout with the duration of 15 to 30 minutes will keep your burning fat all day. In contrast, hours spent on the treadmill will bring your body into a catabolic state, burning off muscle in order to use for energy.

* Greatly increase your stamina. HIIT exercises have been shown to increase VO2 levels. This is the amount of oxygen you are able to take in during a workout.

Real cardiovascular exercise for real results has to include a lot more than just walking or jogging. Anaerobic exercise such as resistance training or high intensity interval training are a better option for superb fitness. An even better option for you to achieve a tremendous cardio workout is by implementing the use of kettlebell training into your cardiovascular and fitness workouts. I have included 2 great kettlebell exercises here for you to obtain a tremendous cardio workout.

1. Timed Kettlebell Swings: Timed kettlebell swings are a great cardiovascular workout if you are looking to burn a ton of calories and getting a super ripped body. Kettlebell swings are one of the base strength endurance lifts that you can perform with this ancient device and this particular exercise is highly exerting for both your muscular and cardiovascular system. This single exercise is done by you literally swinging the kettlebell from between your legs up to at least chest level back and forth like a pendulum. By engaging in this lift you access the use of hundreds of your working muscles to pull it off. To properly perform the lift you must pick up the bell with both arms and allow it to hang at your groin. From here you must initiate the hip snap motion by flexing and extending forcefully and smoothly at both your hips and knees in order to build the momentum to swing the bell. To intensify this drill for maximum cardiovascular benefit you can do your sets with a time limit. For example, if you are going to perform a set only allow yourself about 30 seconds to complete the set. The objective is to execute as many form perfect swings as you can within the 30 second time limit. This is sure to get your heart pumping!

2. Kettlebell Snatches: For this particular kettlebell exercise you will need the availability of a single bell of moderate resistance. This particular lift is explosive and enduring in nature. To perform this lift you must pull the kettlebell from either the ground or from between your legs to lift it above your head in one smooth explosive motion. To do this you must once again perform the hip snap motion to generate the force you need to lift the bell. Once you initially pull the bell you will want to elevate it to a high pull position just lateral to your head. Once the bell reaches this high pull position then to complete the lift you must vertically punch your palm towards the sky to lock it out overhead. When performed properly you can do many reps continuously and smoothly which will yield you a tremendously high level of cardiovascular fitness. This is anaerobic exercise at its best my friend. If you haven’t taken the time to include kettlebells into your cardio exercise routine then you are missing out. Remember that most anyone can train hard, but only the best train smart my friend!

The abdomen and the belly area are the prime targets of all the dieters. There are several diets and weight loss programs available to have a slim waist. But before venturing in to any of these, it is advisable to know about them in detail. The most important thing is that the diet must not starve you. You also need to know the ideal fat to muscle ratio of your body. The standard ratio you need to attain can be easily achieved by the cardiovascular exercises & weight lifting.

Cardio Exercises for Burning Belly Fat

They are considered the best exercises to burn abdominal fat. Workouts like jogging & swimming aid in overall weight loss. They also increase the metabolic rate of your body and hence make the fat loss easier even when you are sleeping. On a regular basis, these exercises may be done for one hour daily. Given below are top 5 cardio exercises for burning the belly fat:

o Step Aerobics :It consists of an intense workout for your hips, legs and buttocks. It helps in burning calories equivalent to swimming. It can be done at home as well as in the gym.

o Elliptical trainer: For the people who can afford these machines, elliptical trainer is a great way of burning calories. It further protects your joints from injuries caused by the impact activities.

o Power walking:Brisk walking may not burn as many calories as are burnt by running, but it minimizes the damage to your joints that may be caused by the impact with the ground.

o Rowing: Rowing machines are very simple to use. They burn as many calories as running or cycling may do. Vigorous rowing increases your heart rate and helps in burning more calories.

o Rock Climbing :It burns almost equal amount of calories as burnt through swimming. It needs special equipments and techniques. But it is great fun especially when done with a partner.

These cardio exercises for burning belly fat may be incorporated with the acai berry diet. Acai berry gives wonderful results without starving you and it also does not have any side effects. This boosts the metabolic rate and serves as a great natural appetite suppressant. It further helps in burning the abdominal fat through its high fiber content.

The wellness industry has become big business. There are all kinds of supplements and remedies being advertised as miracle weight-loss drugs. The truth is none of the weight lost this way is sustainable. Gaining weight is based on a few factors. Lifestyle, diet, and genetics. Perform an honest assessment in these three areas to determine where adjustments need to be made in order to lose weight. Increased metabolism is something you are born with, but if you live a sedentary lifestyle and have a poor diet, you will eventually gain weight. Living an active lifestyle can sometimes lead to a poor diet which can affect the rate of weight gain or loss. Dieting alone may allow you to shed a few pounds but if their isn’t a lifestyle change, those pounds may come creeping back.

Being careful about the fuel we feed our body makes a huge difference in how quickly we reach our weight-loss goals. In addition to changing what we eat, a disciplined work out routine is necessary. The three C’s of losing weight are cardio, calories and consistency. Doing cardio will help burn fat while counting calories makes sure we do not consume more than we burn off. With anything in life, consistency is the key to success. Burn the fat before starting weight training program, you will build muscle under the fat. Being consistent in your work out and dietary adjustment will guarantee the results your want to see.

The human body is an amazing machine. It picks up on routines and adjusts accordingly. This process is called muscle memory. Being consistent in doing cardio is necessary but we have to remember not to get caught up in exercise routines. For example: running on the treadmill for 30 minutes everyday at 5 mile per hour may only work for one month or so. After a month, your body will adjust to this routine and you will burn fewer calories. Try increasing the time you are running or increasing the speed.

Five Things to Speed Up Your Fat Loss

1. Running is good for you, but not every day.

Running every day is hard on your joints whether it is outside, on pavement, or on a treadmill. Mix up your cardio routine with other cardio exercises.

2. Interval training is good for you.

On the treadmill, elliptical or bicycle, alternate high intensity with low intensity in one minute intervals. As your endurance improves, increase the intensity.

3. Shake things up with incorporating Cardio Blasts into your routine.

Running in place, jumping jacks, jump rope, burpees are all good cardio blast exercises. Blasting for 15 minutes is just as effective as 30 minutes on the treadmill.

4. Add one aerobics class per week

One hour of Zumba can burn 500-1000 calories and Zumba is fun. It gives you a change of scenery as well. We don’t want to get bored with our work out routine.

5. Don’t forget to stretch.

Stretching is just as important as the workout itself. It prevents injury and increase your athletic abilities. Sports injuries can really stifle your routine because you will have to slow down to recover. An ounce of prevention is worth a ton of cure.

When trying to shed pounds, start with the three C’s: cardio, calories, and consistency. Shed the fat with cardio before diving into weight training. Mix up your cardio routine and remember to stretch.

Are you looking for a really intense hard training cardio workout? Are you tired and just downright bored of endless and mindless hours on the treadmill? Well, you’re in luck because I’m going to give you some tips about cardio workouts so that you can build the type of rock hard training that is perfect for you.

The first thing you need to know is that in the 1990s Dr. Izumi Tabata and some Japanese researchers discovered that doing only 4 minutes of exercise you can increase your anaerobic capacity 28%. To do this you simply choose any type of exercise, running, swimming, biking or anything else that lends itself to this format. Then you do that exercise intensely for 20 seconds. Now rest for ten seconds and then start up intensely doing what you were doing for 20 more seconds. You do this for a total of 8 20 second periods with 10 seconds rest.

Doing this type of exercise really lends itself to kettlebell swings. A kettlebell is a cannonball shaped device with a handle on it. Because of its design you can swing it which a cardiovascular element to weight lifting that was otherwise absent. When I first started using KBs I was surprised at how quickly I got winded, just a few swings. But you will advance quickly and now I am using them for the Tabata.

I also use them for high intensity interval training which uses the Tabata principle of on and off exercise periods. However, with HIIT I am able to exercise for 15 to 20 minutes.

The best cardio workout for you to get as fit as possible has to also involve you gaining the benefit of strength training. As a strength and conditioning specialist I will tell you right now that the best cardiovascular workout that you can do must involve timed kettlebell strength endurance lifts. Thats right, the kettlebell is not only one of the greatest strength training devices you can use, but it is also a superior cardiovascular workout as well.

One of the most valuable traits of kettlebell training is the act of motion. You see there are many different styles of movements associated with kettlebell training. With this type of workout you can engage in slow tension lifts such as get ups and windmills for pure strength and you can also engage in strength endurance lifts such as swings and snatches for gaining both strength and tremendous muscular and cardiovascular endurance. For the sake of this article I want to address the latter. One way that you can get the most out of those strength endurance lifts is to put a time limit on doing swings and snatches. By doing this you add a different mental aspect to the execution of your cardiovascular workout. For instance, if you were to engage in doing a set of swings and you decided to place a 30 second time limit on the set you would want to see how many swings that you could execute within that given time limit. By implementing this strategy you enable yourself to wake up a more competitive spirit within yourself for your cardiovascular exercises. This is a sound strategy that is great for you to do on your own, but is even better when you do this with a fellow training partner. Remember that it is creativity and the willingness to change up your workouts in this way that will get you the results that you want.

If you haven’t already taken the time to implement timed sets into your kettlebell cardiovascular strength training then you are missing out. This type of training is the best cardio workout you can possibly do for yourself. Remember that most anyone can train hard, but only the best train smart for exceptional cardiovascular fitness!