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How Much Cardio Should I Do to Melt My Fat Quickly?

Losing weight and burning unwanted fat sound like fitness goals on almost everyone’s to-do list. The question is, how do you burn that fat quickly and safely? Read on to find out what type of cardio you can do to get rid of unwanted weight as quickly as possible without compromising your safety.

How Much Cardio to Lose Weight?

The most important factor in losing weight is taking in fewer calories than you are expending. Cardio workouts can help you burn calories. But you can only successfully lose weight if you are shedding more calories than you are taking in.

In addition to eating well, it is recommended to incorporate at least 75 to 150 minutes per week of high-intensity cardio exercise. Or, you can do 150 to 300 minutes of moderate-intensity exercise.

Best Cardio for Fat Loss

Best Cardio for Fat Loss

Cardio is basically aerobic exercise of varying intensity that stimulates your cardiovascular system. Cardio activities can help target stubborn and unwanted fat. The trick is to complete activities that you can do for more extended periods of time, even if it means doing so at a lower intensity. Here are some activities that can help target fat: 

  • Jogging or running
  • Rowing
  • Swimming
  • Cycling
  • Jumping rope

All of the above-mentioned activities can get your heart rate up and help you burn fat.

Does Cardio Burn Fat?

Yes, cardio activity can help burn fat, but it is not effective all by itself. A healthy diet is necessary, as is taking in fewer calories than you are expending. In addition, strength-training exercise can also help burn fat.

How Much Cardio Should I Do a Day?

You don’t necessarily need to work out every single day, but you should stick to your weekly recommendation. The target isn’t about how much cardio a day. For example, if you can get your 150 minutes of cardio in over five days at 30 minutes per day, that’s just as good as getting 50 minutes in over three days. 

Try to reach the weekly cardio target and divide it over as many days as you can or want to.

What Burns the Most Calories?

What Burns the Most Calories

There are several cardio exercises that can burn hundreds of calories and help you burn stubborn, unwanted fat even faster. Here are some activities to try: 

  • Cross-Country Skiing: This full-body cardio activity can burn as much as 600 calories per hour!
  • Kickboxing: This activity really gets your heart rate up and can burn anywhere from 350 to 450 calories per hour, depending on the intensity.
  • Swimming: This activity can help build lean muscle and burn fat by burning anywhere from 400 to 600 calories per hour.
  • Vinyasa Yoga: This activity can get your blood flowing, your oxygen flowing, and the calories melting away. You can expect to burn 600 calories per hour with this high-intensity cardio exercise.

Is Running Cardio?

Yes, running – or even jogging – is another excellent form of cardio activity. Running can help you lose weight by helping you shed calories quickly. Running can burn twice as many calories as walking alone.

How Much Cardio Should I Do to Lose Weight?

How Much Cardio Should I Do to Lose Weight

Cardio sessions should last anywhere from 30 to 45 minutes. It takes about 15 minutes of moderate-intensity cardio exercise for your body to start burning fat at quicker rates. So if you aren’t doing it long enough, you may not be experiencing the full benefit of cardio exercise on weight loss.

Try to work out a few times a week, and be sure to give your cardio exercise plan at least 30 minutes per session.

How Can I Shed Weight and Keep it Off?

If you really want to lose weight and keep it off, then you have to make cardio a new part of your life. This isn’t a short-term plan. Cardio on a regular basis is the only way to shed the weight and keep it off. In addition, you have to complement your exercise plan with a healthy, controlled diet plan.

Remember that your input must be less than your output if you want to shed pounds. 

Losing Fat Fast: What Not To Do

There are loads of fad diets and exercise regimes out there that promise instant weight loss, but are they healthy? The most effective way to lose weight quickly and safely is to stick to a healthy diet and regular cardio exercise. Here are some things to avoid: 

  • Working out on an empty stomach: While you should be curbing your intake, starving yourself is not a safe plan. It can actually hinder your weight loss plan by making it impossible for you to work out. Engaging in exercise without proper fuel can cause you to faint or get seriously injured.
  • Exercising too hard: More isn’t always better. You have to work up to your target cardio time, especially if you are a beginner. Working out far too hard – more than your body can take – is only going to get your hurt. Instead, start off slowly and gradually increase.
  • Diet or weight loss pills: Pills designed to help you lose weight can be harmful and come along with other unpleasant side effects. Before you turn to diet pills, make every effort you can to maintain a healthy diet and do regular, sustainable exercise. Never take any diet pills without first consulting your physician.
  • Cutting out important food groups: Cutting out carbs entirely is not the secret to weight loss. While it can help you lose weight immediately, it is not healthy for you long-term. Instead, focus on long-term methods that you can use to lose weight and stay fit.

The Bottom Line

Losing weight and burning off unwanted fat is something nearly everyone wants to do. It can be tempting to fall for methods that promise extreme weight loss quickly. But the truth is that there is no way around it. The safest way to lose fat and stay healthy is through a healthy diet and exercise.

To be sure you are on the right track, meet with a trainer or your physician to create a plan that works for your individual needs. If you stick with it and focus on long-term success through proven exercise methods, you will start to see that fat burn off sooner than you think!

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