Which Are the Cardio Workouts to Lose a Lot of Weight?

If you need to lose weight you are not alone. Over 2/3 of Americans are classified as medically obese, according to the Centers for Disease Control and Prevention. Losing weight takes a commitment to eating fewer calories and exercising regularly. Choose an effective cardiovascular exercise like running, bicycling or walking to burn calories and lose weight.

Running
Running burns a lot of calories and requires little equipment. Begin a running program slowly and plan on exercising three to four days per week. At the beginning of each session, spend five minutes walking to slowly warm up, then alternate jogging with walking until you build your cardiovascular and muscular endurance. Once you are able to run for 30 minutes at a time, you will be burning between 250 and 350 calories, depending on your body weight.

Bicycling
A publication from the Harvard Medical school shows that bicycling at a rate of 14 to 15.9 mph for 30 minutes burns between 300 and 444 calories. Ride a bicycle outside, or use a recumbent stationary bicycle. As with running, begin slowly and work hard to increase your distance and speed as your fitness level improves. Remember to combine your cardio exercises with healthy food choices to lose weight.

High Intensity Interval Training
High intensity interval training, or HIIT, is a high calorie-burn workout that is effective whether you are a runner, a swimmer, a walker or a biker. A HIIT workout alternates periods of high and regular intensity effort to burn extra calories and improve your cardiovascular fitness faster. When running for exercise, sprint for 60 seconds, then run at your regular pace for five minutes. Repeat the intervals for the duration of your workout, making sure to cool-down after you are done. You should do HIIT one to two times per week.

Walking
You may not associate walking with a cardio workout to lose a lot of weight, but according to a publication by the Swedish Medical Center in Seattle, Washington, "mile for mile, running and walking burn approximately the same number of calories. But minute for minute, the faster your speed, the more calories you burn, giving running the calorie-burning edge." Running burns calories more quickly, but brisk walking for the same distance will give you the same calorie burn with little stress on your joints. Practice walking faster by walking tall, swinging your arms and rotating your lower body slightly as your walk.

Livestrong.com