We already know that cardiovascular exercise is necessary to stay healthy and control weight , but we never seem to find enough time between work, family and social commitments. The good news is that we don’t have to spend hours walking on the treadmill, we just have to choose the cardio exercise that burns the most calories.
Cardio exercise that burns more calories, choose the one that best suits you
Activities that use more muscle mass and involve some form of resistance will be more demanding and burn more calories. In addition, the higher the intensity, the more calories we will burn. Here is a list of the cardiovascular exercises that burn the most calories.
Interval training
Running, cycling or swimming without intervals are good cardio exercises to burn calories, especially if we are just starting out. But if we increase the pace for periods of time during training, the calorie burn will be even higher . A 70-pound person running at a pace of 12 km per hour can burn 465 calories in 30 minutes. The ideal interval training is to alternate for two minutes at a maximum pace (or as fast as we can handle it), and then recover with a minute of jogging.
Tabata training
Tabata training is a high intensity exercise modality that burns a lot of calories in a short period of time. The session consists of doing 20 seconds of work at an intense pace, followed by 10 seconds of recovery, a total of 8 times. Almost any activity can be done in a Tabata style of training. A typical Tabata exercise might include four exercises , for example push-ups, squats, jump rope, and sit-ups. Although the first round may seem easy, the others will cost a bit more. In the last laps, the muscles are asking us to stop. A study by the American Council on Exercise determined that a typical Tabata exercise can burn an average of 15 calories per minute, or 450 calories on average in an hour (workouts generally last no more than 20 to 30 minutes).
Climbing
Every muscle in the body, from the tips of the fingers to the ends of the toes, works when we scale a rock wall, whether in a climbing gym or outdoors. The large muscles in the back and legs are the prime movers, requiring energy in the form of calories to get from the bottom up. A 70-pound person who gains 30 minutes burns approximately 409 calories. Climbing at a good pace or on a really challenging route can increase your overall burn.
To swim
Your whole body works while we are swimming: we kick the legs, we move the arms and the core contracts to stay afloat. With so much muscular demand, swimming is the cardio exercise that burns the most calories. A 70-pound person burns 372 calories in 30 minutes doing the chest stroke. But that same person who does the butterfly for 30 minutes will burn 409 calories . The place where we swim also makes a big difference: Swimming in the ocean and against the current is a really intense workout.
To run
We already know that running is not a duck in good taste for many, and that may be why many avoid it. But, barring physical limitations like illness or injury, running definitely appears on our list as the cardio exercise that burns the most calories. Because we are moving the body on the ground, running generally has a higher rate of caloric expenditure than many other exercises. Running at a steady pace of 9 km per hour, a 70-pound person can burn 372 calories in 30 minutes. The faster we run, the more calories we burn.
Jump rope
Although it seemed easy to us when we were little, jumping rope is a very demanding activity that most people cannot do for more than a few minutes : when we jump rope we are doing a constant sprint. But, because it is difficult to do it for an extended period of time, it is better to do it at intervals, so that we jump rope for a few minutes and then use about two minutes to recover.
Rowing
Rowing is one of the best exercises to burn calories. In the rowing movement we use the legs, where the largest muscles are, the shoulders, arms and back. In fact, rowing uses nine major muscle groups, including the hamstrings, quads, glutes, core, shoulders, back, triceps, and biceps. Of course, it all depends on the intensity with which we do the training and the conditions. Rowing an ergometer, where conditions are controlled, can be less difficult than rowing a lake on a windy day. A 70-pound person rowing a rowing machine at an intense pace can burn approximately 316 calories for 30 minutes.
