5 Great Cardio Exercises That Don't Need The Gym

If the cost of a gym membership is too expensive and stopping you from getting fit and into shape there are effective cardio exercises that you can do that don't need the gym. Cardiovascular exercise is regarded one of the most important components in any fitness program because it helps to improve energy, enhance muscle tone and aid better sleep.

1. Cycling.

Cycling is a great cardio exercise and it's an excellent way of getting out and about. You can usually buy a second-hand bike at a good price. Start by scheduling a specific time of the day to go cycling or combine the exercise into your daily routine like riding to and from work. When you cycle regularly, it will help you burn calories, improve leg strength and tone your leg muscles.

2. Jump Rope.

A jump rope, or skipping rope, is a great way to exercise at home. This workout focuses on a broad range of muscles in both your upper and lower body. Using a jump rope for at least half an hour each day will strengthen and tone the muscles in your shoulders, core, arms, chest, thighs, back and legs. Also, it will develop your cardiovascular health, burn loads of calories and improve your coordination.

3. Walking.

Walking is a safe way to exercise and is even more enjoyable when you go with a friend. Whilst chatting to your friend as you walk, walking strengthens your leg muscles, lowers your blood pressure, helps with weight reduction and improves heart fitness. The best way to perform this cardio exercise is to walk daily at moderate intensity for 30 minutes or more.

4. Running And Jogging

Running and jogging are high-impact cardio exercises that you can do away from the gym. When done daily for about 30 to 60 minutes running helps maintain a healthy weight as it burns a lot of calories. It also improves heart health, adds years to your life, improves brain health, elevates your mood and strengthens your bones, joints and muscles.

5. Swimming.

Most people enjoy a dip in the pool, so why not turn that dip into some laps as a form of exercise? The great thing about swimming is that everybody can do it and enjoy it. It's suitable for every age group and fitness level. Swimming works your whole body but mostly targets your back, shoulder and arm muscles. Swimming also improves your flexibility, builds endurance, keeps your heart rate up and helps you maintain a healthy weight.

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What Cardio Exercises Can You Do to Lose Body Fat?

One of the most effective ways to burn fat and lose weight is to do cardio exercises. Cardio, also called aerobic exercise, is any exercise that increases your heart rate and respiration, and makes you sweat. To lose body fat, you must burn more calories for energy than are contained in the food you eat. A nutritious diet can help you lose weight, but dieting alone will not result in lasting, healthy weight loss. Exercise helps to tone and build muscle, while taking 100 percent of the required energy for the exercise from fat stores.

How Much Exercise?

How much exercise you need to lose body fat depends on how much body fat you want to lose and your current fitness level. Adults need at least 30 minutes of moderate aerobic exercise five days per week. Doing at least 150 minutes of aerobic exercise each week can help you lose fat if you combine exercise with a low-fat, reduced-calorie diet. In order to lose one pound of fat each week, you must burn a total of 3,500 more calories than you consume. Reduce your caloric intake by 500 calories per day and do moderate- to high-intensity aerobic exercise four to five days each week to lose fat.

Levels of Intensity

Exercising at different levels of intensity will determine how much fat you burn. According to the American Council on Exercise, performing high-intensity cardio routines will expend more total calories, thus burn more fat. You can still lose body fat with low-intensity exercise, but you will have to work out longer to reach your fat-loss goals. If you have been sedentary for a long time, you may want to start with low-intensity cardio to build up your strength and endurance and reduce your risk of injury. According to MayoClinic.com, light-intensity exercise is up to 50 percent of your maximum heart rate; moderate intensity is up to 70 percent of your maximum heart rate and vigorous intensity is as much as 85 percent of your maximum heart rate. Figure your maximum heart rate by subtracting your age from 220. Multiply your maximum heart rate by 0.50, 0.70 or 0.85 to determine the target heart rate for each level of exercise intensity.

High-Intensity Interval Training

High-intensity interval training, or HIIT, is alternating moderate exercise with maximum-effort high-intensity exercise followed by a short period of rest by returning to moderate exercise. A typical high-intensity interval workout will consist of one minute of high-intensity exercise followed by two to three minutes of recovery while doing moderate to light exercise. Running or riding a bike as fast as you can for one minute followed by two or three minutes of running at a moderate pace is an example of HIIT exercise. You can work out outdoors or in the gym on a treadmill or exercise bike. The 1:2 or 1:3 ratio of high and light to moderate exercise keeps your heart rate elevated and your fat-burning engine revving. Your body will use your anaerobic energy system during the intense period of exercise and return to the aerobic energy system during the rest period. Your body will continue to burn fat for fuel for hours after you stop doing HIIT. Do no more than 20 minutes of HIIT, two days per week on nonconsecutive days.

Low-Intensity Steady-State Cardio

You may consider starting your fat-loss exercise program by doing low-intensity steady-state (LISS) cardio until you build up your endurance. LISS cardio is ideal for unconditioned people to begin a cardio program to burn fat and lose weight. LISS cardio consists of 30 or more minutes of low-intensity cardiovascular exercise, such as brisk walking, jogging, swimming or using a rowing machine at a steady leisurely pace. This is good for beginners, but your body will reach a plateau and adjust to the exercise. You will lose fat quickly in the beginning few weeks, but eventually you will stop burning fat as your body adjusts to your new level of activity. Fat burning lasts only as long as you exercise. Once you stop exercising, your body stops burning fat for fuel.

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