Cardio exercises to reduce belly and body fat

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Losing body fat is not an easy job to do without persistence. Accordingly, the fastest way to lose body fat is to burn more calories than you take in. To do this you need to combine a healthy diet and do some cardio exercises to reduce body fat. Here are some of the best cardio exercises you can incorporate into your daily workout schedule.

1. What is Cardio Exercise?

Cardio (short for Cardiovascular) is any exercise that supports a natural increase in heart rate, making the cardiovascular system stronger through exercise. Cardio exercises help increase the pump of oxygen and nutrients to muscle cells and support cells to burn fat quickly, that's why many people say cardio reduces body fat.
Accordingly, the benefits of Cardio exercises can be mentioned as:
Burn fat quickly: Cardio is always considered the most effective fat burning exercise today. They help to burn a lot of calories, thereby reducing the amount of fat accumulated in the waist, hips, chest, arms .... and at the same time stimulating the metabolism in the body, making weight loss take place more smoothly. Reduce stress, stress: The strength of Cardio exercise is to help blood circulation in the body and help the brain produce happy hormones, release toxins and stress, thereby limiting diseases. Increase resistance, strength training: Similar to other physical training exercises, Cardio will help you increase endurance, mental and physical stamina. As a result, the body will be healthier and the mind will also be sharper. Increase the efficiency of the vascular system: Cardio exercises help expand the vascular system in the body, circulating oxygen to each muscle cell. Thereby improving the elasticity of the muscles, enhancing the pumping of blood and nutrients to the cells. Speed ​​up recovery: Cardio combines many different exercises to help accelerate the body's recovery rate. If you've just finished a heavy workout, you can hop on the treadmill and go for a low-intensity walk. This will help the muscles to increase the elimination of lactic acid, which causes muscle fatigue. Improves heart health: The heart is also considered a part of muscle (heart muscle) and without exercise for the heart, over time, the heart function will be weakened. If you often experience shortness of breath, rapid heart rate when climbing stairs, walking, this is a sign that you should practice Cardio. In short, in addition to practicing Cardio to lose fat, it also brings many other benefits that are good for your health, thereby reducing the risk of many diseases.
MORE: How many minutes a day should you do cardio to lose weight?

2. Classification of Cardio exercises

Cardio exercises at the gym or at home are generally divided into 2 types:
Low Intensity Steady State Cardio (LISS Cardio): includes exercises at moderate intensity or maintenance. stable. You can do 20 minutes of LISS at the end of your workout to speed up recovery and burn calories. If you exercise for 1 hour, you will burn more calories. High Intensity Interval Training (HIIT): includes high-intensity interval training to help burn fat faster and more effectively than LISS. HIIT is usually performed during and after exercise (total time 20-30 minutes) to help the body eliminate a lot of excess calories, increase BMR metabolic index, making fat loss happen continuously even after exercise. done a few hours. You can choose LISS or HIIT depending on your ability and need to lose fat. It is best to do Cardio at the end of the training session and should practice every other day to achieve the best results.
MORE: Should I do cardio every day and how much time is enough?

3. Suggest 4 cardio exercises to reduce body fat

Here are 4 suggested cardio exercises to reduce body fat that you can apply whenever you have time:
3. 1. Low Intensity Cardio Activities (LISS) If you are new If you're just starting out or have physical limitations, low-intensity cardio (LISS) workouts can also help you burn calories and lose weight.
These exercises include jogging, cycling, brisk walking, swimming and aerobics.
You can start with gentle exercises and gradually increase the intensity as you gradually adapt. The goal might be 60 minutes of cardio 5 days a week. When you get used to it and want to increase the difficulty, you can combine using dumbbells with exercises, for example, carrying weights when jogging, walking or doing aerobics.
3.2. Jumping rope Jumping rope not only helps increase coordination between organs, but also supports a natural increase in heart rate, helping you to burn about 1300 calories per hour.
Suggested exercises as follows:
Warm up with 8-10 jumps. Then jump continuously for 1 and a half minutes. Rest 15-30 seconds and repeat the exercise. Do 3 sets of exercises. You can also change the way you jump rope, for example jumping 1 set on one leg, 1 set with both legs, and one set swapping the other leg.
3. 3. Burpees Burpees incorporate a series of squats, jumps, and push-ups. This is an effective full body fat loss cardio exercise that helps you burn body fat and strengthen your chest, abs, and leg muscles. Suggested exercises are as follows:
Do 10 times for 30 seconds and rest for 30 seconds. Repeat the exercise sequence for 5 minutes.

3. 4. High Intensity Cardio Activities (HIIT) This is a popular exercise for many people because of its ability to burn calories and lose fat the fastest today. This exercise consists of bursts of intense exercise to raise the heart rate, alternating with 10-20 seconds of rest.
HIIT exercises are very suitable for people who do not have much time. Accordingly, you can still do HIIT in a shorter, more intense and strenuous time, with the same effect.
Suggested exercises as follows:
Practice kicking the back of the foot Butt Kick for 45 seconds and rest for 15 seconds. Next, do Jumping Lunges for 45 seconds and rest for 15 seconds. Do the Burpees exercise for 45 seconds and rest for 15 seconds. Repeat the sequence of exercises above for 10-20 minutes. You can also combine other movements like Mountain climbers or Squats. In addition, you can also try HIIT on the treadmill with the following process:
Warm up for 5 minutes. Run on the machine at high speed for 1 minute. Walk for 30 seconds, continue running at a high pace for 1 minute. Do 8 to 10 sets as above. Above is some information about cardio and suggest the best cardio exercises to reduce belly fat and body for you to apply. If you persist in doing Cardio for a certain time, combined with a healthy and reasonable diet, sooner or later you will have a slim and toned body as you want.

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Reference source: healthline.com