Thread: Cardio Exercises

Here are 10 of cardio exercises to help speed up weight loss. Just work up to 60 minutes a day with any of these exercises and burn a significant number of calories.

Running

If you run 5 mph or 12 Min/mile, you could burn up to 560 calories per hour. You can either use a treadmill or run outside and enjoy the scenery.

Bicycling

Bicycling for an hour (12-13.9 Mph) could also burn up to 560 calories. If you use a stationary bike, that's 490 calories per hour.

Elliptical Trainer

If you exercise with moderate effort using this machine will help you burn up to 700 calories per hour.
For light effort, 560 calories per hour and for Vigorous Effort, 840 calories per hour.

Swimming

Leisure swimming could help you burn 420 calories per hour. If you do laps (freestyle, slow, light or moderate effort), you burn 490 calories per hour and for vigorous effort, (freestyle, fast, vigorous effort), that's 700 calories per hour.

Step Aerobics

If you use a 6 - 8 Inch Step, you could burn 595 calories per hour. For 10 - 12 Inch Step, that's 700 calories per hour.

Rowing

If you use Stationary Ergometer, regular pace could help you burn 490 calories per hour. If you rowing for pleasure using a Canoe, that's 245 calories per hour.

Walking

If you walk uphill at 3.5 Mph, you could burn 420 calories per hour. If you walk:

2.0 Mph (Slow pace) - 175 calories per hour
3.0 Mph (moderate pace) - 231 calories per hour
3.5 Mph (brisk pace) - 266 calories per hour
4.0 Mph (very brisk pace) - 350 calories per hour

Racquetball

For casual game, you burn 490 calories per hour. For competitive game, that's 700 calories per hour.

Boxing

If you use a Punching Bag, you could burn 420 calories per hour. For Sparring, 630 calories per hour and for Boxing in the ring, 840 calories per hour.


* Calories burned are based on body weight of 70 kg (154 lbs).

**Activity Expenditure Details taken from Calorie Count.

Wonderful!!! Very detailed.. Thanks a lot... I haven't tried Elliptical Trainer yet... 840 calories per hour.. Wow!!! I will try using it.

I love Step aerobics. I use dumbbell when I do it.. It's really effective.

Boxing or kickboxing is what I want to try next. It's both a workout and a defense training. I'm really interested in this.

I know right? I tried hitting a punching bag once and it hurt. Then i realized, I wasn't wearing gloves.

I want to try other martial arts type of workout too.

I really want to do swimming but unfortunately, I can't swim.. Martial arts are great too but the training must be extreme don't you think?

I would love to try step aerobics.

Is there a good way to start it and are there any available dvd's on the store about it? I will also make a research about it and maybe start tomorrow.

I'm sure it'll help a lot on my weight loss journey. I would also love to do swimming, but the problem is I really don't know how to swim. I plan on enrolling into a swimming school but I am somehow a little afraid of pools deeper than 4ft.

Anyway, thanks for sharing these different exercise routines.



Weight Challenge

You're welcome MariaP. Yes, there are dvds available in the market now so feel free to choose which one you would like to start with. I suggest you start on the beginner's pace first then work your way up a higher level.

I tried step exercise too but I only use the stairs.. I listen to an upbeat music and follow the rythm. It works for me.. Maybe you can start with that first.