Best Cardio To Lose Weight – High Intensity Vs Slow Intensity

In this article, I will explain the differences and benefits of both and which one I personally do. Also, since I have a very low body fat percentage, there is a reason why I choose to do mostly 1 of the 2. Although overall I think you should do both. Which is the best cardio to lose weight and why? Keep reading, and hopefully, you will have the answer you are looking for!

If you don’t feel like reading the whole article and just want to see what I recommend for getting the BEST RESULTS on LOSING WEIGHT from cardio. Along with the CHEAPEST PRICE. I want you to check out the Elliptical Machine below, which is great for weight loss.

 

WHAT IS SLOW INTENSITY TRAINING

Why do I do Slow Intensity Cardio and not HIIT?

Since I have low body fat, Slow intensity burns a higher percentage of fat calories.  Advantages Of Interval Training can benefit different body types in different ways based on your goals and which one you choose. For me, this is the best cardio for fat loss and muscle gain at the same time.

You may burn 70% of calories from fat at low intensity, while at high intensity, you burn 50%. In 20 minutes of cardio exercise, you may burn 100 calories at a low intensity and 200 at a higher intensity.

You will burn more overall calories from HIIT.

So if you are looking to lose weight and burn more calories, I recommend High Intensity. This is the best cardio for belly fat reduction.

I remember seeing pro bodybuilders weighing 250 pounds with 5% body fat just doing a light jog or fast walk on the treadmill, which is why.

There are a few methods to find your max heart rate.

The one I use is taking 220 minus your age which is the most common method to find your target heart rate for exercise. (60%-70% of that number is your target heart rate for the fat-burning zone.

High-Intensity Interval Training would be higher.

BENEFITS OF SLOW INTENSITY

• Muscular Endurance High reps and long sessions build muscular endurance rather than raw strength.
  
• Controlled Appetite, Unlike High Intensity, you haven’t exerted yourself and sweating bullets. You may feel less hungry because of this.
• Burns more Percentage of Fat calories You will be in the target heart rate fat-burning zone.

WHAT IS HIGH-INTENSITY TRAINING

Do you want to increase growth hormone and testosterone naturally? (I wrote a separate article on increasing Testosterone BTW.)

If you want to check it out,  Testosterone Booster

Studies have shown that the best anti-aging exercise is High-Intensity Training. You can do it on a treadmill, elliptical, bike even steps, just as long as you can barely talk afterward.

I recommend going hard for 30-60 seconds. Take a 2-3 minute rest between and do this 3 to 4 times.

High-intensity exercise continues to boost your metabolism long after you’re done (often up to 24 hours after, depending on the length and intensity of the training session)

This means you’re continuing to burn many more calories all day long!

 High-intensity interval training can burn more calories than longer, lower-intensity aerobic workouts. So if your goal is to burn more overall, then I would recommend HITT.

BENEFITS OF HIGH INTENSITY

• More free time The most efficient cardio, you can get the same results doing High Intensity 30 minutes 3 times a week as Slow Intensity 60 minutes 5 days a week.
• More Calories Burned The intense effort makes your body work harder to recover, so you’ll burn more calories in the 24 hours of post-workout training.
• Turn your frown upside down 🙂 Endorphins are created, which are naturally produced opiates by your brain. The happy and energized feeling after a workout feeling
• No equipment is needed. All you need is a little space that’s wide open. You can do high knees or jumping jacks even if the space is small. So NO excuses!

 .

SHOULD YOU BE DOING HIGH-INTENSITY TRAINING?

I would not suggest it if you haven’t worked out in a long time or coming off an injury doing HIIT.

When it comes to cardio workouts, there are many options to choose from. But which one is the best for burning calories and losing fat? According to research, high-intensity interval training (HIIT) is one of the most effective cardio workouts for fat loss.

HIIT involves alternating periods of intense activity with periods of rest. This type of workout helps increase your metabolism and burn more calories during and after the workout. In one study, participants who did HIIT cardio burned 9% more calories than those who did steady-state cardio. HIIT is a great option if you’re looking for an effective cardio workout that will help you burn fat and lose weight.

It would help if you were working up to hit to decrease the chance of any injury. I rarely go a while without workout out, but if I have been out of the gym for a while in the past, I still start with slow intensity.

Jumping right into HIIT before building some foundation absolutely increase your risk of injury or overtraining.

I have some great workouts I can recommend starting with.

I never really understood why some trainers crack the whip when it’s someone’s first time in the gym in a long time. One reason being is because you can hardly move for the next 5 days!

.

HOW MANY DAYS A WEEK SHOULD YOU DO HIGH-INTENSITY  TRAINING?

I recommend three days but at least ensure you get two days a week.

Only doing HIIT for two days a week can still greatly impact your health. Ideally, I think you should get three days a week.

You really want to make sure you get 24 hours of rest after an intense workout like this.

If your goal is to work out five days a week, you can always do some resistance training the other days or some long slow cardio. Or maybe even throw in some yoga on the days you are not doing HIIT.

.

IS THE ELLIPTICAL GOOD FOR WEIGHT LOSS

I have seen many fitness experts or gurus on youtube say that this is the best form of cardio for fat loss. The reason being is that you are using your entire body at once.  No matter what, this is definitely one of the best fat-burning HIIT workouts.  Especially if you are doing this at a very high intensity.

You really should start out with this exercise if you have bad knees or have not worked out in a while. There is no impact on your knees compared to running on a treadmill or on the street.

Spinning is a very popular form of cardio and works great at a high intensity. Although you’re mostly just using your lower body. With the Elliptical, you are using your lower and upper.  This is why I recommend it to many of my clients.  You really need to get at least 30 minutes of HIIT or at least 60 minutes of steady-state cardio to see some amazing results.

Please let me know in the comments below if you like to incorporate the Elliptical into your routine as good cardio for weight loss.

IS 30 MINUTES OF CARDIO A DAY ENOUGH TO LOSE WEIGHT

It’s no secret that regular exercise is important for overall health and weight loss. But what if you don’t have time for a full hour-long workout? Is 30 minutes of cardio enough to see results?

The answer is yes – but it’s not necessarily easy. Like anything, consistency is key when it comes to weight loss. You may have to work a little bit harder in the beginning to see results, but over time, 30 minutes of cardio a day will help you lose weight and keep it off.

Here are a few tips to make the most of your 30 minutes:

1. Make a plan. Decide what type of cardio you want to do and map out a schedule. This can help you stay motivated because you’ll know exactly what you’re working towards each day.

2. Choose something you enjoy. If you don’t like running, don’t run! Choose an activity you enjoy and will stick with – cycling, swimming, or simply taking a brisk walk.

3. Vary your routine. Doing the same thing every day can get boring fast. Mix up your routine with different types of cardio exercises, or try interval training for an extra challenge.

4. Don’t forget strength training! Cardio is an important part of any workout routine, but don’t forget to add strength training as well. This will help tone your body and increase your metabolism.

No matter what type of cardio you choose, ensure you’re sweating and panting by the end. That means you’re working hard enough! And if you can fit in more than thirty minutes per day. The more active you are, the more weight you’ll lose.

HOW TO LOSE 2 POUNDS PER WEEK

Weight loss is a goal for many people, but it can be difficult to achieve. One way to lose weight is by burning more calories than you consume. Depending on your weight, you may need to burn 500-1,000 calories more than you eat each day.

This can be done through a lower-calorie diet and regular physical activity. Cardio workouts are a great way to burn calories and lose weight. For example, a person who weighs 120 pounds can burn approximately 435 calories in 30 minutes of moderate-intensity cardio.

If you want to lose weight, you need to create a calorie deficit by eating less and moving more. Creating a realistic goal, such as losing 5% of your current weight, is a good place to start. Losing weight requires commitment and effort, but it can be done with the right plan and discipline.

Cardio workouts are a great way to burn calories and improve your fitness level. Depending on your weight, 5% of your current weight may be a realistic goal for weight loss.

Cutting back on high-calorie foods and beverages can help you create a calorie deficit that will lead to weight loss. Making small changes to your diet and increasing your activity level can help you achieve your weight loss goals.

WHAT IS THE BEST TIME TO DO CARDIO

I have learned over the years that the most important thing is not when you will be doing it but the consistency of doing it.

I think people worry way too much about when is the best time they talk themselves out of even doing it!

If you plan on doing weight training and cardio during the same workout, do whichever is most important to your goal first. Suppose your goal is to build muscle, then do weight training first.

Suppose your goal is to lose weight, then do cardio first. This is because you are the strongest and not fatigued at first.

I hope you learned something from this. It’s really not too complicated, and either is way better than doing none.

If you are a beginner, just start slow and then get to doing High Intensity 3 days a week.

It would help if you also were keeping track of all your times.

I love this because it’s motivating to beat your previous time and make you realize all your progress. Some people go out and run a few miles and don’t realize they are never progressing.

I recommend a Pre Workout if you are having trouble getting yourself motivated to run. You don’t need a lot of it, just enough to give you a little boost of energy. Check out the article I wrote on the best  Pre Workout Supplement.

HOW TO KEEP TRACK OF CALORIES BURNED

Cardio workouts are a great way to increase your heart rate and burn calories. But how can you be sure you’re burning as many calories as you think you are? One way to keep track of your calories burned is to use a calorie calculator. There are many different online calculators available, and they can help you estimate the number of calories you’ve burned based on the type of workout you did, your weight, and the duration of your workout.

Another way to track your calories burned is to wear a fitness tracker. Many fitness trackers have built-in calorie calculators that can give you a more accurate estimate of the number of calories you’ve burned. So if you’re looking to make sure you’re getting the most out of your cardio workout, be sure to keep track of your calories burned.

Heart rate monitors are an essential tool for any serious fitness enthusiast, and they can help you to maximize the benefits of your cardio workout.

.

“Strength does not come from the physical capacity. It comes from an indomitable will.”

– Gandhi

.
Please leave me a comment if you have any questions.

.