4 Super-Effective Cardio Exercises to Burn Calories

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Do you exercise regularly and can’t lose weight? What’s the key to making sure our workouts actually burn calories? As Alberto Egea (@beto_trainer), a sports trainer and personal trainer specializing in weight loss for women, notes: “Hundreds of women spend hours training to the point where they lose motivation. and they refuse because they don’t see any change in the effort and time it takes them.” The real key, as Egea emphasizes, “is intense training.”

Egea, who was awarded by the Online Coach Academy in 2022 and 2023 for helping more than 300 women lose weight at home, argues that “the problem is that Nobody teaches you how to train intensely, society thinks that just moving your body is enough., but the truth is that movement is good, but without intensity it doesn’t produce the results it should.” Do you know HIIT or High Intensity Interval Training?

Egea continues: “muscles must work with an intensity that forces them to push themselves to improve.which leads to increased muscle mass and therefore increased calorie burning both during and outside of training, which contributes to quality weight loss.”

But don’t worry, as this trainer explains to us: You don’t have to spend your whole life training or getting tired to see results.“Every woman should train at an intensity of 7-8 out of 10 to burn more calories and see good changes in a short time.”

The Most Effective Combination of Exercises to Burn Calories

Is a combination of cardio and strength the most effective for weight loss? “Although cardiovascular training has always been king when the goal is to lose weight, fortunately, Strength training has become increasingly important in recent years.Yes,” says Alberto Egea. That’s all about strength training.

As this coach notes: “Cardiovascular exercise will help us maintain good resistance., allowing us to climb stairs, hike or ride a bike without feeling like our lungs are going to burst out of our chests.” Here are 18 cardio exercises you can do at home.

“In fact, thanks to vascular exercises we can work on one of the indicators that shows us better quality of life and cardiopulmonary health: VO2max, which is nothing more than the maximum volume of oxygen a person can process during exercise.– explains Egea. “That is, the more oxygen, the more resistance we will experience when performing actions. And, as we already mentioned, VO2max is associated with lower mortalitySo if you want to live longer, cardiovascular training is a good ally,” he adds.

“For its part, strength training helps us not only lose weight by burning more calories, but also The body’s muscles are part of the body’s endocrine system, helping regulate metabolism and hormonal function.“It’s something very important when you’re a woman,” Egea says. Discover the connection between strength training and metabolism.

“Hence the importance that it acquires with age and the approach of the pre/menopausal stage.“, in which, due to hormonal changes, women see that their self-esteem and physique suffer,” the coach notes. In these cases, as Egea emphasizes, “Strength training is your best ally in alleviating menopausal symptoms.I and be able to enjoy a dignified old age, full of vitality, energy and self-esteem.”

Eventually, Both types of exercise are important and should be included in your weekly program for at least 5 hours a week., as Egea recommends: “it’s less than 3% of the time per week, so we have no excuse.” As this coach emphasizes, “lA combination of both is a great option if you really want to lose weight easily and effectively while improving your health. feel active, energetic and avoid cardiovascular disease or the problems that come with age.”

What should our diet be like to enhance the effect of training?

No matter how much you exercise, if you don’t eat well or overdo it, you’ll have a hard time losing weight. As Alberto Egea emphasizes: “If we want to get the best results from our training, it is important to accompany it with a proper diet., and I don’t mean eat rice and chicken all day… it’s much easier and more tolerable.” Aegea tells us what we must take into account:

• Give preference to protein in your meals. This is the main mistake women make due to ignorance and thinking that what they eat is more than enough or that if they eat more they will gain weight… Proteins are the little building blocks that create new muscle and allow you to not only perform better, but also burn more calories. Ideally, each meal consists of 25-30% protein, such as meat, fish, eggs, or even dairy products or legumes. Here are 35 protein-rich foods.
• Add carbs. Thinking that carbohydrates make you fat is a terrible mistake because if you don’t eat them, you’ll be more tired and unable to perform properly during intense workouts. It is important to add approximately 30% quality carbohydrates to dishes such as rice, oats, pasta, quinoa., potatoes, sweet potatoes or even legumes, fruits and vegetables, the latter two in large quantities (50% of the plate). Here are 25 carbohydrate foods that will help you lose weight.
• We must not forget about fats. In women, good fat intake will help the metabolism function properly, so it is important to add 15% fat to meals. For example, with nuts, avocados, eggs, olive oil and olives.

As Aegea emphasizes, “To improve your exercise routine, you need a balanced plate that contains the 3 major macronutrients your body needs. function properly in appropriate portions and quantities depending on the individual, respecting the previous percentages.” To simplify the above, then, as the trainer indicates, the dishes should have the following composition: 35% proteins, 25% carbohydrates, 5% fats, 50% fruits and vegetables.

4 Calorie Burning Cardio Exercises You Can Do at Home

“While there is no magic exercise to burn calories, we can choose exercises that involve moving the whole body and thus using more muscles, we burn more calories.“, explains Alberto Egea. Here are four exercises this expert doesn’t recommend and for which you don’t need material:

Burpee

Strength work is carried out throughout the body simultaneously with cardiovascular training. Here you can see how they are made.

Stride

The largest muscles are those in your legs, so having stronger muscles will help you burn more calories. Here you can see how they are made.

Push ups

It not only works the arms and chest (it strengthens our chest), but at the same time works the entire body. Here you can see how they are made.

Squats

This will help tone your legs and burn calories at the same time due to the fact that the legs are large muscles that require a lot of energy when moving. Here you can see how they are made.

As Egea notes, a simple, fast and efficient way to work with them would be in outline mode like this:

• 4 rounds
• 30 seconds of work each exercise
• 20 seconds rest between exercises
• 40 seconds rest between rounds

In just 16 minutes you will complete the workout!

Do you want Alberto Egea to help you lose weight? With the PG12 program, you can easily train anywhere, lose fat and, most importantly, have fun in the process. Discover your weight loss program here.