Did you know that cardio workouts as we know them were developed in 1968 by a man named Kenneth Cooper?
He’s often referred to as the “father of aerobics.”
He wrote about various methods and benefits of cardio exercises, including the prevention of diseases, in his book “Aerobics.” Cooper himself is now 92 years old and still going strong.
While there’s no specific time to get started on cardio exercises, your 20s are suitable for most cardio workouts, and we’d recommend that.
During this age, your body is strong and resilient and can handle various challenges to build stamina and physique.
Maybe you’re just getting over a breakup and want to build that fine body, even then, you’re welcome.
Cardio workouts aren’t just about running on a treadmill.
They involve a full-body involvement meant to cut fat and improve overall health.
While strength training is great for building muscle, cardio is best for people looking to rapidly lose weight.
The general recommendation is to engage in at least 150 minutes of cardio per week. If you’re doing intense aerobics, 75 minutes per week should be your target. [1]
If you’re looking to cut fat by mastering cardio workouts, MenVerve will be your ultimate guide in this journey.
We’ll see cardio exercises from best to worst to help you understand what should be included in your next workout.
Let’s go.
Why Do You Need Cardio Workouts?
As per the World Obesity Federation, more than half of the world’s population is predicted to be obese within the next 12 years, starting from 2023.
This is concerning because it will inevitably lead to increased medication and healthcare costs in the future.
However, taking action today might save you a lot of pain and cash burn in the future.
Plus, by doing so, you’ll also set a fantastic example for future generations.
Cardio exercises have been repeatedly proven to minimize the risk of health issues such as obesity, heart disease, high blood pressure, and various other illnesses.
It’s important for you to take action today by incorporating cardio workouts into your routine and preventing future risks.
You’re a high-value man, and we expect you to be in shape; all men do.
So instead of scrolling that Instagram feed, why not take some time to focus on your health?
Your body (and wallet) will thank you for it!
How to Start Cardio?
People believe cardio workouts only comprise high-intensity activities like running and jumping, but it’s not true.
If you start with high-intensity workouts, you may not be able to keep it up for more than a week, and you’ll quit.
That’s why cardio exercises come in all shapes and forms.
There’s a range of workouts from high intensity to low intensity for all body types.
As a beginner, it’s critical to start slowly with low-intensity cardio workouts and allow your body to adjust to the pace.
Over time, you can gradually increase the intensity and work your way up to more challenging exercises, including strength training with PPL Splits.
In the following section, we’ll discuss eight different cardio workouts by examining the method, their pros, cons, and total calorie burn.
Additionally, we’ll also learn how to perform each exercise in its best form.
Whether you’re a beginner or an experienced Gym Bro, you’ll still find something of value here.
Best Cardio Exercises to Lose Weight and Cut Fat
Running & Walking
The best cardio exercise out of all starts right with your legs and needs no equipment.
Running or walking is not only a great way to burn calories, but also necessary to improve your overall fitness and get you a lean shape.
Running just a mile can burn about 100 calories by elevating your heart rate to extreme levels.
However, we understand that running may not be for everyone.
If you find running too intense for your body type, welcome walking into your life.
Walking is a fantastic low-impact cardio workout that can be easily added to a routine.
I personally took up walking to lose about 6-10 pounds a month without maximum effort, and here’s how you can do it too.
Set a goal of walking 10,000 steps a day and you’ll burn about 350-500 calories/day.
You can even walk home from work or take a stroll down to the grocery store.
There are many ways to get to 10k steps a day, and if you’re successful in doing that, you’ll burn fat with ease.
If you’re in a much better shape, we’d recommend running as a cardio workout since it burns 50% more calories than walking and will get you in shape faster.
But if you have enough time to get into shape, walk.
Cycling
Cycling is another fantastic option for a moderate cardio workout and is actually very enjoyable for people.
It doesn’t just burn calories but also allows you to get outdoors and enjoy the scenery.
Cycling is known to be an intense cardio workout that can help you burn a lot of calories in very little time.
Ten minutes of cycling can burn about 100 calories, making it a fantastic option for those limited by time.
When cycling, your whole body is involved in the exercise, and the harder you go, the higher your heart rate, thus, a higher calorie burn.
In addition to burning calories, while strengthening your legs, cycling also improves blood circulation, which is extremely beneficial for those with a heart disease or other cardiovascular problems.
Here’s how to do it best.
Set a 30-minute timer and find a nice route. Make it a discipline to go for a ride at least once a day.
However, choosing a good bike is critical, as incorrect riding postures can lead to lower back pain and numbness in the hands or feet.
Swimming
Swimming is my personal favorite when it comes to fun cardio workouts because you enjoy the luxury of a pool combined with the intensity of an exercise.
It involves the movement of every muscle in your body, making it a full-body workout.
Swimming for just 30 minutes a day can burn a whopping 250 calories, which is on the higher end as far as cardio exercises are concerned.
Learning how to swim will also be fun since you’ll be equipped with a skill while cutting fat like a machine.
Here’s how to do it best.
Join a local swimming club and set a 30-minute timer for swimming. During this time, try not to rest.
Swimming can also have its downsides, one of them being the cost. Swimming pools can be expensive to use.
Additionally, the pool chemicals can cause red eyes, damaged hair, and itchy skin, so make sure to get a shower after swimming to wash off the chemicals.
Boxing
Boxing is my go-to cardio exercise for faster, much better results.
Why?
Because a 30–45-minute boxing session can burn about 500-800 calories, depending on your intensity.
By engaging in boxing regularly, you can cut out excess fat, tone your muscle and develop a lean physique.
Boxing also promotes mental health by reducing stress, boosting concentration and reflexes, as well as self-esteem.
You can improve your hand-eye coordination, balance, and more by mastering different boxing techniques.
I love boxing the most out of this list of cardio workouts because it brings discipline, perseverance, and self-confidence into my life.
We’ve always said that men must be capable of fighting to protect those that they love.
Boxing won’t just cut out fat but will also equip you with a skill to protect your tribe.
Here’s how to do it best:
Get a heavy bag and start with slower punches. Increase the intensity gradually. If you can put on music, you can even sync your punches to the music.
Remember that improper form, especially in a cardio workout like boxing, can really damage your body, so learn well before throwing those punches.
Jump Rope
Jump rope is a versatile and effective cardio workout for burning maximum calories in the comfort of your home.
All you need is a jump rope, and you’re set.
This cardio exercise targets the entire body, every muscle of it, to bring a lean physique out of you.
Since jump rope is a high-intensity cardio workout, you can expect a powerful calorie burn in minimum time.
In just 20 minutes of jumping rope, you can burn about 200-250 calories, depending on your body composition.
Jumping rope also results in improved bone density and reduced anxiety levels which helps you boost overall health.
Also, you can save tons of money on gym memberships and workout equipment and get in shape at home with just one jump rope.
Here’s how to do it best:
Do a 2-1 split where you jump rope for 2 minutes and take a 1-minute break between sets. Continue this for 30 minute.
After about three months of regular jump rope, you’ll start to see the results of your effort.
Most people who take up jump rope say they saw results in less than six months, with a lot of people cutting down 25-50 lbs in weight.
Rowing
Rowing is a highly effective cardio workout that engages a wide range of muscles, from your shoulders to your calves.
By engaging in a 30-minute rowing session, you can expect to burn around 300 calories, which compares well with cycling and swimming.
Rowing exercises involve simulating the motion of rowing a boat, making it an engaging and enjoyable workout.
You can invest in a rowing machine or get resistance bands that can help you row at home.
This cardio exercise doesn’t just burn fat; it also helps you build strength with noticeable muscle gains in a relatively short period.
This is due to the full-body engagement involved in rowing.
Here’s how to do it best:
Do a 3-1 split where you row for 3 minutes and rest for 1 minute. Perform this for 30 minutes.
Note that despite the many benefits of rowing, an improper technique or overuse of the machine can lead to lower back pain.
It’s best to start with a lower resistance level and build that up gradually.
Mountain Climbers
The Mountain Climber is a powerful cardio workout that requires very little space but burns a good number of calories, making it a perfect choice for those who prefer to workout at home.
This dynamic cardio exercise targets your core muscles, helping you burn belly fat faster and shape your abs.
It involves alternating between bringing your knees up to your chest and then returning them to a plank position, boosting your heart rate.
Since The Mountain Climber is a type of High-Intensity Internal Training (HIIT) workout, performing 30 minutes of this exercise burns about 300 calories while toning your body.
Here’s how to do it best:
Perform three sets of 15 Mountain Climbers 3 different times a day.
In addition to burning calories and toning your abs, the Mountain Climber also boosts your overall endurance, strength, and agility, helping to improve your overall physical fitness.
Squat jumps
This is an intense cardio workout that requires high strength in your lower body.
With this specific exercise, you’ll very quickly develop an athletic physique.
This targets the muscles in your legs, including the quadriceps, hamstrings, and glutes, making this an effective workout to burn fat while building strength.
Squat jumps can burn around 100 calories if you perform three sets of 10 jump squats with a 30-second rest between them.
This workout boosts your heart rate and improves blood circulation, which not only burns calories at a higher rate but also improves your overall health.
Here’s how to do it best:
Set a routine to perfect squat jumps three times a day with three sets of 10 jump squats in each.
Note that improper form and execution of this cardio exercise can result in significant knee problems, so please take good care of that.
Q&A: Will Cardio Workouts help me Slim Down?
Cardio workouts have long been hailed as a critical component of weight loss and slimming down.
When you engage in regular cardio workouts, you start to see a tremendous difference in how quickly you lose weight.
But how do you lose weight with cardio?
Cardio exercises, including running, swimming, cycling, or even rope skipping, elevate your heart rate and increase calorie burn.
Since you’ll be burning a lot of calories, your body enters a state of caloric deficit.
This caloric deficit forces your body to burn fat instead of calories, and you start losing weight.
Cardio exercises also enhance your cardiovascular health, which boosts your endurance and stamina significantly.
This, in turn, allows you to engage in more intense workouts, leading to increased calorie burn and subsequent weight loss.
See the process?
However, it’s critical to note that while cardio is fantastic for weight loss, if not complemented with a balanced diet, you will soon lose your muscle and energy.
Thus, it’s critical to take a high-protein diet during your cardio transformation.
Q&A: Is Cardio Better than Strength Training?
The debate between cardio workouts and weightlifting for achieving optimal fitness goals has been a long-standing one.
While both of them have their merits, there are some differences you should know about.
Cardio exercises are known for their ability to boost heart health and shred calories.
They are highly effective in cutting down body fat and enhancing overall cardiovascular endurance.
Engaging in regular cardio sessions can help lower the risk of chronic diseases, such as heart disease, obesity, and type 2 diabetes.
On the other hand, weightlifting is necessary for building muscle strength and achieving a beach body.
While cardio primarily focuses on burning calories, weightlifting helps increase lean muscle mass.
Higher muscle mass can boost your metabolism, leading to more efficient calorie burning throughout the day.
Research suggests that weightlifting is beneficial for long-term weight management by preserving muscle mass and preventing the loss of lean tissue during weight loss.
Considering both sides of the coin, here’s the verdict:
Too much cardio will lead to loss of lean mass and too much strength training will lead to weight gain. You need balance.
If you combine cardio workouts with a Push-Pull-Legs Training Split, you will achieve weight loss with lean muscle maintained. Thus, the best way to go forward would be to focus on body recomposition.
The Bottomline
Cardio workouts are an effective way to enhance your overall health and fitness.
While the journey is going to be tiring and challenging, incorporating these exercises into your daily routine will lead you toward a healthier life.
As a man, we expect the best physique from you, like warriors used to have.
Now it’s your job to get that by outperforming your limitations.
When you make cardio exercises a habit, you are investing in your own physical and mental health.
It will require discipline and dedication to consistently workout, but the benefits outweigh the effort.
Remember that no amount of motivation can push you forward if you lack discipline.
Even if you don’t feel like working out, still do it because you’re a man.
Men don’t do what they feel like; they do what they’re supposed to do.
With a good investment of time and dedication, you will inevitably become the Alpha.
All the best, King!
