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Cardio exercises are usually performed before doing intense training. Most of us take these exercises simply as warm up exercises. When people hear cardio exercises, they only mean cycling, running, and some similar exercises. But it has a wide range of exercises that not only help you to warm up well but also support in building core health. Include these 10 types of cardio exercises in your workout routine and be a witness of change.

1. Surya Namaskar:

One of the powerful cardio exercises to offer you immense positive impacts on physical as well as mental health. Surya namaskar is a collection of 12 powerful poses in yoga that are also very helpful in strengthening the immune system, enhancing cognitive functions, flexing, relaxing, and toning muscles, and many more. Basically, it is complete cardio training. Are you up to weight loss, it is the collection of the best cardio exercises for weight loss that you can do as a warm up too. The best time of performing the Surya Namaskar is in the morning. Here are the steps you must follow:

• Pranamasana
• Hasta Uttanasana
• Hastapadasana
• Ashwa Sanchalanasana
• Dandasana
• Ashtanga Namaskara
• Bhujangasana
• Adho Mukha Svanasana
• Ashwa Sanchalanasa
• Hastapadasana
• Hasta Uttanasana
• Pranamasana

2. Plank Crunches:

For sure you are familiar with the benefits of planks and crunches separately. These are great cardio exercises no doubt but the combination of them makes them the best cardio exercises at home. To perform them, you must have core strength which we assume you have already got by doing planks and crunches separately. Here are some steps to perform:

• Plank pose
• Palms on the floor shoulder-width apart
• Straight lower back
• Bend one leg and touch the knee to elbow
• Back to the position
• Do the same with another leg
• Do it faster and do more repetitions

3. Squats

Well, squats are well known for legs workouts but it is also one of the best cardio exercises for fat loss without losing muscles. Squats look simple to perform but as we level up the intensity it becomes harder. As the level goes up the effectiveness also increases. Here are some of the steps you must do to perform the squats:

• Stand straight
• Spread legs wide to shoulder.
• Sit and balance 
• Knee should not go beyond toes level
• Keep the back straight
• Make a 45 degree angle from your resting position.
• Hold there for few seconds and then repeat
• You can do the process with weight as well.

4. Squat Jumps:

Just like squats, this is one of the easiest but effective exercises. It engages your calves, thighs, glutes, lower back, and spinal cord. You need not use any particular instruments for performing the exercise. So, you need not to visit the gym especially to do the exercise. Here are some simple steps to perform the squat jumps.

• Stand straight
• Spread legs wide to shoulder.
• Sit and balance 
• Knee should not go beyond toes level
• Keep the back straight
• Now stand up by jumping
• While jumping push your hands back

5. Scorpion Walk:

One of the complete cardiovascular exercises is scorpion walk that engages your shoulder, triceps, biceps, chest, abdominis, traps, back, glute, and almost everything. There are two types of it. First you have to do everything slowly and in the second one you have to jump. For beginners, do these following steps:

• Lie flat on stomach
• Open your arms
• Keep feet together
• Make a plank position
• Lift one leg and cross to floor other side
• Twist hips
• Hold for seconds
• And turn
• Repeat

6. Crouching Tiger:

While performing, this cardio exercise looks very captivating. It is very effective for almost every part of the body. It helps you to warm up. Crouching tiger is good for flexibility, core strength, bone health, and overall body fitness. You have to do it in following fashion:

• Make a baby pose first
• Keel down
• Keep your elbow on the ground
• Come to your palms and toes
• Move first hand and opposite leg
• Hold for second
• Now do it from second hand and leg
• Make sure you are moving forward
• While moving try to touch your knee to elbow
• Once you are familiar with it. Do it fast.

7. Duck Walk:

Looking for interesting types of cardio exercises, try duck walk. It is funny and effective at the same time. Along with that is quite easy exercise that focuses on your stretching, legs strength and movement, and flexibility. Any age of person can do it easily. You just need to focus on simple steps including:

• Sit down on your feet 
• Keep the back straight
• Keep both hands on side of your waist
• Walk by engaging your full foot on the ground
• Do it faster.

8. Bunny Hops:

Another interesting cardio exercise is right here. Bunny hops is funny and effective exercise that keeps your joint, cardio, core, health well. As the name suggests, in bunny hops, you have to jump like a rabbit. Children love it. But adults will get more benefits in their motion and overall wellness. Follow simple steps:

• Sit down on you feet like duck walk
• Keep both hands on your ears
• Now hop and enjoy the exercise
• Make your leap as much as high you can

9. Bear Plank With Shoulder Tapping:

One of the simplest cardio exercises that is really very effective to your heart health. For it you just need to do some steps:

• Come to bear plank position
• Sit in the diamond pose
• Bend forward and keep your hands under your shoulders on the ground.
• Keep the knees in the air
• Now tap your shoulders by one hand after another hand. 
• 10 reps are sufficient

10 Bear Crawl

One of the most effective exercises that help you in making core strength. It is an easy to do exercise that you can also perform from the home easily. For this you need only a yoga mat.  As it is a cost effective exercise, you need not to go to the gym for doing it especially. Follow these simple steps:

• Come to the bear plank position first
• Sit on the diamond pose
• Hold your hands on the ground
• Keep your knees on the air
• And walk front and back

All these types of cardio exercises, you can perform at home. You need not to have any fancy instruments for them. With these exercises you must take care of your nutrients, sleep, and water consumption for better fitness.

Yes, you have heard it many times from different people and you are almost convinced and might even have a strong belief that it’s true, but it’s not. We are talking about certain fitness myths that are so popular that you must have fallen for them.

Why is it Important to Know About These Myths?

If you continue believing them and don’t learn the facts, you might end up harming yourself rather than doing any good. These myths are so prevalent that we can’t see past them.

But, in this article, we have picked up some of the most popular fitness myths that you thought were true, but aren’t. We aim to spread the correct information regarding fitness and eliminating myths is a big step towards it. So, let’s have a look at these and try to learn what the actual situation is while developing our understanding of fitness facts and myths.

Read Also:  6 Simple Fat-Burning Exercises For Women

Popular Fitness Myths Debunked

1. Weight Training isn’t Meant For Those Looking For Weight Loss

Let’s nail this one on the head, to begin with; weight training is not just for bulking up, instead, it is a great way to burn that fat. While many people avoid weights when looking for weight loss, a targeted weights session can actually help tone your muscles and allow you to burn more calories as compared to an aerobic training session. A higher metabolic mass can lead to an increase in your body’s metabolic activity, allowing you to burn more fat and calories. So, next time you hit the gym, just pick up those weights and enjoy the burn.

2. If It Pains, You Are on The Right Track

Well, certainly, you cannot expect to achieve the desired fitness level without experiencing any pain. When you are not involved in any kind of workout and suddenly start working out, your muscles will ache. Even if you switch your training outline, you might experience a bit of discomfort. But, if you experience excruciating pain or chronic pain in any area of your body, it’s not something to feel good about. It demands immediate medical attention as it can be a sign of something going wrong. Seek professional help if you’re experiencing any sharp pain in any particular body part. Also pushing yourself to perform more is a good thing, but don’t overdo it as it might lead to injuries.

3. Walking 10,000 Steps a Day is Enough. You Don’t Need Exercise Then.

Well, this fitness myth is a tricky one! While walking is good for your health, the 10,000-step guideline’s motive is to get people out of their sedentary lifestyle and keep themselves safe from certain diseases. But it is a low-intensity aerobic exercise which is not enough to get rid of all the deposited fats in your body and develop a great physique. While it can help improve your overall health, it is best to perform some sort of high-intensity aerobic exercises such as circuit training, strength training, running, and flexibility work.

4. Running Can Hurt Your Knees

Running is usually regarded as a knee-wrecking exercise, but proper training and the right shoes can help you avoid discomfort. As per a study published in the journal of Arthritis and Rheumatism, running can help in safeguarding you against osteoarthritis by strengthening your joints and connective tissues and also helps in their effective mobilization. Another study found out that there was no significant difference between the degeneration rate of knee and hip joints of runners and non-runners. Just make sure that you are wearing the right shoes and clothing before going for a run. Warm-up yourself before a run and do proper stretching to avoid any discomfort or injuries.

5. You Need To Exercise At Least An Hour or More To Be Fit

More than the duration of workouts, what matters most is the consistency and intensity. If you do not work out regularly and then one day you get involved in a 2-hour workout, it might give you the desired results. Regularity is very important and the next key element is intensity. If you perform higher intensity exercises for 30 minutes, it will help you burn more calories than 40 minutes of very low-intensity exercise. So, even if you work out for 2-25 minutes regularly, you’ll notice a difference in your fitness level.

6. Men & Women Should Work Out Differently

Well, science says that both men and women belong to the same planet! They have the same body structure. The difference lies in their hormonal make-ups leading to a difference in muscle strength. But, this does not mean that women cannot perform the same exercises as men or vice versa. Though you might find men focusing more on their chest, abs, back, and arms; women stress over legs and glutes, each gender ignoring one-half of their bodies. Women do have lower testosterone levels than men which might not allow them to lift as heavyweights as men, but still, they can pull up a decent amount of weight. You can pick up any exercise and any weights and reps that your body allows, irrespective of gender.

7. Sit-Ups & Crunches Are The Best Bet To Get a Flat Stomach

Crunches, sit-ups, and even curls, any such movement that curls your torso is curled forward, put stress on the rectus abdominis- the muscles at the front of your torso. But, this won’t get you a flat tummy and will also not help you develop six-pack abs. Below your six-pack, deep down, lies a thick strap of muscles shaped like a corset. It goes around your waist covering your back as well as front area. It is known as transversus abdominis or core and actually is responsible for getting a flat tummy. You have to target this area that often goes unnoticed to get those abs. And definitely, a full-body workout will help keep you in shape.

8. You Can Target The Fat Reduction

If you want to reduce body fat, targeting a specific area won’t work. Spot reduction will do nothing. You cannot reduce fat in a single area. Weight loss is a gradual process that happens when you have a fixed workout routine targeting the whole body. A regular workout routine will help you shed overall body fat and also reduce fat in a specific area. You have to burn as much fuel as you can along with a strict diet to get rid of the stubborn fat and build a toned physique. Perform exercises like planks, dips, squats, deadlifts, and shoulder press.

9. Exercising More is Better

As they say, excess of everything is bad. Exercising too much might do more damage than benefitting you. One needs to keep a minimum of 48-hour-gap between strength training exercises that target specific muscle groups so that your muscles get time to recover. You can perform flexibility workouts and aerobic workouts daily. If you have performed intense exercises today, follow a gentle workout routine the next day to avoid the risk of injuries. Don’t over-exert yourself.

10. Exercising Late in The Evenings Might Keep You Awake

Your gym buddy, friends, or anyone must have told you that performing intense exercises late in the evenings might keep you awake for long at night. The truth, on the contrary, is that exercising might help you get better sleep. Exercising in the evening can be as beneficial as morning exercises and can help boost metabolism.

Some people also believe that consuming supplements such as whey protein can helps build staunch muscles. This is partly true. This is so because consuming supplements alone cannot help you build a ripped physique. Though whey is regarded as the best form of protein, combining it with a balanced diet and regular workouts is the key to stay in shape and build muscles.

Conclusion

You can also consume supplements like pre-workout to energize and prepare your body for intense workouts. Taking supplements usually depends on your fitness goals. You can consume protein supplements if you want to build muscles or can use a mass gainer instead if you are lean and wish to build a muscular physique while putting on some muscle mass. 

We really hope that we were able to bust certain fitness myths and make you aware of the facts through this article. It is very important to stay informed about the facts so that you can ultimately make a wise decision for yourself.

Want to get rid of those flabs and extra kilos but don’t feel like going to the gym? You don’t need a gym membership or don’t need too much equipment. Doing simple yet effective fat burning exercises for women at home consistently is the best way to burn those calories and build muscles. Also, the best workouts are those that work on your multiple large muscle groups. So, don’t make excuses, instead, make progress. You only have to take care of your body then you will be able to make the difference. 

Since weight loss is both a mental and physical challenge, you have to be determined and tell yourself every day you can do this. Are you ready? Check out these 6 simple fat burning workouts for women and exercises to reduce belly fat for females at home.

1. Walking & Running

Okay, you might be wondering how moving your legs can shed off those kilos? Well, as you walk or run, calories are burnt, and the body fat percentage decreases. So, exercising helps you lose belly fat and also remove fat from other areas of the body. Whether you want to walk or run, both are fine. To get started, try to walk for at least 20 to 30 minutes almost 3-4 times a week. Make sure you warm-up and cool down if you are planning to run for weight loss. If you find running or walking outdoors to be hard on the joints, just try running or walking on a soft surface like grass, and there are so many troubles that have built-in cushioning, which can be easy on your joints. Overall, it is a perfect exercise to reduce belly fat for women.

Read Also: Ten Must-Do Strength Workout for Women

2. Cycling

Cycling is also a great way to improve your fitness and a perfect fat loss workout for females. You can either do traditional outdoor cycling or there are gyms and fitness centres that have stationary bikes and you can cycle while staying indoors. Cycling regularly will not only help you lose weight but also improve your overall fitness, decrease the risk of heart disease, cancer and increase your insulin sensitivity and much more. Cycling is perfect for people of all fitness levels, from athletes to beginners. Plus, it is a low-impact and non-weight bearing exercise, so it will not put so much stress on your joints.

3. Swimming

Swimming is a perfect way to get in shape and lose weight. Swimming offers various health benefits such as trim inches, burn fat and help you get fitter, stronger and healthier. Swimming can burn up 500-700 calories whether you do freestyle or breaststroke. It is a very effective exercise for weight loss and toning your body as it engages all your major muscle groups from arms to back muscles to abdominals to hips, glutes and legs. So, what are you waiting for? Go ahead, enjoy losing weight while feeling great.

4. Surya Namaskar

Yoga can give you many benefits, such as make you feel better, and you become more flexible, stronger and tone your muscles, reduce stress levels and improve your physical and mental well being. Surya namaskar is one of the basic yoga asanas and the best upper body fat burning workout for women that focuses on different parts of the body and can do wonders for your weight loss goals. Surya namaskar comprises a series of 12 different poses encompassed in prayer pose, bhujangasana and forward bend. This pose strengthens the ligaments and skeletal system. It keeps your body active and helps in reducing anxiety and stress.

5. Zumba Dance

If doing a workout in the gym is not your thing, then try zumba dance. It is a good way to improve your fitness level and an easy way to incorporate exercise into your daily routine. Zumba is all about dancing your heart out, loosening up and burning those extra calories. It has been found to help increase energy, improve strength, and relieve stress. Zumba dance included high-intensity movement and vigorous exercise that helps in sculpting the body. You will not know when you lost those calories while enjoying this. You will actually have fun.

6. Pilates

Pilates is a great exercise for a beginner and can help in losing weight. This exercise may not burn as many calories as aerobic exercises such as running, but most people find it enjoyable, and it is easy to stick to overtime. With pilates, you have to be patient, and the results are lasting. It is also shown to improve balance, strength, endurance, flexibility, fitness level and reduce lower back pain. If you want to give it a try, then incorporate it into your weekly routine; you can do it at home or at the gym. To get more amazing results, make sure to combine it with a healthy diet and regular walking or running.

Conclusion

Losing weight in a healthy and safe manner takes time, losing weight too fast can have a negative impact on your health. Quick weight loss can cause muscle loss, increase conditions like fatigue, dehydration, gallstones, irritability, headaches, hair loss, malnutrition, irregular periods and constipation. Losing weight too fast can actually regain it quickly also.

Remember that weight loss takes time; listen to your body and take small steps one by one. There are so many exercises that will help you lose weight, but you must choose one that you actually enjoy doing, this will make you stick to that exercise for a long time, and you will see visible results.