Cardiovascular exercises are exercises that increase your heart rate and help you lose fat and lose weight. High-intensity cardio exercises are an effective way to burn visceral fat and improve your metabolism.
These exercises not only help you burn calories during your workout, but also keep your metabolism high long after you finish your workout.
Exercise 1: Sprint
This workout only takes about 20 minutes. It's an effective fat-burning workout that alternates between all-out sprints and active recovery.
Warm up for 5 minutes with a light jog or dynamic stretching exercise to prepare your muscles for exercise. Then sprint as fast as you can for 30 seconds, followed by walking or jogging for 60 seconds. Repeat the cycle 8-10 times. Finish with a stretch.
Exercise 2: High Intensity Jumping Rope (HIIT)
This 15-minute workout improves coordination and agility while burning visceral fat.
Warm up for 3-5 minutes with light jumping or walking in place. Alternate between periods of vigorous jumping and rest for 10 sets. Finish with stretching exercises.
Workout 3: High-Intensity Interval Training (HIIT) Based on the Body's Gravity
No equipment is required and this workout takes about 15 minutes. It combines a variety of dynamic moves to burn calories and improve overall fitness.
Perform 3 exercises in a circuit with rest between exercises. Rest 60 seconds after each set and repeat for a total of 3 sets.
- Squat jumps: 3 sets of 12 repetitions each.
- Mountain climbing pose: 3 sets, 30 seconds each set.
- Plank jack (variation of basic plank): 3 sets, 20 repetitions each.
