5 Cardio Workouts to Burn Belly Fat

One of the best ways to burn off belly fat and get a flat stomach is to do cardio workouts. But not all cardio is the same. Some workouts are much better at burning fat fast than others. The better your workouts, the faster you will get lean and firm.

So, which are the best belly fat burning cardio workouts? In my mind, it’s the following:

1. Running – My all time favorite cardio exercise. In addition, running is an excellent way to burn fat from all over your body because it’s intensive and incorporates all the major muscle groups (and a lot of the minor ones too). Make sure to run at changing speeds to really push your body to the limit of its endurance. This will allow you to make the most of your workout time.

2. Rowing – The reason I love rowing is that it’s a strength workout and a cardio workout. This gives you a double benefit: you’re adding muscle tissue which helps to burn calories faster, and you’re shedding fat with the cardio stimulation you’re getting. You will also tone your arms in the process which is always a great thing.

3. Walking – Walking isn’t as intensive as running, but it’s an excellent cardio workout to burn belly fat if you make sure to do it right. Try to walk fast, walk at an incline, consider walking with ankle weights or dumbbells to add to the intensity of your cardio workout.

4. Kickboxing – My coordination isn’t great so I don’t do well at these classes, but for those of you who dislike same pace cardio, this is an excellent way to get your entire body into shape and to burn some stomach fat in the process. You won’t even feel the time go by in these classes. They always end too soon.

5. Basketball – I love this sport because it incorporates a lot of jumping. When you jump, your body is always pushed to the limit. Also, basketball is an excellent team sport and a lot of fun. For most people, ball games are  lot more interesting cardio workouts then running or rowing, or any traditional cardio. If you play a good game, you will burn a lot of calories and also have a lot of fun in the process.

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Starting Cardio Exercise

Cardio exercise burns excess calories and reduces your risks of developing heart disease and certain cancers.  Any activity that raises your heart rate can be called cardio exercise.  These activities include walking, running and step aerobics.   Sports like tennis, soccer and racquetball also get your heart pumping.

Because these activities are common you can get your cardio exercise almost anywhere.

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Getting a Healthy Heart With Cardio Workout Exercises

One of the most vital organs of our body is our heart and it amazes many people at how simple cardio exercises can help you tremendously in the prevention of heart disease complications. Many of the questions on how these exercises should be done relate to what kinds of workouts to perform and how much time you need to devote on these exercises. The common opinion is that these exercises have to be performed for at least 30 minutes to an hour or 20 minutes for the highly intensive exercises.

You might ask a question like, why you have to engage in an exercise to boost your heart. The thing is that if you have a very sedentary job, then you would always feel very tired and exhausted everyday. This is because your daily activities seem to be very monotonous that your body is no longer challenged. When this thing happens, you would always feel aches in your muscles and you always feel sleepy. This is not only a sign of stress but a sign of unhealthy habit. If you want to live a healthier life, you need to exercise everyday just so you can warm up your muscles.

The exercises and the cardio workout routines are not only good for your heart but also for you to lose weight, to have healthier lungs, to have increased bone density, to reduce stress, to have better rest and relaxation, and to prevent you from getting heart diseases and even developing certain kinds of cancer. A number of the diseases that we have today is attributed to the lack of physical activities such as exercise. Here are some of the suggested workout routines that you can follow to maintain a healthy heart.

Running – It is suggested that you do a running activity as it will tremendously challenge your heartbeat and help your body pump up blood efficiently on your system. The good thing about running is that you need not buy expensive machines for you to workout. You can avail of the machines for home workouts but you can also do running in open field. Running helps you burn calories and lose weight as well. It is suggested that for a person who weighs around 145 pounds to do a running activity of at least 30 minutes.

Cycling – Cycling either indoor or outdoor is efficient for a healthy heart exercise. It is also a very tough workout routine since it targets your legs, your hips. Cycling will strengthen your leg muscles and help you lose calories and this you can do in around 250 to 500 cycles or around 30 minutes of cycling every day.

Swimming – This enjoyable pasttime is considered as one of the healthiest forms of cardio exercises. You can spend around 30 minutes of your time doing breaststrokes and you will see that you burned more than four hundred calories already.

Step Aerobics – This activity is one of the routines that is basic in aerobics but is definitely healthy for your heart and even gives you a good shape. For 30 minutes of this exercise, you get to burn 400 calories. It is often more interesting to have a video workout guide to follow while doing this cardio workout.

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Is Your Cardio Routine Doing More Harm Than Good?

Before you start wasting hours upon hours on those boring treadmills, stationary bikes, and elliptical machines, let’s examine if low-moderate intensity, long duration cardio exercise is really doing your body any good, or if it is mostly a waste of time. I hope you will concede upon finishing this article that there is a better way to get in great shape, and it doesn’t have to involve endless hours on boring cardio machines.

It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations constitute something along the lines of “perform 30-60 minutes of steady pace cardio 3-5 times per week maintaining your heart rate at a moderate level”. Before you just give in to this popular belief and become the “hamster on the wheel” doing endless hours of boring cardio, I’d like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it’s cracked up to be.

First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training. This tendency can be seen throughout nature as all animals demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do “endurance” type physical activities.

Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery. To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?

Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases. On the other hand, highly variable cyclic training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss).

Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn’t train it to respond to various every day stressors. On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Think about it this way — Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.

For example, lets say you jog trying to maintain the same pace for a good 45-minute run. As long as you didn’t encounter any big hills along the way, you probably maintained approximately the same heart rate the entire time – let’s say it was 135 beats/minute. Now, let’s contrast that with a much more effective workout of doing 20 minutes of alternating all-out wind sprints with walking for a minute or two in between sprints to recover. With this more effective workout, you’re rapidly changing your heart rate up and down on a much larger scale, forcing it to grow stronger to be able to handle varied demands. Your heart rate would probably alternate from 110-115 during the recovery walks all the way up to 160 bpm or more during the sprints. This doesn’t mean that sprints are the only way to take advantage of this style of training. Any style of training that incorporates highly variable intensity will give you these improved results.

The important aspect of variable cyclic training that makes it superior over steady state cardio is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.

To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, reduced muscle wasting, increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life’s every day stressors. There are many ways you can reap the benefits of stop-and-go or variable intensity physical training.

In addition to the previously mentioned wind sprints, most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:

Warm-up for 3-4 minutes at a fast walk or light jog;
Interval 1 – run at 8.0 mi/hr for 1 minute;
Interval 2 – walk at 4.0 mi/hr for 1.5 minutes;
Interval 3 – run at 10.0 mi/hr for 1 minute;
Interval 4 – walk at 4.0 mi/hr for 1.5 minutes;
Repeat those 4 intervals 4 times for a very intense 20-minute workout.

The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your cardio workouts to get the most beneficial response in terms of heart health, fat loss, and a strong, lean body.

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A Good Cardio Workout

To accomplish a good cardio workout all you really need is a good pair of running shoes. Most cardiovascular exercise needs little or no third party apparatus to help you accomplish your routine. Running, dancing, walking can all be done with no equipment (well, if dancing, then maybe some music would help). Other forms of cardio are step, circuit training, bike riding, swimming, aerobics and more…

With most exercise you should always remember to warm up first and cool down afterward. This means gently stretching and moving your muscles to start off with. Suddenly moving into full exercise without building up first will cause problems such as stiffness and cramps. Ease yourself into it. Then after exercise, the cool down is basically gently moving the muscles and joints to stretch and relax, as your body returns to its normal pace.

Running:
Make sure you have a good pair of running shoes. The technology put into these shoes nowadays is highly researched and designed to reduce shock to the feet, ankles, legs and back. So don’t skimp on these – you get what you pay for.

Before you start your run, be sure to warm up first. Start with a brisk walk ensuring you move your arms vigorously gradually breaking into a slow jog. It is better to run at a speed to which you can still converse. If you find yourself losing breath, slow your pace down until you’ve recovered. If you are a novice runner try running and walking, until you can hold your run for 15 minutes.

Now increase the length and time of your run by a couple of minutes every other time you hit the road or treadmill, until you can run for 30 minutes without stopping. Try to increase your run time by 10% each week, remember not to over do it and don’t forget to warm down at the end of each by slowing down gradually. When your run is complete stretch your legs for 30 seconds per muscle, hamstring, calf and thigh.

Cycling:
Cycling is one of the best ways to get a good cardio-vascular workout.

First of all, if you are riding on the roads safety is paramount, always use the appropriate safety equipment when road riding. You can stay fit by riding a bike to work, most people work within a five mile radius of there place of work, which is a perfect distance for a bike ride.

Exercise bikes can be used in a variety of ways, general riding for specified length of time, this is like going for a bike ride with out the dangers of road riding and the weather. Warm up riding you can use an exercise bike for warming up the legs before a leg workout. Also exercise bike classes, these classes are taken by an instructor, who will put you through various levels of pace, quite like a circuit training exercise with a bike.

You may find it surprising to find that riding a bike five miles 3 times per week will improve your heart rate, your posture, skin and weight control. Some even say that riding and running are great ways of relieving stress.

Swimming:
One of the best ways to firm up and trim your body down. Due to the resistance the water has on the body swimming involves all the major muscle groups this allows the body to burn up to 20% more calories than swimming through air. Swimming a few lengths per day will keep you fit and give you an excellent workout. Swimming also has less impact on the joints than say, running.

If you wish to take your swim a little further try picking up the pace of your swim, you can work up to a great aerobic exercise and give your body an excellent workout.

Start off by swimming 1-2 lengths at a time resting between sets if necessary, after you have swam ten lengths call it a day. The next day repeat the process until you can swim five lengths without a break. Progress to ten lengths in by adding an extra length each time you return.

You can put together your own cardio raining routing in the gym, if you have a problem with this then the staff on hand will write one for you and show you how to achieve your goal. Try to make your cardio last between an hour and an hour and a half. A good start point for cardio is always a run.

This cardio workout will work for a person of medium fitness, however adjust the times and pace according to your fitness levels.

  1. Run at a light pace for 20 minutes, start off at a walking pace and gradually move to a run, this helps you get warmed up and the blood pumping.
  2. Rowing machine- set the rowing machine for a countdown time of 15 minutes or keep a check on your watch or the clock. Start off with a slow rowing motion to get the pace up, maintain this steady pace throughout the full 13 minutes and use the 2 minutes to slow the pace down.
  3. Move immediately on to exercise bike take a stead paced ride for 12 minutes with a sprint finish for the remaining 3 minutes.
  4. After the exercise bike move directly on to the step climber for a period of 15 minutes climbing on a light level to get the legs going. Try to move at a swift pace for the full 15 minutes as this is the last of the leg work you will be doing.
  5. When you have completed the step climber, move onto the abs bench for some crunches. 4 sets of crunches to failure is your target for this exercise. Try twisting your body and touching your left knee with your right elbow and vice versa.
  6. The last exercise in this quick cardio workout is the leg raise apparatus. Bring your knees up to your chest for 3-4 sets for as many reps as possible (failure)

After the completion of this cardio workout, remember to do a full warm down by stretching the muscles. The full workout should take you around 1 hour 20 minutes.

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Cardio Exercise Bikes

The exercise bike has long been the type of exercising that people just love to do. Why? It is relatively easy to do and it allows people to exercise at virtually any time, in a number of different ways. It is through these bikes that people can tone muscle or lose weight. They can find an excellent amount of help through these bikes as well. If you are one of the many that love to work hard and want an exercise bike that will work for you, then this may just be the right option to think about. But, wait; did we mention the various types of exercise bikes on the market?

Just Look At The Options!

The exercise bike has really come a long way from the days of a stationary bike that you can ride. They used to be quite similar to those bikes that are ridden out of doors, but now they have become complex cardio exercise machines. Now, although you can choose any of the exercise bike options that you find, it is important to realize that the true benefit to the bike comes only from getting on it and getting in that workout. In other words, you need to invest the time in the bike to gain anything from those features.

Some of the features that you will find on exercise bikes are those that will enhance your performance. One of the major problems or differences between the stationary bike and those that are real bikes is that you don’t get the up and down of hills that help to intensify a workout. But, this is possible and does happen when you use an exercise bike that you can tighten and release the tension off of. Also, some exercise bikes can be inclined at different levels to simulate the effects of bike riding.

Exercise bikes can also monitor your performance better. Yes, they can tell you how well you are doing. Many exercise bikes are equipped with mileage counters. Some have calorie burner counters as well. Still others will track your speed. On top of these elements, you will find heart rate monitor bikes that will actually track and monitor your heart’s beat throughout the course. Want to analyze this data? Some exercise bikes will allow you to download the information to your computer or will allow you to track and use it right on the bike.

Just remember, as much as you want to have these excellent features, you have to commit to the exercise as well. That means that you have to get on the bike and get the workout done, regularly because if you don’t nothing is gained. Take some time to find just the right features and priced exercise bike for you and get to working out! If you use your exercise bike fully and regularly, then you will reap the rewards of increased health and wellness that loss of weight and increased muscle tone can do for you.

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Common Cardio Exercise Workout Mistakes On Cardio Machines

Cardio Exercise Machines – Common Cardio Workout Mistakes

Cardio exercise machine workouts are great and fun for burning excess body fat and building good cardiovascular health. These exercises not only help to burn body fat fast it will also strengthen your heart and lungs and thus reducing your chances of getting high blood pressure, stroke and heart diseases. Regular cardio exercises can also reduce bad cholesterol and raise the level of good cholesterol.

However, are you getting the most out of your cardio machine workouts? Are you using the cardio workout machines efficiently to gain maximum benefits of the exercises?

Well, you probably are not if you are an average gym user without any personal trainers to guide you because you will probably commit common cardio machine mistakes when exercising.

We shall now examine the more popular cardio workout machines and the common mistakes people commit when using these machines for their workouts.

Common mistakes when using cardio workout machines are :-

  • Step up stair climber – This is perhaps the most common mistake for not getting the most out of the step up stair climber machine. Almost invariably, everyone when exercising with this machine will rest their arms on the railing. By doing so, the railing now becomes sort of like a crutch as it will now support some of your body weight making the exercise less intensive.
  • Treadmill – The treadmill is perhaps the most popular cardio workout machine in the gym. A careful observation will show that many treadmill users run with too much up and downs. This mistake will wear out the person’s ankle and knee joints over time. The correct method is to take long, smooth and purposeful strides during the exercise.
  • Stationery Bike – When exercising on the stationery bike, do adjust the height of the seat to a comfortable level. I really don’t understand why many stationery bike users adjust their seats to be either too high or too low. I mean, why be uncomfortable when exercising when you can be comfortable.
  • When the seat is too low, it adds strain to your knees and spine. When too high, your will butt will rock from side to side. So besides not getting the best from your cardio workout on the stationery bike because your body weight will be involved when you peddle, you will also look weird. It is such a silly workout mistake right?
  • Another common mistake is that I often see stationery bikers reading a book when exercising. That means that they exercise at a very low intensity level. Hey, how can low intensity cardio exercises work your heart and lung effectively?
  • Elliptical Trainer – This is also another bewildering common cardio workout mistake. You use the elliptical trainer to tone your body and to exercise for your cardiovascular fitness right? Then why is it I often see people who use the elliptical trainer exercising at a high speed? So what is the mistake? The mistake is that they have set the resistant level too low.

You see, if you do not puff, pant and breakout in sweat, you are not getting the best out of your cardio exercises. Is it any wonder then that people are not losing weight and not improving on their cardiovascular health even when they are doing their cardio exercises regularly?

Now that you know how to avoid these common cardio machine exercise workout mistakes, you can now head for the gym and get the best out of these exercises. In a very short time, you will see your body toning up nicely, improvement on your cardio health being felt and visibly losing excess body fat.

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Cardio Training May Be a Waste of Time Without This Knowledge

The most important factor for improving cardiorespiratory fitness (cardio or CR) is the intensity of the workout.  Changes in CR fitness are directly related to how “hard” an aerobic exercise is performed. The more energy expended per unit of time, the greater the intensity of the exercise, the greater the effect on cardio fitness.

You have to know how hard is “hard” to determine if an aerobic exercise like running is producing a cardio training effect or if it’s just burning a few calories. The heart rate during work or exercise is an excellent indicator of how much effort you are exerting. Only by keeping track of your heart rate during a workout can you be sure that the intensity is enough to improve your CR fitness level. In other words, your ability to monitor your heart rate is the single most important key to success in CR training.

Training Heart Rate (THR) = Desired Intensity of the Workout

THR is the heart rate at which you need to exercise to get a training effect. The U.S. Army fitness gurus have given us two methods to determine THR. The first method, percent maximum heart rate (%MHR) is simpler to use, while the second method, percent heart rate reserve (%HRR) is more accurate.

%MHR Method

With this method the THR is figured using the estimated maximal heart rate. You can estimate your maximum heart rate (MHR) by subtracting your age from 220. Thus, a 20 year old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 – 20 = 200).

A person who is in poor shape should exercise at 70 percent of his MHR; if he is in relatively good shape, at 80 percent MHR; and, if he is in excellent shape, at 90 percent MHR.

Examples:

A 20 year old in good physical condition would have a THR of 160 beats per minute (BPM). 220 – 20 = 200 * .80 = 160 BPM.

A 30 year old in good physical condition would have a THR of 152 beats per minute (BPM). 220 – 30 = 190 * .80 = 152 BPM.

A 40 year old in poor physical condition would have a THR of 126 beats per minute (BPM). 220 – 40 = 180 * .70 = 126 BPM.

%HRR Method

A more accurate way to calculate THR is the %HRR method. The range from 60 to 90 %HRR is the THR range in which people should exercise to improve their CR fitness levels. If you know your general level of CR fitness, you can determine which percentage of HRR is a good starting point

for you. For example, a person in excellent physical condition could start at 85 percent of his HRR; if he is in reasonably good shape, at 70 percent HRR; and, if he is in poor shape, at 60 percent HRR.

Most CR workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain, or maintain, an adequate level of fitness. A person who has reached a high level of fitness may derive more benefit from working at a higher percentage of HRR, particularly if he cannot find more than 20 minutes for CR exercise.

Exercising at any lower percentage of HRR than 60 does not give the heart, muscles, and lungs an adequate training stimulus. Exercising at more than 90 percent can be dangerous. Before anyone begins aerobic training, he should know his THR (the heart rate at which he needs to exercise to get a training effect).

The example below shows how to figure the THR by using the resting heart rate (RHR) and age to estimate heart rate reserve (HRR). A 20 year old in reasonably good physical shape is the example.

STEP 1: Determine the MHR by subtracting your age from 220. i.e. MHR = 220 – 20 = 200.

STEP 2: Determine the resting heart rate (RHR) in beats per minute (BPM) by counting the resting pulse for 30 seconds, and multiply the count by two. A shorter period can be used, but a 30 second count is more accurate. This count should be taken while you are completely relaxed and rested. For this example we use a RHR of 69 BPM.

STEP 3: Determine the heart rate reserve (HRR) by subtracting the RHR from the estimate MHR. i.e. HRR = 200 – 69 = 131 BPM

STEP 4: Calculate THR by (1) multiplying HRR by the relative fitness level as a percentage and (2) adding the result to the HRR.  For example, our 20 year old in good physical condition will exercise at 70% HRR.

(1)  .70 * 131 = 91.7
(2)   91.7 + 69 = 160.7

In summary, a reasonably fit 20-year-old with a resting heart rate (RHR) of 69 BPM has a training heart rate (THR) goal of 161 BPM.

During aerobic exercise, the body will usually have reached a “Steady State” after five minutes of exercise, and the heart rate will have leveled off. At this time and, immediately after exercising, is when you should monitor your heart rate to see if you are within your desired THR range.

If your pulse rate is below the THR, you must exercise harder to increase your pulse to the THR. If your pulse is above the THR, you should reduce the intensity to reduce the pulse rate to the THR goal.

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Cardio Exercises – Which are the best ones ?

Have you ever wondered which cardio exercises are best for burning off extra body fat? Is walking (low intensity) better or running (high intensity) better for burning body fat?

Well, both low and high intensity exercises will help you burn off body fat. The question is which is more effective and burn more body fat. What is your fat burning zone?

When scientists first reported that during intensive exercises, your body burn glycogen, which is a form of stored carbohydrates stored in your liver and muscles for energy and during low intensive exercises, your body burn body fat, everyone suddenly change their workout routines to perform low intensity exercises to burn body fat.

Does it work? Obviously it does not work because there are still so many fat people around although they are working out with low intensity exercises isn’t it? Why is that so?

Well, the scientists were right when they said that our bodies burn more body fat during low intensity exercises like walking or a leisurely swim. But during a high intensity exercise like running, our bodies burn a lot more calories. Even if some of the calories burned are from glycogen, we will still burn many fat calories as well.

To add icing to the cake, when your store of glycogen is low, the carbs from your meal you eat later gets converted into glycogen to fill up the store and will not be converted to body fat when left unused for energy.

Furthermore, high intensity cardio exercises crank up your metabolism even after your workout is done. This means that you body will continue to burn body fat hours after you have left the gym. This effect is almost non existent in low intensity cardio or aerobic workout. Accumulatively, your body burns up many many more calories during and after high intensity cardio exercises than lower intensive ones.

You can inject high intensity exercises to your cardio workout by introducing some interval training. You can walk briskly for 5 minutes, then breaking into a jog for another 5 minutes. Then walking briskly again until you caught your breath and then sprint for a minute before walking again for another minute. From this point, alternate between a sprint and a walk, a minute each and do this for the next 15 minutes and you are done.

Do these cardio exercises for 5 days a week and before long, you will be steadily losing unwanted body fat and weight healthily and naturally.

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