Cardio exercises that you love and will perform consistenly, produce the best, most efficient calorie burn. The key is to choose a variety of cardio exercises that you enjoy doing in order to keep your workout fresh and exciting. This training approach, Interval Cardio Training is simply a way of rotating from one exercise to another in pre-set time intervals.
Example: you could exercise on the elliptical trainer for 15 min., then jump on a bicycle for another 15 min. and end with sprinting on the treadmill for at least another 15 min. Interval training is a great way to bust through plateaus and continue your fitness progress.
There are 2 main approaches when it comes to cardio training styles – Slow & Steady Cardio and High Intensity Cardio. For the most efficient cardio program and resulting calorie burn, try a combination for at least 6 weeks and make sure to monitor your progress with weekly photos of yourself and by having your body fat % assessed to see if you are truly attacking your particular fat zones.
The two main cardio training styles breakdown like this:
Slow & Steady Cardio (Steady State)
— Long duration (45 minutes – 60 minutes)
— Low intensity cardio
— Burns fat and no carbohydrate burn
— Less impact on joints
1. Rock Climbing – Yep, it’s a cardio exercise and it also build arm and leg strength and power. Rock Climbing burns up to 380 calories in 30 minutes.
2. Cross-Country Skiing – Whether you are on a machine or outdoors on snow, this is an incredible cardio exercise because it involves both upper and lower body. A average size person can burn about 330 calories in 30 minutes.
3. Running – Running is an amazing cardio exercise because all you need is a pair of good running shoes and a impact resistant surface (think grass not concrete). Running burns serious amounts of calories. You can easily burn 300 calories in 30 minutes.
4. Elliptical Trainer – One of the best machine cardio exercises to build endurance. Low-impact and burns about 300 calories in 30 minutes.
5. Rowing – Pulls double-duty as an amazing cardio exercise as well as giving your arms an incredible strength workout. Most folks can burn about 300 calories in 30 minutes.
6. Walking – Swift walking is a much less strenuous form of cardio exercise. Walking burns up to 180 calories in 30 minutes. Walking intensity can be progressed with sprinting or adding hills to increase calories burned.
7. Aerobics (Step) – At favorite cardio exercises preferred by women. Mainly targets the lower body – legs, hips and glutes. Burns approx. 400 calories in 30 minutes.
8. Bicycling – Stationary bicycling indoors or outdoors are great cardio choices. Depending on resistance and speed, bicycling can burn 250 to 500 calories in 30 minutes.
9. Swimming – Swimming is an excellent cardio exercise as it is a full body activity. Swimming is great for cross-training for other cardio activities. The breast stroke burns approx. 400 calories in 30 minutes.
10. Racquetball and Tennis – The side-to-side sprinting makes racquetball and tennis excellent cardio activities. An average person can burn over 400 calories in 30 minutes.
High Intensity Cardio (Interval Training)
— Short durations (15 minutes – 30 minutes)
— High intensity (interval training)
— Burns huge amounts of calories & revs up your metabolism
— Explosive movements (sprinting, etc)
For athletic people who love High Intensity Interval Training (H.I.I.T training), below is a list of the top 4 cardio exercise that provide absolutely huge calorie burning results!
1. Sprinting – Sprinting not only burns HUGE amounts of calories, it also keeps your metabolism supercharged for days after. Sprinting, when combined with running and jogging can bring awesome results
2. Jumping Rope – One of the simplest and most effective exercises you can do. In just 15 to 20 minutes, jumping rope will give you an unequalled total body workout. Jumping rope is great for cardiovascular endurance and strengthens the performance of any sport such as soccer, basketball, skiing, volleyball, football, etc.. This amazingly simple exercise is also great for improving lateral movement, hand-eye coordination as well as speed and agility.
3. Spinning – Spinning is a high-intensity workout set to music and simulates a challenging bike ride, complete with hills, valleys and varying intensity and speeds.
4. Fitness Boot Camp – Fitness boot camp is the best of all interval training methods and burns gargantuan amounts of calories. Sprinting, agiity exercises, plyometric training (explosive exercises), strength training and resistance training (weights) combine to challenge your body in so many ways that homeostasis (getting used to an exercise program and becoming less efficient) does not have a chance to set in. In a 60 minute boot camp session an average persona can burn 400-500 fat calories. Unbelievable!
This time of year, with holiday shopping, events, parties, family coming in, or traveling -things can get a little stressful! We have never ending demands, almost no free time, which leads to an emotional roller coaster, which usually results with stuffing our faces full of junk! I will show you how to arm yourself so that you will never be forced to eat nasty food court slop or hit a “drive thru” again! I personally suffered from the binds of emotional eating much of my early life, as these negative habits were instilled in me from my schoolmates and women in my family.
I was bullied by my very own Aunt and to this day, her words play over and over in my mind like a horrible old song. One specific incident that I recall is shopping for school clothes. I overheard her outside of the fitting room telling a random sales clerk that she was embarrassed that I wore double digit size pants. All through elementary school and some of junior high; my nickname was “Butterball”. There were 4 particular girls that enjoyed making my life hell. I remember when I made the cheerleading squad in 7th grade…. I was so excited! But…… these girls wouldn’t let me enjoy that for more than a few moments. Upset that they didn’t make the team, they taunted me for being chubby and said I must have cheated. Fact was, I had taken dance lessons since Age 3 and was a very good dancer, even chubby. I was only a size or two larger than them and couldn’t understand why they were so mean to me. Little did they know, I had a severe kidney condition which caused me to retain water like crazy. I spent most of age 5 and 7 living in a hospital room on the brink of a kidney transplant. My mother had to closely watch my sodium intake or I would end up, once again, in the hospital for months. I never told anyone at school about my condition for fear that the teasing would escalate.
Everyday after school, I would run home, sneak into the kitchen and eat a spoonful of peanut butter (or 3) and then feel better, just for a minute or I would hide treats in my room for later. I would cry and then hate myself for eating. I ended up anorexic and hospitalized from malnutrition. Of course, once I returned to school as a thin girl, they were no longer interested in teasing me. I actually enjoyed High School and had plenty of friends. In fact, few people that I went to school with even remember that I was chubby. In order to maintain my new happy life, I struggled with anorexia which followed me through college.
It wasn’t until I became a Mom that I made a commitment to myself to unlearn these old, unhealthy eating rituals. I have two daughters and would never want them to experience the pain that I lived everyday for years. I have become obsessed with educating my children and setting a good example by eating healthy and staying fit. The Bikini Mom Method was founded on my personal mission to improve the quality of life for women all over the world. I sincerely live by these practices every single day. Everything you see or read in my book and on my DVDs is completely honest and will work for you too!
So, here are some helpful tips if you find yourself in an Emotional Eating Binge and have lost control.
1. Be Aware
Much of emotional eating is so unconscious that it happens automatically or below your awareness. Before you jump into changing this behavior, keep a journal. Write down where and when you stress eat. The office? Late at night? When you are alone? Are there any patterns that you notice? Every time you eat, ask yourself how physically hungry you are on a scale from 1-10. If you are a 6-10, it’s likely that you are physically hungry. A 3, for example, would signify that you are stress eating.
If you take out stress eating, you have to put something in its place. Write down a concrete list of all the healthy, non-calorie related activities that give you a quick pick-me-up on a tough day. Here a few simple examples.
One-Minute Fix : Sip black tea. A study found that subjects who drank black tea experienced a 47% drop in their cortisol levels, the stress hormone that makes you crave food, compared to 27% among the subjects who drank a placebo.
One-Minute Fix: If a foot rub would hit the spot better than a snack, try self-message. It can be as simple as sitting down, taking off your shoe and placing your foot over a tennis ball. Rub your feet, one at a time, over the top of the ball until they feel relaxed and soothed.
One-Minute Fix: Mindless eating soothes raw nerves by numbing out emotions. Munching gives you a moment to zone out from daily commotion and stress. Instead, actively choose a healthy way to clear your mind. Try a quick breathing exercise. Slowing down your breathing can trick your body into thinking you are going to sleep, which in turn relaxes your body. Close your eyes. Stare at the blackness of your eyelids. Slowly breathe in and out. Count each time you inhale and exhale. Continue until you get to 10.
3. Distract Yourself If I am watching T.V. and I feel a snack craving coming on, I like to grab a bottle of nail polish and paint my nails. It keeps my hands and mind busy and you certainly can’t snack with wet nails.
4. Find Something to Do That You Enjoy There are so many awesome groups and clubs that can easily be found with a quick internet search. Try Meetup.com for example, there are groups for dancing, hiking, sewing and even scrapbooking. Make new friends and enjoy something you already love to do! Getting yourself out there will change your perspective on life and will absolutely help you to curb sabotaging emotional eating habits.
I hope this has helped and please feel free to comment with any additional questions that you may have. I am always here to help!