For many people, the New Year means a new fitness routine. If one of your resolutions for 2024 is to lose weight and get fit, you’re likely making exercise more of a priority in your daily life. One of the most important types of exercise to engage in for weight loss is cardio—but which types of cardio are the best? And how can you stick to your fitness goals in order to shed pounds quickly in the new year?
To answer these questions, we spoke to personal trainer Andrew White. He shared insights into three highly effective cardio workouts—High-Intensity Interval Training (HIIT), running, and cycling—that can fast-track your weight loss goals. Learn more about the benefits of each below.
1. High-Intensity Interval Training (HIIT)
White says that High-Intensity Interval Training (HIIT) LINK is one of the most powerful forms of cardio for weight loss. He notes, "HIIT involves short bursts of intense exercise followed by rest or low-intensity periods." The effectiveness of this exercise lies in its efficiency, burning a substantial number of calories in a short time while also giving your metabolism a significant boost for hours after the workout. This quick, high-impact workout is a game-changer for those seeking rapid results.
2. Running or Jogging
Running is probably the most popular form of cardio. And this classic exercise is certainly effective! Running is not only accessible (you can do it no matter where you live or what resources you have!) but it's also perfect for burning calories. According to White, "The faster you run, the more calories you'll burn." However, he advises a gradual approach to avoid burnout and injury, especially if you're just getting started this year. "Start slow and gradually increase your pace and distance," White recommends. For those pressed for time, White suggests a simple routine: "Sprint for 30 seconds, then walk for 1 minute. Repeat for 20-30 minutes." Running, with its simplicity and adaptability, is undoubtedly a timeless and effective method for those looking to shed pounds and enhance cardiovascular health this year.
3. Cycling (Outdoor or Indoor)
Cycling isn't just an eco-friendly way to get around; it's also amazing for your body. In fact, White says it's one of the best things you can do for faster weight loss this year, whether you're riding around town or hopping on a stationary bike at the gym. He praised it for its low-impact nature and remarkable calorie-burning potential. "Cycling can be done at high intensities for significant calorie burn and cardiovascular benefits," he says. To keep things interesting, White suggests variety—join a cycling class or explore new outdoor routes. With its cardiovascular benefits and joint-friendly attributes, cycling is a great choice for those aiming to lose weight without subjecting their bodies to high-impact stress.
How to stick to your fitness goals in the new year
While choosing the right cardio workout is crucial, sustaining momentum is equally vital. Andrew White offers valuable advice on sticking to your fitness goals in the New Year. "Consistency is key," he emphasizes. Setting realistic goals, creating a structured routine, and finding activities you genuinely enjoy are integral to long-term success. White suggests, "Make it a habit, not a chore." Incorporating fitness into your daily life in a way that brings joy and satisfaction is more likely to keep you committed and yield lasting results. To bolster your commitment, White provides additional tips: set clear, achievable goals; find what you enjoy; create a schedule for consistent workouts; track your progress for motivation; and get social—join a class or find a workout buddy for accountability and enjoyment.
In White's words, "The best type of cardio for weight loss is one that you can commit to consistently. Combine different forms to keep your routine interesting and cover all aspects of fitness. Remember, consistency and enjoyment are just as important as the intensity of the workouts." With these tips in mind and a commitment to a holistic approach, you can embark on a transformative fitness journey in the coming year.
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