Guest post by Evolve MMA, Asia’s premier championship brand for martial arts. It has the most number of World Champions on the planet. Named as the #1 ranked martial arts organization in Asia by CNN, Yahoo! Sports, FOX Sports, Evolve MMA is the top rated BJJ gym in Singapore.
Everyone knows the ultimate formula for weight loss is a well-rounded fitness program and a balanced diet. It has to be a mix of both worlds to be truly effective. One simply cannot do without the other.
Of course, you’ll also need to pair this with a solid commitment to living your new lifestyle. Another key component in a successful weight loss campaign is consistency. But once you have this down, you then have all the ingredients to reach your weight loss and fitness goals.
Diving deeper, a well-rounded fitness program includes elements of both strength training and cardiovascular conditioning. In fact, the majority of people turn to cardio for weight loss, because it really is effective in melting away the fat.
Cardio training is one of, if not the most important parts of the weight-loss equation. However, not all cardio exercises are made equal. Some are greater than others.
Looking for your next great cardio exercise? Here’s a list of things to try.
Today, Evolve Daily shares four of the best cardio exercises to effectively lose weight and keep it off.
1) Martial Arts Training
We may be a little biased, but there is no doubt that martial arts training is one of the best ways to get some good solid cardio into your workout routine. Disciplines such as Muay Thai, boxing, wrestling, and even Brazilian Jiu-Jitsu incorporate many elements of a good cardio workout. In Muay Thai, you can even burn up to 1,000 calories in a one-hour class!
Intense drills work to raise your heart rate, improving your stamina and energy efficiency. Some incredible drills include striking the pads, focus mitts, the agility ladder, and more. Strength and conditioning plays a major role in martial arts training.
But even more than just pure cardio, which tends to become repetitive and boring, martial arts training is the exact opposite. It’s dynamic and fun, and will engage you in many different ways. The variety of exercises and workouts in martial arts will keep you hooked and coming back for more.
Most importantly, you’re also learning how to defend yourself. For many, martial arts is a passion and also becomes a way of life. If you’re looking to add the ultimate cardio workouts to your routine, give martial arts a shot. It will change the way you live.
2) Jumping Rope
Jumping rope is one of the most effective cardio exercises in existence, especially in relation to weight loss. In fact, it has been practiced by people all over the world for decades. Just 10 minutes of jumping rope a day equals about half an hour of jogging. It’s a full-body workout that pushes your aerobic fitness to the limit.
Aside from just the pure fat-burning and weight loss properties of jumping rope, there are a host of many great tangible benefits.
It improves hand-to-eye coordination, balance, and strengthens bone density, especially in the lower body. It improves heart health by increasing your V02 Max, which is the measure of the maximum amount of oxygen you can utilize during exercise. This means your body becomes more oxygen efficient.
Jumping rope also burns around 200-300 calories in every 15 minute session, making it one of the most effective workouts for weight loss.
3) High-Intensity Interval Training (HIIT)
For those who feel pressed for time, and don’t have much of it free throughout their day, High-Intensity Interval Training (HIIT) is the way to go. HIIT promises an effective workout in the least amount of time. Some HIIT workouts last only 10 minutes, but burn the calories equivalent to an hour of exercise.
HIIT combines short bursts of intense exercise with a short period of active rest, or low-intensity exercise. It trains the body to be explosive, metabolically charging the body by forcing it to work at a constant high capacity.
HIIT routines usually combine different bodyweight exercises simple enough for basically anyone to do, but challenging so as to push the body to the physical limit.
Benefits of HIIT include improved cardio-respiratory health, athleticism, and extreme weight loss.
4) Mountain Biking
Last but certainly not least, if you’re looking for a fantastic cardio exercise that will also become your new hobby, give mountain biking a try.
Mind you, mountain biking is a little on the expensive side with all the equipment that you need to buy — a decent helmet, safety gear, and of course, the mountain bike itself. It’s definitely an investment. But there are so many benefits to mountain biking that will open you up to a whole new world.
Mountain biking, especially in Singapore, is an absolute dream. There are so many trails to try, that every ride offers a completely unique experience. The beautiful mix of urban cityscape and lush greenery is a sight to behold on two wheels.
Mountain biking is also a workout that doesn’t place too much stress on the joints. It’s relaxing and engaging at the same time. It can reduce your stress and help improve your mood, as well as being a holiday for your mind.
So if you’re been searching the right cardio workout but aren’t quite sure which to choose, give martial arts a go! Not only will martial arts help get you in the best shape of your life, it will also teach you valuable self-defense skills for the real world.