Interval training, more commonly known as high intensity interval training (HIIT), is a broad term for short bursts of intense exercise that alternate with recovery periods. In addition, studies have shown that your body continues to burn calories many hours after a weight-training workout, compared with aerobic exercise ( 15). Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day ( 14). In this study, that increase was equivalent to burning an additional 125 calories per day ( 13).Īnother study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average. Weight training is a popular choice for people looking to lose weight.Ī 155-pound (70-kg) person burns roughly 108 calories per 30 minutes of weight training ( 5).Īlso, weight training can help you build strength and promote muscle growth, which can raise your resting metabolic rate (RMR), or how many calories your body burns at rest ( 12). Also, many treadmills have built-in cushioning, which may be easier on your joints. If you find jogging or running outdoors hard on your joints, try running on softer surfaces like grass. To get started, aim to jog for 20–30 minutes 3–4 times per week. This type of fat wraps around your internal organs and has links to various chronic diseases like heart disease and diabetes ( 7, 8, 9).īoth jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. What’s more, studies have found that jogging and running can help burn visceral fat, commonly known as belly fat. Harvard Health estimates that a 155-pound (70-kg) person burns approximately 288 calories per 30 minutes of jogging at a 5 mph (8 km/h) pace or 360 calories per 30 minutes of running at a 6 mph (9.7-km/h) pace ( 5). Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training.Jogging and running are great exercises to help you lose weight.Īlthough they seem similar, the key difference is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h). As you do it more often, time yourself and see if you can go faster. The first time you do this workout, rest one minute between each round of the circuit.
By changing up our focus on different muscle groups, you can keep moving and working hard, maximizing your cardio benefit and creating some lean mass to help promote weight loss along the way.įor a true cardio benefit, rest as little as possible between each exercise. In each round, we’ll perform seven exercises consecutively without stopping, alternating between pushing and pulling exercises or upper- and lower-body exercises. This at-home cardio workout is designed as a circuit. This high-intensity cardio workout requires only a six-by-six foot area and no equipment. Instead of doing interval sprints on the driveway (which has a place in an at-home workout program!), we’re going to take an approach that requires limited space and equipment. How It Works: The At-home Cardio Workout to Lose Weight And this is the circuit workout to do it. Therefore, if you want to burn fat at home, then you need to work on your cardio and build muscle. But you also need to increase your basal metabolism, while developing some fat-burning lean mass along the way. Yes, you need a calorie deficit to lose weight. There’s an undeniable logic to it: Burn more calories than you take in, and you’ll theoretically start to lose weight.īut the calories-in, calories-out approach is also fairly simplistic. So why are treadmills so often the first resort for weight loss? Lots of trainers encourage people to think of cardio and weight loss in terms of calories in and calories out. (That’s why stationary bikes and treadmills are so plentiful on Craigslist.) Plodding away for hours on end can feel soul-deadening. Truth is, nothing’s more frustrating than trying to drop pounds on a stationary bike or treadmill. And when they get tired of the expensive workout equipment, it ends up serving mostly as a clothing rack. When someone’s inspired to do more at-home cardio workouts, they usually buy a piece of expensive workout equipment. Often when someone is inspired to lose weight, they decide to start doing more at-home cardio workouts.
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