“Lose fat and stay fit” is probably the most clichéd phrase in the field of health and fitness. Almost everyone would have heard about the efficacy of cardio exercises. However, there is always a debate on the effectiveness of high intensity workouts in fat loss.

Cardio exercises are almost synonymous with aerobic exercises. This basically means that you are combining high energy workouts with increased uptake of oxygen. Performing any type of cardio exercise will automatically increase your heart rate, making your heart pump more amount of blood than it normally would. This in turn increases the efficiency and functioning of the heart muscles, making them strong and healthy. High intensity cardio exercises also improve your respiratory system increasing the strength of your lung muscles.

Now you may wonder how this is related to fat loss. Running on a treadmill or sprinting outdoors first thing in the morning will not only activate your entire body and improve your blood circulation; it will also burn out extra calories helping you lose weight. This automatically means you are losing extra fat that had built up over time. It is however advisable to perform high intensity cardio exercises for a short duration instead of doing low intensity cardio exercises for long periods of time. The reason is very simple. High intensity exercises will make your internal organs work faster and will increase your metabolism many fold. Increased metabolism will in turn burn extra fat in your body.

A combination of high intensity cardio workouts with low intensity ones will give best results. This is popularly called “Interval Training”, where you alternate between easy and tough workouts. Low intensity workouts will not yield good results while high intensity exercises turn out to be vey stressful and tiring.

Listed below is a list of high intensity cardio workouts which can be performed:

1. Step Aerobics: This is very popular among women who want to lose fat. This exercise works up the glute and thigh muscles. You can lose 400 calories in 30 minutes.

2. Bicycling: Riding a stationary bicycle or riding outdoors in an elevated area (uphill) will help you burn 250 to 500 calories in 30 minutes.

3. Jumping rope: This is probably one of the most fun filled activities you would have indulged in at least once in your lifetime. Jumping rope interestingly is categorized as a high-intensity cardio workout. Skipping for 15 to 20 minutes will greatly enhance hand-eye coordination, improve speed, agility and vigor of the entire body.

4. Sprinting: This high intensity workout will burn a lot of calories, helping you lose weight more quickly than any other type of exercise.

5. Swimming: If you perform the breast stroke for 30 minutes, you can easily burn 400 calories in a single day.

All you have to do is perform any of the aforementioned exercises for 20 to 30 minutes every morning. A little bit of hard work and dedication are all that is required to lose fat.

Exercise is the most effective way to lose fat. Keep doing exercise regularly