Tips and Ideas to Stay Motivated and Lose Weight

Cardio Ideas For Your Weight Loss Journey

Cardio Ideas For Your Weight Loss Journey

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First of all, most of us hate the cardio portion of our journey but it IS necessary!  So how do you know what cardio to do and how much cardio to do?

The guidelines published by the American College of Sports Medicine suggests at least 30 minutes of moderate intensity exercise 5 days a week.

However, you take it up a notch to vigorous cardio, you only have to do it for 20 minutes and only 3 days a week.

So to learn about taking a pre-workout supplements click here .

If your goal is strictly weight loss then 60-90 minutes is recommended

There’s three types of workout intensity each have their own benefits.

(MHR stands for metabolic heart rate)

Aerobic Exercise (regardless of intensity):

  • Strengthens your lungs and heart muscle
  • Reduce stress
  • Increase circulation

Low-to-moderate Intensity (50-75 MHR)

  • Less impact on joints
  • Ideal for obese people
  • Burns fat directly (instead of calories) and can be done for longer periods

Higher Intensity (70-85 MHR)

  • Burns both calories and fat
  • Offers fitness benefits such as improved endurance, strength, and athletic performance


There’s a very long list of benefits to doing any cardio but just to name a few:

  • weight loss
  • stronger heart & lungs
  • increase bone density
  • reduce stress
  • reduced risks of heart disease and some types of cancer
  • Temporary relief from depression and anxiety
  • More confidence about how you feel and how you look
  • Better sleep
  • More Energy

I’ll give you an idea of how many calories you can burn with different types of cardio, because there’s several which burn a few hundred calories an hour.  However, HIIT cardio isn’t on the list but it does offer a higher level of calories burned during and it continues to burn calories for several hours after.

Your standard cardio routines burn as follows:

Walking 300-400 calories per hour

Running 600 calories per hour

Cycling 600 calories per hour

Rowing 840 calories per hour

Swimming 600 calories per hour

Jumping Rope 1,000 calories per hour

Also, you can find cardio activities ANYWHERE and it doesn’t have to be at the gym or on a treadmill.  So as long as you’re up and moving you’re doing good so just constantly think about sitting LESS!

So the worst thing you can do is be sedentary.  Here’s a final list of different ideas for cardio either at the gym or out.


  • elliptical trainer
  • stair stepper
  • bike
  • rowing machine
  • circuit training
  • treadmill
  • kettlebells
  • interval training
  • box jumps
  • step ups
  • plyometrics


  • vacuuming
  • scrubbing floors
  • washing windows
  • painting
  • heavy renovations
  • raking
  • washing the car
  • mowing the yard


  • hiking
  • skiing
  • rock climbing
  • rollerblading
  • swimming
  • running
  • walking
  • ice skating


  • tennis
  • driving range
  • basketball
  • boxing
  • martial arts
  • kickboxing
  • kickball

Group classes:

  • spinning
  • aerobics
  • zumba
  • jazzercise
  • bootcamp
  • yoga
  • pilates
  • crossfit
  • dancing

Popular Workout Videos

  • P90X
  • Insanity
  • Hip Hop Abs
  • Jillian Michael’s (anything!)
  • Turbo Jam / Turbo Fire
  • 21 Day Fix

So when is the best time of day to do cardio?  Seems like that answer is still up for debate.  Since everyone’s schedule for work or kids play a huge roll in when you can get it done, you just have to find the time that’s best for you.  So I say as long as you’re getting it done then it’s better than not!

If you are lifting weights than it’s best to do cardio after.  Since weight training will deplete your body of glycogen, once depleted, your body can burn fat efficiently.

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In conclusion, everyone struggles to incorporate cardio into their routine in the beginning.  It’s something we all have to fight through but the benefits are well worth it.

So comment below on what type of cardio you love and how long did it take you to actually enjoy doing cardio!

Check out my Pinterest page for more workout ideas and join my Facebook Group to keep each other motivated!

PLUS, Don’t forget to join the family and receive your FREE Full Body Workout Checklist!


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