Weight loss can really flip your life upside down (in a good way), and I’m not talking only about the physical appearance. Obesity can wreak havoc on your body, which is why you need to work on keeping your weight at bay and within the right healthy limits. As working out isn’t exactly everyone’s cup of tea, you can turn to weight-loss-focused exercise, also referred to as cardio training.

What Is Cardio Training?

Let me guess, you know the following about cardio training:

It’s necessary

It’s beneficial for your health

It involves a LOT (like, for real) of sweating

Beyond that, do you really know what cardio training is?

Although most people associate cardio training with steady state activities, such as jogging or cycling, it actually refers to anything that checks these boxes:

Raises your heart rate. Improves the function of your lungs and heart.

Note that not every activity that raises your heart rate is labeled as cardio training. After all, pretty much any activity you do does that. For an exercise to be considered as cardio training, it also needs to improve the function of your circulatory system, just as we mentioned above.

Why Should You Do Cardio Training?

As mentioned above, cardio challenges and strengthens your cardiovascular system. That increases its capacity to take in oxygen, pump carbon dioxide out of your body, and get your blood to the muscles that need it. That’s why cardio training should be an essential part of your daily life, just like brushing your teeth and getting enough sleep at night.

Which Cardio Exercises Should You Practice?

Cardio training involves a lot more than running, swimming, and cycling. Cardio activities also include HIIT workouts, strength training, and even dancing. As a matter of fact, even everyday home shoes can be turned into cardio activity with enough intensity and commitment. It’s all a matter of knowing what’s accessible to you, what you feel comfortable adding to your life, and what fits your personality.

That said, there are some recommended exercises that can really get your performance and weight-loss journey to the next level, which include:

Sprinting

Sprinting, whether it be outside or on a treadmill, is an excellent way to burn the most calories without having to train for long hours on end. You don’t even need any kind of equipment as you can sprint pretty much anywhere.

Swimming

Swimming is a total-body workout that involves practically every single muscle of your body. When swimming, remember that different strokes yield different results, so choose your style wisely.

Cycling

Cycling is yet another intensive calorie-burning activity that can boost your weight-loss progress. To get the most out of your cycling sessions, especially those you perform on stationary bikes, you must train on intervals. Just keep the intensity high on for a few minutes and slow down for around minute. Repeat the interval for as long as you can.

To monitor your progress, don’t forget to use a fitness tracker. That’s optional, though.

Disclaimer: I may be a good marketer, but I’m in no way a certified healthcare professional, so take my words with a grain of salt and consult your physician/trainer before doing any of the above exercises.