Cardio Routine to Lose Weight: Complete Guide

Cardiovascular exercise is one of the most effective ways to lose weight and improve overall health. In addition to burning calories, it improves endurance, strengthens the heart and elevates the mood. In this post, I will share with you a complete cardio routine, designed to maximize fat burning and help you achieve your weight loss goals.

Benefits of Cardio for Weight Loss

1. Burning Calories

Increases energy expenditure, which helps create a caloric deficit necessary for weight loss.

2. Improves Metabolism

Speeds up metabolism, even after you have finished training.

3. Cardiovascular Health

Strengthens the heart and improves circulation, reducing the risk of cardiovascular diseases.

4. Stress Reduction

It releases endorphins that improve mood and reduce stress, a factor that can contribute to weight gain.

Cardio routine (Beginner and Intermediate Level) Warm up (5-10 minutes)

It is crucial to prepare the body before starting any intense exercise. Perform a dynamic warm-up with the following exercises:

• Light walk: 3 minutes.

• Joint movements: circles with the arms, knees and ankles.

• Jumping Jacks: 1 minute to raise heart rate.

Main Routine
(30-140 minutes)

3. Ejercicios de Bajo Impacto (Opcional)

Perfect for those looking for gentler but effective exercises.

• Swimming: 30 minutes of continuous swimming.

• Walking at a Fast Step: 45 minutes.

1. High Intensity Intervals (HIIT)

HIIT workouts combine short bursts of intense exercise with periods of rest. This not only burns a lot of calories in a short time, but also improves cardiovascular fitness.

• Sprint or Run in Place: 30 seconds of high intensity.

• Rest: 30 seconds walking or easy jogging.

• Repeat 10 times.

2. Moderate Intensity Steady Cardio

It is ideal to complement HIIT and helps maintain a constant rate of fat burning.

• Stationary Bike or Treadmill: 20 minutes at a moderate pace.

• Maintain a heart rate between 60-70% of your maximum.

Cool Down and Stretching (5-10 minutes)

It is important to reduce heart rate and prevent injuries with proper cooling:

• Gentle walk: 3 minutes.

• Static stretches: Focus on legs, back and arms. Hold each stretch for 20-30 seconds.

General Recommendations

• Frequency: Perform this routine 3 to 5 times a week.

• Hydration: Drink water before, during and after training.

• Food: Complement your routine with a balanced diet rich in nutrients. The combination of exercise and nutrition is key to losing weight.

• Rest: Don't underestimate the importance of rest. Getting good sleep is crucial for recovery and effective weight loss.