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Combining fat burning and strength training simultaneously is essential. Achieve this goal with a 1-hour cardio workout.
In a hectic life, finding time for exercise isn't always easy. Cardio workouts are a perfect solution for burning excess fat and building strength. In just 1 hour of training, you'll quickly feel the improvement in yourself.
30-Minute Cardio Interval Workout: Sprints and Hills
High-Intensity Cardio Workout on Treadmill
If opting for treadmill exercises, choose high-intensity interval workouts. This cardio session can involve treadmill running, cycling, or rowing. With this training, you'll burn more calories and enhance endurance effectively. It also contributes to body shaping by efficiently targeting excess fat.
Strength Circuit: Squat With Overhead Press
For the next cardio exercise, start with a squat position holding weights on your shoulders. Then, exert force through your heels, stand up, and simultaneously lift the weights overhead. Maintain a straight back throughout the movement. Repeat continuously for 60 seconds.
Push-Up Plank and Row
Effective Cardio Exercises for Upper Body Fat Burning
Start the exercise in a push-up position on the floor or an elevated surface. Hold two dumbbells with hands shoulder-width apart. Lower your body in a push-up position, keeping your back flat and core tight. Push your upper body up while simultaneously pulling one dumbbell up. Lower and repeat on the other side, alternating 30 reps per side.
Squat Curl Press
Start this cardio exercise with feet shoulder-width apart and hold dumbbells on your shoulders. Use hand weights for this workout. Slowly lower into a squat position, arms lowering as well. Then, push through the heels, transitioning into a standing position, and lift the weights overhead. Lower the weights and repeat the movement for 60 seconds.
Lunge With Double Arm Row
Stand tall, feet wide as shoulders and hold weights in front of thighs. Step back into a lunge position, bending forward and pulling the weights up. Keep your elbows at the same height as your shoulders. Push through the front foot to stand up, then bring the back foot to the starting position. Alternate legs continuously and perform for 60 seconds.
Core Kickback
Commence in a plank position with one hand on the floor and the other gripping a dumbbell. Pull the dumbbell horizontally to chest level. Then, engage the triceps to extend the arm straight, and continue by pulling the weight back to the starting position. Perform this cardio exercise for 30 reps on each side.
Plank
This is a popular cardio exercise to enhance endurance. Lie in a forearm plank position on the floor or a mat, forming a right angle. Use your toes to lift, ensuring a straight body. Tighten the core to keep the back, hips, and head aligned. Hold this position for 30 seconds, take a short break, and repeat. Plank engages nearly all major muscle groups, so complement it with strength training exercises for an extended plank duration.
Side Lunge Row
Stand tall, feet hip-width apart, and hold weights in front of your thighs. Step the left foot to the left while simultaneously lifting the weight. Shift the weight to the left foot, keeping the back straight. Push back to a standing position and lower the weight. Repeat for 30 seconds on each side.
Dips With Leg Extension
Initiate the leg extension exercise by sitting on the floor with knees bent and hands placed beside hips. Lift your hips and straighten one leg. Bend your elbows and lower the body, then push up and repeat with the other leg. Alternate legs and perform the movement for 60 seconds.
Hammer Curls With Power Squat
Stand tall, feet hip-width apart, engage your core, and hold weights in front of thighs with palms facing inward. Slowly lower the upper body, keeping thighs parallel to the floor. Simultaneously rotate the arms, placing the weights on the shoulders, and maintain the position for about 4 seconds. Push through the heels to lift the body back to the starting position, repeating for 60 seconds.
Bridge With Leg Drop
The advanced bridge exercise targets the lower body muscles
Lie on your back with both knees bent, lift the hips into a bridge position. Squeeze the glutes and extend one leg. Slowly drop the right leg to one side and lower it down. Bring the leg back to the center and repeat. Perform the movement for 30 seconds, then switch sides.
Dynamic Twist Crunch
Perform this cardio exercise with an upright stance, legs shoulder-width apart, and hands behind your head. Then, bring your right knee up towards your chest while simultaneously rotating the opposite elbow towards the knee. Repeat the same on the other side for 30 seconds each. For an extra focus on the abdominal area, incorporating fundamental ab exercises will effectively and swiftly melt away excess belly fat.
Posted by: Dynamic Nguyen Minh
Keywords: Fat-burning cardio workout and strength training in 1 hour
