If you’re looking for a quick and effective way to get in shape, look no further than aerobics. Aerobics is a great way to burn calories and lose weight, but it can also help improve your health in other ways.

Aerobics is a type of exercise that involves moving large muscle groups in a rhythmic manner. It’s usually done at moderate intensity for an extended period of time. The goal is to improve cardiovascular fitness, which means better overall health and fewer risks for diseases like heart disease, diabetes and stroke. This type of exercise also helps you lose weight by burning more calories than you’d burn during a typical day of sitting around the house or office desk job.

There are many different types of aerobic exercises: running, swimming laps in the pool or lake, biking on a stationary bike or outdoors on trails or roadsides… all these activities will help you burn calories faster than usual so that you can see results faster.

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1 Hour Aerobics Workout For Weight Loss

Aerobic exercise provides cardiovascular conditioning. The term aerobic actually means “with oxygen,” which means that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move.

Benefits of aerobic exercise

  • Improves cardiovascular conditioning.
  • Decreases risk of heart disease.
  • Lowers blood pressure.
  • Increases HDL or “good” cholesterol.
  • Helps to better control blood sugar.
  • Assists in weight management and/or weight loss.
  • Improves lung function.
  • Decreases resting heart rate.

Exercise safety

It is recommended that you talk with your physician before you start an exercise program. Ask what, if any, limitations you may have. People who suffer from diabetes, hypertension, heart disease, arthritis, pulmonary conditions, or other health conditions may need additional safety guidelines for exercise.

Note: If you develop symptoms during exercise including, but not limited to, unusual shortness of breath; tightness in the chest; chest, shoulder, or jaw pain; lightheadedness; dizziness; confusion; or joint pain, you should stop exercising immediately and contact your physician.

What are some examples of aerobic exercise?

Lower impact aerobic exercise includes:

  • Swimming.
  • Cycling.
  • Using an elliptical trainer.
  • Walking.
  • Rowing.
  • Using an upper body ergometer (a piece of equipment that provides a cardiovascular workout that targets the upper body only).

Higher impact aerobic exercise includes:

  • Running.
  • Jumping rope.
  • Performing high impact routines or step aerobics.

How often and for how long should I do these exercises?

The American Heart Association recommends that everyone reach a minimum of 30 minutes of some form of cardiovascular exercise 5 to 7 days per week. This can be broken up into 10-minute time periods. This means that taking 3 walks of 10 minutes each would let you reach the recommended minimum guideline for reducing the risk of heart disease, diabetes, hypertension, and high cholesterol. You would also burn the same number of calories as you would if you walked for the full 30 minutes at 1 time.

The American College of Sports Medicine recommends a minimum of 3 sessions of 30 minutes of the total should be made up of moderate to vigorous exercise to improve cardio-respiratory fitness and help manage weight.

It is appropriate to do aerobic exercise every day. There is no need to rest in between sessions unless you are at an extreme level of training, such as preparing for a marathon, or if you experience reoccurring joint pain. If joint pain is a limiting factor, it would be appropriate to alternate less painful exercises with those that may cause joint pain or discontinue the painful exercise altogether.

Explanation of intensity

The intensity is determined by how hard you are working. The intensity of the exercise is determined by what your goals are, what limitations you have, and your current fitness level.

Heart rate and exercise

Your heart rate increases in direct correlation with the intensity of the exercise. Heart rate levels can vary significantly from one person to another based on fitness level, genetics, environment, and exercise tolerance. If you wish to train based on heart rate, contact your health care provider to determine what the appropriate range is for you. Some medications, most often blood pressure drugs, control heart rate, making it impossible to determine exercise intensity in this way. Ask your physician to determine if you are on any of these medications.

Monitoring intensity in other ways

How can you know if you are working at the right intensity? Using an RPE (Rate of Perceived Exertion) chart can help you to determine the appropriate intensity. The scale uses a 1 to 10 rating system. One is very light, such as walking to the refrigerator for a glass of milk. Ten would be a very significant level, representing maximal exercise. Ten would be indicative of not being able to take another step without fear of collapse. It is not recommended for anyone to work at a rate of 10 without strict supervision by a healthcare provider. Moderate intensity is the level of exercise that is most recommended, and can be determined by a rating between a 3 and a 5.

Warming up and cooling down

Every session of aerobic exercise should include a warm-up and cool-down. The warm-up period should not include static stretching, but should instead be a gradual increase in pace and intensity of the exercise. This allows the body to increase blood flow to the muscles and decreases the likelihood of a muscle or joint injury. The warm-up should last between 5 and 10 minutes. The cool-down session should last a similar amount of time as the warm-up, with the pace gradually decreasing. Stretching exercises would be appropriate after aerobic exercise.

Progression of aerobic exercise

Progression to higher intensities of exercise should be based on individual exercise tolerance. There are 3 methods for challenging aerobic fitness:

  • Increase speed.
  • Increase the resistance.
  • Increase the duration.

Any of these methods, or a combination of these methods, will improve aerobic fitness. Increasing intensity should be done very gradually. You should challenge yourself for only a few minutes at a time.

10 Best Cardio Exercises for Weight Loss

Here’s something we can all agree on: Intensity is paramount. As the intensity rises, more calories get burned. That’s why high-intensity interval workouts are a great choice for getting shredded while maintaining (or even gaining) muscle.

Here are the best types of cardio to help you lose weight faster and get results sooner. Don’t worry if you’re not a runner. High intensity cardio comes in all different forms (think mountain climbers, squat jump, and jumping jacks), and each is guaranteed to get your heart pumping.

1. Sprinting

Sprints outside, on a treadmill, or even up stairs or bleachers are great to burn the most calories in the least amount of time. No equipment is really necessary and you can do these workouts just about anywhere.

“Sprinting is simple, and it burns huge amounts of calories—when looking to shed weight, it tops the list. While steady-state running or jogging burns plenty of calories, increasing your speed and intensity will really pay off,” says Adams.”

The best part? Sprinting leaves no muscle unscathed. “If your destination is Six Pack City, then go full-steam ahead with your sprints,” Ryan says.

The best way to do it:

  1. If you’re outside on a track, try sprinting a lap and then jog a lap.
  2. Keep repeating this for as long as you can.
  3. If you’re on a treadmill, do an all-out sprint for 20-30 seconds, then slow the belt down and jog for a minute or so before repeating.
  4. At a stadium or flights of stairs? Run up to the top as fast as you can, then jog or walk down.
  5. It’s never a good idea to run down stairs or bleachers, so use the downward portion for your active rest periods. Really lift those knees high to get your glutes some great action and build sprinter power in no time.

2. High-intensity Interval Training

HIIT gives you a well-rounded workout while burning a ton of fat and calories.

“HIIT workouts can vary greatly, from 500 calories per hour to 1500-plus calories per hour for an 180-lb man. HIIT workouts are great because of the intensity of each exercise as well as the variation of exercises and reps,” says Ryan.

Pairing any body-weight movement with a weighted movement and a traditional cardio element and you have the perfect recipe for an amazing fat-burner.

The best way to do it:

  1. Look for Tabata, HIIT, high-impact aerobic, and vigorous interval classes using weights at your local gym.
  2. No gym or class?
  3. Be sure to keep rest periods to a minimum to really maximize your efforts.

3. Rowing

Take a look at any collegiate rower’s body and you’ll surely be envious of their athletic, v-cut frame.

“Rowing makes the list because it is a great way to incorporate the upper and lower body in a relatively low-stress manner on your joints and ligaments. It’s also a great way to work the posterior chain,” explains Ryan.

Following a moderate pace on the rowing machine can burn upwards of 800 calories per hour for an 180-lb guy, but increasing the intensity with short sprints will get that number well over 1,000 calories per hour very quickly.

The best way to do it:

  1. Keep your chest up and use your entire body when rowing.
  2. But don’t let your arms do all the work—try using your legs to get the motion going.
  3. Set a clock for 20 minutes, row 250 meters as fast as possible, rest for one minute and then repeat for the entire 20 minutes.

4. Swimming

Swimming is a total-body workout that starts the second you begin treading water.

“You’re essentially fighting gravity, so your muscles are working extra hard to keep you afloat without getting a break until you’re out of the water. In fact, with just one minute of fast swimming, you’ll burn 14 calories.” says Boudro.

“Remember that the type of stroke makes a difference. A breast stroke burns fewer calories than the butterfly, so be sure to incorporate different strokes in your training,”  Adams says.

The best way to do it:

  1. An easy way to burn calories in the water is to simply tread water.
  2. You can do a few laps, then have a water-treading interval, then repeat.
  3. If you’re able to swim at a high level, then swim as fast as you can for as long as possible.
  4. If you aren’t such a strong swimmer, then do swimming intervals: Swim as fast as you can down the length of the pool and back, then swim slower for the same distance.
  5. Alternate these intervals for the duration of your workout.

5. Cycling

Stationary bikes are a mainstay at most gyms, but there’s a reason most people aren’t waiting in line to use them.

“You must be willing to go at an intense rate. So no pedaling while scrolling through your smartphone. During a vigorous indoor cycling or spin class, the average 180-lb. man may burn close to 1,150 calories per hour, while a more moderate ride will only burn half that amount at about 675 calories per hour,” says Adams.

The best way to do it:

  1. Doing intervals on a stationary bike is a great way to maximize your calorie burn in minimum time.
  2. Keep the intensity really high on the intervals for a couple of minutes, then slow down for a minute or so, continually repeating these intervals for as long as you can.

6. Kettlebells

While a kettlebell workout isn’t technically a cardio-only exercise, its calorie-burning effects are too high to keep off this list.

“Kettlebell workouts combine the best of both worlds: strength training and cardio,” says Adams. “In addition, a recent study on the calorie-burning effects of this type of workout puts it at around 20 calories per minute. This total takes into account not only the aerobic calorie expenditure, but also the anaerobic calories burned. Very few cardio exercises build muscle—this is one of the exceptions. You can expect to burn around 400-600 calories in just 30 minutes,” says Adams.

The best way to do it:

  1. If you can do a particular movement for 40-50 reps, chances are your kettlebell isn’t heavy enough. Don’t go too light, and don’t go too heavy either.
  2. Some of the best ways to do a kettlebell workout to maximize calorie burning is to do a movement for 30-40 seconds, rest for 20-30 seconds, then repeat the movement or cycle through several movements.
  3. Set your timer for 30 minutes and see how many rounds you can get.

7. Jumping Rope

There’s a reason the jump rope is a mainstay in a boxer’s training regimen: it’s cheap, easy to do, increases foot speed, and burns a ton of calories. Think of your favorite boxers, wrestlers, and fighters—they all jump rope.

“Jumping rope not only enhances your footwork, shoulder strength, and coordination, but also simulates sprinting, allowing you to burn as much as 500 calories in just 30 minutes,” says Ben Boudro, C.S.C.S., owner of Xceleration Fitness in Auburn Hills, MI..

The best way to do it:

  1. While very few people can jump rope for 30 minutes straight, it’s best to do intervals of fast and slow jumps to keep you going.
  2. Can’t do that very well? Jump as fast as you can for one minute, then rest for 20-30 seconds. Repeat until you’re done.
  3. If you’re a frequent traveler, throw a jump rope in your suitcase for a great workout without ever having to leave the hotel room.

8. Stair Climber

A stair climber offers another popular way to burn fat and calories, but only about 500-600 calories for an 180-lb. man at a moderate pace.

“Because of the higher leg lift involved, climbing stairs uses significantly more muscles than just walking—strengthening your legs in a functional way,” says Adams.

Stair climbers can put a lot of weight and pressure on your joints, so it can be difficult for people with bad knees.

The best way to do it:

  1. “Try incorporating 90% or more effort on the stair climber for 30 seconds with a one- to two-minute ‘active recovery,’ like a farmer carrying medium-weight kettlebells or dumbbells to incorporate upper body and core strength,” says Ryan.
  2. Doing 10-15 rounds of this workout will spice up your workout way above the normal range of calories burned.

9. Running (Moderate Pace)

Running at a steady, moderate pace is a sure way to burn fat and calories, but it’s not the most economical way to build or even maintain muscle.

“By the numbers, a 180-lb. man can burn about 940 calories in an hour while running an 8.5-minute-per-mile pace—or 7 mph on the treadmill for an hour. This would be a nice, long run to do every couple of weeks to keep up your aerobic capacity, but it involves a lot of mileage for the time and effort put in.” says Ryan.

The cons:

Running at this pace can also break down muscle and subject your body to lots of pounding.

“If you’re looking to add in a long run every once in a while, by all means do so, just opt for trails or softer surfaces than cement and blacktop,” he says.

The best way to do it:

  1. If you’re running on a treadmill, set the incline to 2-3% to simulate running outside. “This burns more calories and may actually be easier on the knees.” suggests Adams.
  2. If running feels boring for you, try different routes in your neighborhood or join a local running club. Running with a partner or group can make the miles go by much easier.

10. Elliptical Machines

These machines were originally designed to minimize impact on the knees and hips, but still allow a great workout.

“Because the impact is quite low, the calorie-burning effect isn’t as great as other cardio machines, like treadmills and stairmasters. However, the elliptical machine can be an excellent way to burn calories without wearing out your joints.” Explains Roger Adams, Ph.D., an expert in nutrition and weight loss.

While the average weight is 180 pounds, a man may only burn close to 500-600 calories per hour if he’s going at an above moderate pace, you can get even more out of it by switching up the intensity, speed, and resistance.

The best way to do it:

  1. Add a high incline to really activate more leg muscles, especially your glutes. “This movement can simulate stair-climbing without the impact. Lower the incline and increase the resistance and you have a cross-country skiing feel to your workout that really works your quads.” says Adams.
  2. As with the stepmill, don’t hold on to the handles or rails too tightly as this can reduce your efforts and lead to shoulder or wrist pain.

1 Hour Full Body Workout At Home

When you’re looking for a full-body workout you can do fast—yep, that means without packing a bag and traipsing to the gym—there are a few things you should look for in order to make sure you’re spending your time as effectively as possible.

“I’d be looking for a routine that includes a component of mobility to get yourself into good ranges of motion, a component of strength and power, and an endurance aspect for heart health,” Noam Tamir, CSCS, founder and CEO of TS Fitness in NYC, tells SELF. Stability work, made up of unilateral moves—exercises that include single-arm or single-leg work—is also important for correcting any strength imbalances, when one side is stronger than the other, he says.

With those principles in mind, Tamir created the following full-body workout that you can do at home—all you need is some floor space and some dumbbells. The best part? You’ll be done in less than 20 minutes (including your warm-up!)

You’ll get started with a mobility circuit, which will warm up your hips, glutes, shoulders, ankles, quads, and core, and prepare those muscles for the harder moves that come next. Then you’ll get into the strength circuit—which, thanks to the squat to overhead press and the wood chop, contains a power aspect—while your muscles are primed and ready to move but before they get tired out. You’ll finish with a bodyweight, core-dominant cardio circuit, which will get your heart rate up as you finish your workout strong.

Cross-body work is huge in every part of the workout, something that Tamir says is important for training your body how to move functionally—you know, in movement patterns that you’ll do in everyday life, not just at the gym.

Want to give this full-body at-home workout a try? Here’s what you need to do.

The Workout

What you’ll need: A pair of moderate-weight dumbbells, like these ($44 per pair, amazon.com). You may want to bring a lighter-weight dumbbell, like these, ($25 per pair, amazon.com) if you feel you need to go lighter with the wood chop. You may also want an exercise mat ($17, amazon.com) for comfort.

Exercises

Mobility Warm-Up

  • Glute bridge
  • Deadbug
  • Bird dog
  • Bodyweight squat

Dumbbell Circuit

  • Squat to overhead press
  • Bent-over dumbbell row
  • Wood chop

Bodyweight Circuit

  • Skater hop
  • Plank up-down
  • V-up

Directions

  • Perform each move in the mobility warm-up for 30 seconds, resting for five seconds between each move. Do two rounds. Rest for one minute after you’ve completed both.
  • Perform each move in the dumbbell circuit for 30 seconds, resting for 15 seconds between each move. Do three rounds. Rest for one minute after you’ve completed all three.
  • Perform each move in the bodyweight circuit for 30 seconds. Rest for 15 seconds between exercises. Do three rounds.

Demoing the moves below are Nikki Pebbles, a New York City–based fitness instructor for over nine years and an AFAA- and NCCPT-certified personal trainer and group fitness trainer who regularly teaches cycling and dance cardio; Rachel Denis, a powerlifter who competes with USA Powerlifting and holds multiple New York State powerlifting records; Amanda Wheeler, a certified strength and conditioning specialist and cofounder of Formation Strength, an online women’s training group that serves the LGBTQ community and its allies; and Crystal Williams, a group fitness instructor and trainer who teaches at residential and commercial gyms across New York City.

  • glute bridge
    • Katie Thompson1Glute Bridge
    • Lie on your back with your hands at your sides, knees bent, and feet flat on the floor hip-width apart.
    • Squeeze your glutes and abs, and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees.
    • Pause and squeeze your glutes at the top, then slowly lower your hips to return to the starting position. This is one rep.
    • Continue for 30 seconds.
  • Image may contain Clothing Apparel Human Person Pants Shoe and Footwear
    • Katie Thompson2Dead Bug
    • Lie faceup with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). This is the starting position.
    • Slowly extend your right leg out straight, while simultaneously dropping your left arm overhead. Keep both a few inches from the ground. Squeeze your butt and keep your core engaged the entire time, lower back pressed into the floor.
    • Bring your arm and leg back to the starting position.
    • Repeat on the other side, extending your left leg and your right arm.
    • Continue for 30 seconds.
  • Image may contain Human Person Stretch Kneeling Footwear Shoe Clothing and Apparel
    • Katie Thompson3Bird Dog
    • Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips. This is the starting position.
    • Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you.
    • Squeeze your abs and return your arm and leg to the starting position. This is one rep.
    • Alternate sides, and continue for 30 seconds.
  • bodyweight squat
    • Katie Thompson4Bodyweight Squat
    • Stand tall with your feet hip-width apart and core engaged.
    • Bend your knees and send your hips back so your thighs are parallel to the floor. Keep your core engaged so your back stays straight.
    • Stand by squeezing your glutes and return to your starting position. This is one rep.
    • Continue for 30 seconds.
  • Image may contain Human Person Fitness Exercise Sport Sports Working Out Squat Gym Footwear Clothing and Apparel
    • Katie Thompson5Squat to Overhead Press
    • Stand with your feet slightly wider than hip-width apart, toes slightly turned out, a weight in each hand on the tops of your shoulders, and your palms facing in.
    • Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat.
    • Drive through your heels to stand and squeeze your glutes at the top. As you stand, press the dumbbells overhead, straightening your elbows completely. Keep your core engaged and hips tucked under to avoid arching your lower back.
    • Slowly lower the weights back to your shoulders for one rep.
    • Continue for 30 seconds.
  • bent over row
    • Katie Thompson6Bent-Over Row
    • Stand with your feet hip-width apart, holding a weight in each hand with your arms at your sides.
    • With your core engaged, hinge forward at the hips, push your butt back, and bend your knees slightly so that your back is no lower than parallel to the floor. (Depending on your hip mobility and hamstring flexibility, you may not be able to bend over that low.) Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.
    • Do a row by pulling the weights up toward your chest, keeping your elbows hugged close to your body, and squeezing your shoulder blades for two seconds at the top of the movement. Your elbows should go past your back as you bring the weight toward your chest.
    • Slowly lower the weights by extending your arms toward the floor. This is one rep.
    • Continue for 30 seconds.
  • wood chop
    • Katie Thompson7Wood Chop
    • Stand with your feet wider than hip-width apart, core engaged, holding a dumbbell with both hands by your left leg.
    • Raise your arms diagonally in front of your body to the upper right of your reach, allowing your torso and toes to naturally rotate to the right as you twist.
    • Now “chop” the weight down to the left, bringing it across the front of your body and aiming for your left ankle, allowing your torso and toes to naturally rotate in that direction. Focus on keeping your lower body stable and rotating from your core. This is one rep.
    • Continue for 15 seconds, then switch sides for the remaining 15 seconds.
  • Skater exercise move
    • Katie Thompson8Skater Hop
    • Stand with your feet shoulder-width apart.
    • Bend your knees slightly, then jump to the right as far as you can, leading with your right foot and swinging your left leg just behind your right. Swing your arms across your body to help you jump farther.
    • Land on your right foot and bend your knee slightly, balancing on that foot for a second.
    • Jump back to the left, landing on your left foot. Try to jump as far and as fast as you can while staying balanced.
    • Continue for 30 seconds.If you need a low-impact modification, you can do single-leg deadlifts instead, says Tamir.
  • Plank UpDown
    • Katie Thompson9Plank Up-Down
    • Start in high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Place your feet hip-width apart.
    • Lower your left arm down so that your forearm is on the floor. Then do the same with your right. You should now be in forearm plank position.
    • Place your left hand back on the floor to extend your arm, and follow with your right arm, so that you end back in high plank. Keep your hips as still as possible so they are not swaying (you may need to widen your legs more). This is one rep.
    • Continue for 30 seconds.If the up-down motion of the exercise bothers your wrists, you can hold a forearm plank instead, says Tamir.
  • Image may contain Human Person Sport Fitness Sports Exercise Working Out Stretch and Yoga
    • Katie Thompson10V-Ups
    • Lie faceup with your legs extended and arms extended overhead on the floor, keeping them close to your ears. Contract your abs to press your low back into ground. This is the starting position.
    • Point your toes, squeeze your thighs together, squeeze your glutes, and simultaneously lift your legs and upper back off the ground, reaching your hands forward to meet your feet so that your body forms a V.
    • Keep your core engaged as you slowly lower to return to starting position.
    • Continue for 30 seconds.

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