What are good aerobic workouts to burn more calories?

Answer 1

Aside from classes that you can take or videos to follow along with here is an aerobic workout that you can do at home.

Do each of the following moves for 1 minute. It alternates between cardio and strength. If you'd like you can eliminate the strength and focus on just the cardio moves doing one move right after the other or with a 30 second march in place between each move. Circuit can be done once or repeated 3-5 times. I suggest a longer rest period if you are going to repeat the circuit.

RUN IN PLACE - kick heels up to buttocks

SQUATS

JUMPING JACKS

BACK LEG LIFTS - keeping the hips forward lift your left leg back - it's a small movement so don't arch your back to lift very high - do one side for half the amount of time and then switch

HEEL DIGS - press heel out in front of you and hop to switch feet

SIDE LEG RAISES - standing lift your left leg out to the side and lead with the heel (don't turn your toe up) and also don't lean over sideways as you do this - half the time and then switch sides

BURPEES - standing place hands on floor and jump feet back into pushup position and then jump feet back towards hands and stand up (that completes one burpee)

PLIE SQUAT - stand with your feet wider than should length apart and your toes turned out at a 45 degree angle, squat down and using your inner thighs press yourself back up

SPEED SKATER - leap to the right bring left leg slightly behind you and you reach towards the floor and then leap to the left bringing right leg slightly behind while reach towards the floor

PUSHUPS - can do against a wall or on the floor on your toes or knees

CROSS COUNTRY SKI - stand with legs together and jump up landing with right leg in front and left leg back then jump again switching feet in the air

BICEP CURLS - curl with weights (or whatever else you can use such as soup cans, water bottles, resistance bands) be sure not to lock out the elbow and curl for the full range of motion

DOWNHILL SKI - feet together jump to right and then the left and stay low in a little bit of a squat position

TRICEP PUSHUP - lay on your left side with your left hand on your right side and place your right hand on the floor infront of you, now press yourself up with your right hand - half the time and then switch sides

HIGH KNEES - run in place brining knees into the chest as much as you can

BACK ROW - using weights hinge forward at the hips so you are slightly bent over and knees slightly bent, let the weights hang down with palms facing each other than pull the elbows up keeping them close to the body and bring the weights up as high as you can and then lower

SQUAT THRUST - kinda like a burpee but when you come up jump

SHOULDER RAISE - with weights stand with elbows out at shoulder height then press weights up over head and lower to shoulder height (don't go below shoulder height)

POWER JACKS - like a jumping jack but when your feet go wide go down into a squat and when jumping back with feet together do two hops

LOWER ABS - laying stomach place your hands infront of you forming a triangle, lift your hips up so you are on your toes and elbows (don't lift your hips too high though - you should be in a straight line and abs pulled up in towards your spine) alternate touching your knees to the floor, but don't let them rest - they should just barley touch

JUMP ROPE - real or pretend

OBLIQUES - on your back with feet on the floor and hands behind the head crunch up and twist left elbow to right knee - half the amount of time and then switch sides

SQUAT JUMPS - in a squat position jump up and land in squat position

UPPER ABS - on your back with feet planted on floor lift your hips up and have hands behind head - keeping your hips up off the floor do a crunch

QUICK FEET - standing with feet wide run in place as fast as you can (think football)

FRONT LUNGES - lunge forward with the left foot, staying in this position lower yourself and then press back up - half the amount of time and then switch sides

SQUAT W/ FRONT KICK - feet close together squat and come up and kick with the left then squat again and come up and kick the right and keep alternating

STEP TOUCH - stay low with knees bent and step to the left bringing feet together and then step to the right, while doing so have your arms extending out to the sides with each step

SHUFFLE W/ KNEE - shuffle three times to the left and on the third one lift your right knee and then shuffle three times to the right lifting your left knee on the third one

MARCH - march in place to cool down

Answer 2

Even though I am a soldier in Afghanistan, I was about 10-15 pounds overweight and I decided to really get in shape since I had the time. Anyone can do it, but you have to mentally prepare yourself. If you can find a treadmill or plan on going to the gym or using a treadmill wherever for a minimum of 1 hour. Start off the first week kind of slowly, power walk at 3.5 miles an hour till you burn around 40-50 calories. Once you hit 40-50, you heart rate is up a little and your breathing harder. Then see if you can handle 6.0 mph up until you burn 300-400 calories (TOTAL). Then go back down to 3.5 and walk off 100 more calories, then go back up to burn 200 more running again at the same speed and then power walk another 100, then 200 and you'll be there in no time. It works excellent for me and I have lost alot of weight, really toned up and feel awesome afterwards. I use to focus on running for 20-30 minutes and that drove me crazy and didnt do much but watse my time. The power-walking worked magic and helped me maintain a higher heart race and kept me in the cardio game for an hour. See if that works. Hydrate before you get on and while power walking. ( It helps to raise the elevation to about 6% if possible). You may be tired the first week or week and a half, but after that, your body gets use to it. Just make sure you stretch before after and throughout the day. You'll feel awesome, but dont starve yourself from good foods and make sure you have motivating music or tv or something. Running at 6.0 mph burns 100 calories in about 6 minutes, so your running for12 minutes and get a little break power-walking, its nice.

Answer 3

If you are trying to slim down, the treadmill is the best thing you can do. You don't have to run on it just walk at a fast pace for at least 30 minutes a day. If you like you can walk, then run for a few minutes, then back to walking. I did aerobics for years but got the best results from the treadmill and it's good for the heart and keeping your cholesterol low.

Answer 4

Cardio Kickboxing is great! You burn 500 calories per 45 minute sessions!!

Answer 5

read tips on some great workouts and more to help you on this site