1. How many calories does 15 minutes of cardio burn?
2. How long should you do cardio every day to lose weight quickly?
3. Which cardio exercises burn the most calories?
Cardio is known to be an effective calorie-burning exercise while also improving cardiovascular health. This is a full-body exercise, so it can help you lose weight quickly and get a slim waist. However, how many calories does 15 minutes of cardio burn? How long does it take to lose weight quickly? Let’s find the answer right now.
How many calories does 15 minutes of cardio burn?
Cardio is a full-body exercise that includes fast and strong movements, moving continuously. Therefore, the exercise will help stimulate the heart to beat faster, promote blood circulation and release energy, effectively burning excess fat. You may not know, exercises such as walking, jogging, aerobic dancing, jumping rope, cycling or swimming are all cardio exercises.
Normally, cardio exercise is performed with a combination of LISS cardio and HIIT cardio. LISS exercises help warm up the body, then increase the intensity of the exercise with HIIT, and finally perform LISS exercises to stabilize the heart rate. If you effectively combine both types of cardio, in 15 minutes of exercise, you can eliminate about 200 – 300 calories.
However, 15 minutes is not the ideal amount of time to do cardio exercises, especially for those who want to lose weight. According to the US Department of Health and Human Services, you should spend about 75 – 150 minutes/week doing high-intensity aerobic exercise to lose weight. Besides, you also need to train the strength of the main muscle groups.
If you want to lose weight quickly, how long should you do cardio each day?
To lose weight, the general principle is that you need to calculate the amount of calories, making sure that the calories consumed are less than the calories released. Therefore, to do cardio to lose weight, you also need to follow this principle. In 1 week, the amount of weight you can lose depends on the number of exercises you do. If you do not know how to calculate the calorie deficit, you can use a calorie-counting application to support you.
In short, to lose weight, burn calories effectively, and improve your health, you can refer to the following exercise methods:
• Do cardio 3-4 times/week, each session lasts from 30 – 60 minutes.
• Exercises to increase endurance for major muscle groups such as back muscles, chest muscles, and glutes should be done 2-3 days/week.
• Do stretching exercises every day.
Which cardio exercises burn the most calories?
If you want to burn the most calories, you need to do high-intensity cardio exercises, but they must be suitable for your physical condition. So, among cardio exercises, which exercise burns the most calories? How many calories does 15 minutes of cardio burn in each exercise? You can refer to the amount of calories burned in some specific exercises in 30 minutes. From there, you can know the amount of calories consumed in 15 minutes of exercise.
• Walking: 185 calories
• Jogging: 295 calories
• Dancing: 165 calories
• Swimming: 255 calories
• Cycling: 295 calories
The above numbers are only estimates; in fact, the amount of calories burned in each exercise depends on how each person performs it. In addition, how many calories 15 minutes of cardio burns in each exercise also depends on the following factors:
• Exercise intensity: Higher exercise intensity burns more calories.
• Age: The older you are, the fewer calories you burn.
• Gender: The amount of calories burned during exercise in men is often more than in women.
• Weight: The larger your body weight, the more calories you burn during exercise.
• Muscle structure: The larger your muscle mass, the more calories you burn.