- Jogging or running is easy and doesn't require special equipment besides comfortable clothing and a good pair of running shoes. Although you can run on flat terrain, you can boost your calorie-burning potential by running uphill or on sand at the beach. The average 155-lb. person burns nearly 500 calories in 1 hour of jogging.
- If you belong to a gym, you may enjoy taking classes with other members. This can be a fun atmosphere that allows you to enjoy a sense of camaraderie. Common gym cardio routines that you can take part in alone or with a group include spinning, using the elliptical, walking or running on a treadmill, an aerobics class, the stair climbing machine, the rowing machine or a boot camp class.
- For those who don't mind working out at home, there are several options. There are a ton of exercise videos and DVDs on the market. They cover cardio routines such as kickboxing, dance and step aerobics. (See Resources below.) You can also walk around your neighborhood for exercise. Just make sure you keep up a brisk pace (at least 3 miles per hour) or incorporate hills into your routine for a real fat-burning workout.
- If you want your workouts to not feel like workouts, take part in some type of high-energy sports. You can burn fat and have a great time. Sports that give you a good cardio workout include jai alai, basketball, tennis, badminton, handball, squash, soccer, football and lacrosse.
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You can look at burning fat as burning calories. Knowing how many calories you're burning when you exercise helps you plan a healthy eating plan as well (you should take in fewer calories than you expend if you want to lose weight). For instance, a 130-lb. woman burns approximately 413 calories in 1 hour of high-intensity aerobics. During that same time for the same activity, a 190-lb. woman burns 604 calories. The more you weigh, the more calories you burn during various activities.
High-calorie-burning cardio exercises include high-intensity aerobics, high-speed biking, vigorous rowing, boxing, jumping rope, running, cross country skiing and swimming laps.
