A healthy diet determines most of the success or failure in the weight loss.However, to increase muscle, burn fat, combine exercise with 9 simple exercises below.

4 cardiovascular exercises to help lose weight effectively

Cardiovascular exercises are exercises that increase heart rate.These are the best forms of exercise to lose weight, because the greater the heart rate, the more fat will burn.

To lose weight or maintain weight loss effect, you will need 300 minutes of moderate physical activity every week.This is equivalent to about 60 minutes a day, five days a week.

If you are busy, you can split the exercises over time, such as in the morning and evening ...

Here are good cardiovascular exercises to help you lose weight:

Practice low intensity cardio

If you are a beginner or have injuries or health problems, low -intensity cardio exercises can also help you burn calories and lose weight.

These exercises include fast walking, jogging, cycling, swimming and rhythmic exercise ...

60 minutes of low -intensity cardio practice every day, done 5 days a week.After getting used to the intensity, you can carry your hand when walking, jogging or exercising rhythm ... to make the body toned.

Rope skipping

Jumping is a form of exercise suitable for all ages.But not everyone knows that jumping rope can bring useful effects in losing weight, reducing excess fat, especially the abdomen, thighs and calves.

Perform:

- Start with 8-10 dance.

- Then jump continuously for 1 and a half minutes.

- Take 15-30 seconds and then repeat, perform 3 rounds.

To lose weight, you can increase the level to 140-160 dance spans per minute or change the way of jumping with 1 leg, 2 legs, jumping while running on the spot ...

Burpees exercises

Burpees (is a combination of soil, jumping ...) to help you burn excess fat and impact many muscle groups in the body.

- Perform 10 repeat movements for 30 seconds, then take 30 seconds off.

- Repeat for 5 minutes.

Exercise high intensity Cardio (HIIT)

Cardio high intensity intermittent are strong intensity exercises that take place in short time with many recovery breaks.

In fact, cardiovascular exercises are increasingly popular due to the ability to burn calories and reduce fat effectively.A typical hiit post will last 10-30 minutes and the amount of calories burned will be more than other cardio exercises such as jogging, aerobics ...

A study in a group of high-intensity cardio practitioners shows that they burn more than when practicing other forms of exercise (including weightlifting, cycling and jogging on the machine) to 25-30% of calories in 1 minute.

This shows that HIIT helps you burn more calories during a shorter training period.

Not only that, this subject is especially effective to reduce belly fat, limiting the risk of chronic diseases.

To apply the high-intensity cardio method to your mode, you can ride a bike or jump the rope quickly for 30 seconds, followed by the speed slow down for 1-2 minutes to resuscito.Repeat for 10-30 minutes.

5 exercises to train endurance to lose weight

Although it does not bring fast weight loss effect, endurance exercises can enhance the metabolism in the body, thereby supporting weight loss.When there is a strong muscle mass and is activated regularly in exercise, they will burn more calories, even when resting.

Exercises to train endurance to help you lose weight include:

Anti -push movements

Push against is a great exercise to increase muscle and strength for the upper body and arm.

At the beginning, keep pushing 3 rounds, each 10 beats each, interwoven with a break of 60 - 90 seconds per round.It may then be gradually increasing the number of rounds when it is adapted to that intensity.

Lunges movement

Despite the main impact on thigh and butt muscles, Lunges is still considered in the group of body exercises to lose weight effectively.The length of the footsteps will determine the most firm muscle group, the long step for the "apple" round and the short step for slender legs.You can also combine more weights to increase the difficulty of the exercise.

Perform this movement with 8 - 12 beats per leg.

Climb

Practice climbing stairs helps to enhance muscles and strength for the legs, and affect the lower back muscles.Should start with a small step with a height of about 15 - 30cm, then gradually increase the height, such as 60 - 70cm.

Perform 5 rounds, each round 5-10 times each side.

Give weightlift kettlebell

Kettlebell bell weight training can increase heart rate, along with strengthening strength, muscle development for the arms and legs.

Perform weight lift with 2 hands for 20 seconds, then take 8 seconds and repeat the movement 8 times.

Deadlifts

Bodybuilding experts have suggested deadlifts as an exercise to help build muscles in both upper and lower body, and help reduce fat effectively.Reduce weights up to 50 - 70% of the maximum and increase the number of times to do the same exercise as the cardiovascular exercise instead of weightlifting.

Perform 1 - 3 rounds with 10 - 20 beats per half.