weight loss

Here’s How It Helps- HealthifyMe

Written by hana

The effectiveness of exercises to keep you fit and maintain your weight draws attention to it. But, let’s say you put on a few extra pounds and can’t fit in that amazing dream dress or the jeans you’ve always wanted. After that, you can count on HealthifyMe. With the help of this article, you can effectively lose weight without worrying about getting it back. Cardio is intended for the heart muscle and blood vessels, that is, the muscles of the heart. Moreover, it benefits many other body systems, including the muscular system and the respiratory system. Cardiovascular exercise is the most common form of weight loss exercise. It speeds up the heartbeat and metabolism, which are critical factors in weight loss. However, focusing solely on cardio may not be enough to get the desired results from weight loss.

Some are big fans of cardio for weight loss. The results are very positive. However, limiting aerobic exercise may not be the best option for older adults who want to lose weight. Strength training is essential. Additionally, it’s helpful to incorporate mindful eating into your weight loss diet plan so your cardio is working at its peak. However, you may not be wise if you think that exercising more after eating junk food will not get you off the weight loss path.

To lose weight and keep it off after losing those extra kilos, you need to be mindful of what you’re eating on your plate. Food intake and healthy food alternatives combined with exercise are the keys to losing weight. Cardio exercises burn a large number of calories. Still, you need to combine the two learnings. First, stick to regular exercise and create a calorie deficit. Understand the principles of proper eating.

heart and weight loss

Cardio exercises improve endurance and reduce the risk of cardiovascular disease. Again, because a lot of oxygen is pumped out and circulated throughout the body during exercise.

Cardio and strength exercises help burn calories. It happens when you give your body the required regular exercise. According to studies, it also helps the body to increase the metabolic rate. Which helps you burn more calories and fat efficiently throughout the day.

Aging makes our bodies weak. As you age, the condition of your body results from how you treat it at a young age. You should exercise every day and live a healthy life so that the body becomes strong. The stronger you make your body, the better it will remain as you age. It will help you maintain a good posture and give you the strength to be active.

HealthifyMe Note

Cardio exercises are not only beneficial for weight loss, but they also have other health benefits. Some of the health benefits include improving mood, building muscle and strength, improving stamina and endurance, and maintaining a healthy and fit body in later stages.

Effective cardio exercises to lose weight

Knowing what exercises you can do daily to sustain your weight loss journey is vital. It is important to understand that exercises such as running, jumping rope, brisk walking, structured sports, and dancing are subject to heart disease. However, brisk walking or jogging will not help with weight loss.

Here we show some cardio exercises that you can include in your weight loss training routine.

mountain climbers

If you are an active person, you may already be familiar with this exercise. It is widely practiced in gyms and is a useful exercise. Also, it not only improves the hip muscles, but also helps in improving the core muscles. It’s usually part of your daily cardio workout. The instructions that you must follow for the exercise are as follows.

  • Lie on your stomach on the floor.
  • Place your palms parallel to your shoulders on the floor.
  • Lift your body parallel to the floor.
  • And come on to your toes.
  • It will be helpful to make sure that your knees and elbows are straight.
  • Now put your right knee toward your right elbow.
  • Try to bring your leg as close as possible, keeping your feet in the air.
  • Return your right leg and toes to the floor.
  • Do this for the left side as well.
  • Repeat this for 15 times.

lunge jumping exercise

One can perform lunges in a standing position. We take our legs forward, bend over and back again in a slight lunge. We continue this for both sides. Moreover, we should jump whenever we go back to the jump and lunge exercise. Follow the steps below to perform this exercise correctly.

  • Keep your palms on your waist. It helps you maintain balance.
  • Take your right leg forward.
  • Bend to form 90 degrees on the right knee, keeping the left leg straight.
  • After bending, you need to push your body up while standing up again.
  • Jump and switch legs while you’re in the air.
  • Now repeat the same thing on the left side.
  • Repeat this exercise for 10 repetitions on each side of the leg.

squat jump

Just as we do squats, the squat jump is a more advanced version of the exercise. Follow the steps outlined for this exercise.

  • Stand straight, keeping your feet shoulder-width apart.
  • Join your palm in front of you. It helps you maintain balance.
  • Bend your knees while keeping your upper body straight.
  • Move into a position where your knees are 90 degrees.
  • Push your feet down and jump on your feet.
  • Immediately after the jump, bend your knees for the next squat.
  • Keep your upper body straight for the whole exercise.
  • Repeat this for 15 times.


This activity helps you improve your strength in the pulling movement. In addition, it enables you to improve your arm strength. The steps for this exercise are as follows.

  • Make sure you have a horizontal bar above your head with one hand.
  • Hold the cane in the palms of your hands and transfer your weight from your feet to your arms.
  • Bend your knees slightly so that your feet do not touch the ground.
  • Pull your body up with your arms while working your core.
  • Pull until your shoulders are level with the bar.
  • Then gradually release your body and lower down.
  • Repeat this for 15 reps, 3 sets each day, gradually increasing them.


It’s the basic step: pick up something from the ground. For the deadlift, you need to hold some weights that you need to pick up. Follow the instructions provided.

  • Stand straight, keeping your legs wide apart.
  • Squat down, keeping your back straight.
  • Extend your hand and hold the weights
  • Pull the weight with your body.
  • Make sure to keep your upper body straight.
  • Repeat this procedure for 15 times, 3 sets every day, gradually increasing them.

HealthifyMe Note

Exercises such as running, jumping rope, brisk walking, sports such as badminton or tennis, and dancing are aerobic exercises. Weight training with cardio at a constant pace and intensity makes it extremely effective. Cardio exercises should be done regularly for 30 minutes to an hour, depending on your endurance. Try to include mountain climbers, lunge jumps, squats, pullups, and deadlifts in your daily workout.


Cardiovascular activity improves your overall fitness and strengthens your endurance. Therefore, cardio exercises have various health benefits besides helping people lose weight. In addition, it is important to remember that a nutritious diet and regular exercise go hand in hand. Therefore, an ideal calorie diet should be followed to reduce weight. On the other hand, exercises that combine high intensity cardio and strength training exercises can produce effective results.

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