It’s common knowledge that cardio burns fat. The big question is which cardio exercises burn fat faster. The answer is not only the kind of cardio, but the conditions under which you also do the cardio exercises. Factors such as timing, food, and customization will also make a significant difference in how much that is actually burned.
Morning cardio training on an empty stomach is a common and effective practice. By keeping the body drained of its stored form of glucose it’s then forced to burn fat or protein. This means first thing in the morning your cortisol hormone is hot and is going to break down the appropriate tissues based on the hormones that are around. When you eat, insulin is elevated and then the cortisone will attack your muscles. However if you do not eat prior to cardio, your body will then go after your body fat. This is a way to make your cardio burn fat faster, no matter what the cardio is.
High intensity interval training is the superior of cardio exercises. Not only does it burn more calories, but it also tends to burn more fat as well. High intensity interval training really does burn fat fast so you can get the same result in the 15 to 20 minute session that you can get in a 30 to 45 minute session of any other exercise. An example of high intensity interval training would be if you were to go jogging for two minutes Sprint for one minute then go back to jogging for two minutes repeating the sequence for 15 to 20 minutes. This can be applied to anything including cycling, elliptical, and swimming.
However if high intensity interval training is not for you, you can choose to do low to moderate intensity steady-state cardio. This can be consistent training sessions of cycling, walking, jogging, swimming, elliptical, or any other cardio exercise. In order to get the same fat burning results as the high intensity interval training you would have to do 30 to 45 minutes of any of these activities. Walking burns 300 to 400 calories per hour; Running burns about 600 calories per hour; Cycling burns around 600 calories per hour; Swimming turns around 600 calories per hour.
When trying to get the best results from your cardio, it is important to start gradually. During the initial stages of training it is important not to overdo it and to take it very slow. Training too hard too soon could result in injury or burnout not to mention many other health risks. Drinking water before during and after training is imperative. In addition to all the fluid loss during your workout, water also lubricates the muscles. Drinking water will help your cardio exercises burn the most amount of fat faster.