What cardio burns the most calories in 5 minutes? Answers by trainer

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What cardio burns the most calories in 5 minutes?

Cardio workouts burn excess fat, help tone muscles, increase endurance and improve cardiovascular function. There are dozens of types of aerobic workouts, and testing the effectiveness of each would take a lifetime. Let’s break down what to choose.

Fat-burning heart rate zone

The ideal fat-burning zone is 60%-70% of your maximum heart rate. It’s chosen for a reason. Yes, at a higher heart rate you use more energy, but an overweight person will be enough for 3-5 minutes. What can’t be said about working in a moderate heart rate zone.

When working in the ideal heart rate zone:

• aerobic energy sources are improved;
• fatty acid mobilization is improved;
• capillary density increases;
• increases the number of mitochondria;
• recovery processes are accelerated;
• aerobic lipolysis occurs.

This means that your physical performance will improve, your health will improve, and your mood will change in a positive way.

Which cardio uses more energy

Walking for five minutes burns 25-30 calories

This is the simplest and safest exercise for fat burning and health promotion. It is suitable for those who are starting their fitness journey or have musculoskeletal injuries. It is recommended for overweight people to use walking instead of running.

Workout plan:

Frequency: four times a week.
Duration: 45-60 minutes.

Running burns 50 calories in five minutes

Running is more efficient at burning calories than walking. It’s a cool way to lose fat and develop your cardiovascular system. Running improves blood circulation and stimulates metabolism, strengthens the muscles and ligaments of the lower body. However, it is not suitable for everyone. It is necessary to master the correct technique, so that the joints remain healthy.

Workout plan:

Frequency: three times a week.
Duration: 20-30 minutes.

Bicycling for five minutes burns 50 calories

Bicycling engages the same muscles as running. The advantages are that the spine is less stressed. Running causes your feet to come into contact with the ground repeatedly, so the impact impulse goes to your spine. In addition, cycling works the front surface of the thigh. You can train on a trainer or on a regular bicycle.

Training plan:

Frequency: three times a week.
Duration: 30 minutes.

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Rowing burns 75 calories in five minutes

A very effective exercise for burning fat. It works all muscle groups. Great for those who not only want to lose weight, but also gain muscle.

Workout plan:

Frequency: twice a week.
Duration: 20 minutes.

Jumping rope burns more than 80 calories in five minutes

A challenging exercise that is not suitable for everyone. Jumping rope requires a high level of training and proper technique, as there is a load on the spine and joints. The jump rope is a must for any boxer to develop speed and endurance.

Training plan:

Frequency: twice a week.
Duration: three short sessions of three minutes each.

Use all types of cardio training, but work within a safe heart rate zone. Choose the type that is right for you based on your specific needs.