21-Minute HIIT Cardio Workout for Weight Loss

Cardio exercise is a type of physical activity that causes a sustained increase in your heart rate and breathing and consequently, an elevation in the circulation of blood and oxygen throughout the body and the working muscles. 

The longer you can sustain this activity, the more conditioned your heart and body get. 

It also uses a lot of energy in the form of calories.

This could be done in any form of activities, including biking, jogging, walking, swimming, dancing, and calisthenics exercises.

By getting your heart rate up by doing the activity, you are training your cardiorespiratory system.

Doing cardio regularly has been shown to have many health benefits, both physically and mentally (1).

It can also help you lose weight by burning extra calories.

And it's quite effective.

The researchers at Duke University Medical researchers report cardio exercise burns 67% more calories than resistance training (2). 

To lose weight, you need to burn more calories than you consume, and adding cardio to your workouts helps you with the calorie deficit you need in weight loss. 

How much cardio should you do? 

Dr. Michael Roizen, MD, recommended doing 30 minutes of daily walking or minimum of 60 minutes a week of cardiovascular or sweating activity—ideally in three 20-minute sessions (3). 

And to be considered a sweating activity, you need to raise your heart rate up to 80% of your maximum heart rate (calculate yours by 220 - your age) for an extended period of time. 

Cardio workouts for weight loss

All types of cardio workouts are good for weight loss, but cardio intervals or HIIT (high-intensity interval training) have been found to be the most effective in weight loss than steady-state cardio (4).

With cardio intervals, your working muscles' need for oxygen exceeds the available supply, and you can only perform it in short bursts. 

The best example is sprints. 

The energy needed for this type of activity is produced by burning carbohydrates and increases your resting metabolism and burns more calories in less time. 

With a higher resting metabolic rate, you extend your calorie burn for hours after your workout. You'll also burn more calories throughout the day even at rest.

This 21-minute cardio workout is based on HIIT. And it's all about burning calories, revving up your metabolism and helping you to lose weight the efficient way. 

We recommend that you do this routine 2 days a week in addition to your resistance training.

Studies have shown that when cardio exercise is combined with resistance training, it can help you lose more weight and fat and help preserve muscle mass, which is essential for keeping the weight off in the long run (5, 6, 7, 8, 9).

If you're not currently following any resistance training program, grab of our exercise posters here! Each comes with a full 4-week workout plan, plus exercise logs and a workout calendar.

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15 Minute Abs Workout

These moves, designed by Ashley Ntansah, personal-training manager at Club H Fitness in New York City, target your entire abdominal wall, especially the transverse abdominis—the midsection muscle that pulls in your belly like a corset. And this sexy abs workout does more than just firm your core: You'll feel it (and see results!) in your shoulders, legs, and glutes as well.

Complete these moves in order, resting for 30 seconds between exercises. Repeat the circuit so you do two sets of each move. Do the workout two or three times a week, on nonconsecutive days, and you won't need your Spanx this season.

1. Plank With Glute Squeeze

Get on the floor, prop yourself up on your forearms, and flex your toes. Your body should form a straight line. Contract your abs and glutes—tightly. Hold this for 15 seconds, then rest by lowering your knees to the ground for five seconds. That's one rep. Do 10. 

2. Oblique V-up 

Lie on your left side, legs angled 30 degrees from your hips. Rest your left arm on the floor and put your right hand behind your head (a). Lift your straight legs off the floor, bringing your torso toward your legs (b). Slowly return to start. That's one rep. Do 15 to 25 reps on each side.

3. Rotating Superwoman

Lying on your back, arms extended overhead and legs straight, tighten your core and raise your shoulders and legs about six inches off the ground (a). Hold for 15 seconds. Then roll onto your belly, keeping your arms and legs off the ground, as if you're flying (b). Hold for 15 seconds, then roll back. That's one rep. Repeat five or six times. 

4. Rock 'n' Raise

Lie on your back with your arms at your sides, knees pointed outward, and soles of your feet touching (a). Staying in this pose, slowly raise your legs until your toes are pointed toward the ceiling and your hips are slightly off the floor (b). Slowly return to start. That's one rep. Do 15 to 25. 

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