Last 40 pounds. Good cardio exercise to burn for 1 hour?

jarablue

Hi everyone. I am down to losing my last 40 pounds of weight. What I want to know is what are some good cardio exercises to do in an hour time frame that burn calories similar to walking/jogging? It looks like if I walk 18 minute miles that equates to roughly 88 calories PER MILE burned. If I do 13 minute miles, the calories burned will increase. Can I get that burn or more doing another exercise? I am ready to go full tilt into cardio. I went from 328 to 227 and want to get to 185. Please help me burn the *kitten* out of this last amount of fat. What is something that will literally melt the weight off me? Any good videos I can do at home or at work using my tv/phone?

Thanks so much!

jessiethe3rd

Have you tried biking? I know it seems basic but bicyclists are some of the leanest athletes for a reason... They burn through calories very fast.

Yesterday I rode bike here in New York for like 30 minutes and burned over 600 calories.

NorthCascades

To burn 600 calories in 30 minutes on a bike you must maintain an average power of about 300 watts for that half hour. Anyone who can do that should take up a career in racing.

1 watt = 1 Joule per second
1 hour = 3,600 seconds
300 w * 3,600 sec = 1,080,000 J (or 1.08 kJ)
1,080,000 J * 1.1 (human efficiency on a bicycle) ~= 1,188,000 calories = 1,188 kCals per hour = 594 kCal in 30 minutes

middlehaitch

Try doing something like the 30DayShred as well as/instead of walking. It is cardio using light weights so will help your muscles a bit too.
There are lots of different workouts to follow on YouTube. Ice cream fitness has good ones too.

As well as cardio do some kind of resistance work. It will help in muscle and bone retention, and reshape your body. Alternate days work well.
There is a bodyweight programme called nerd fitness that is simple, effective and can be done at home. Start simple aiming at completing the programme as your first goal.

If you are upping your exercise, don't forget to eat extra. Your body needs the fuel and it shouldn't harm your weight loss. If you are using MFP to log your exercise eat 50-75% back as they tend to over estimate.

Now you are getting closer to your goal recalculate your calorie needs every 5-10 lbs lost. The lighter you get the fewer calories your body needs.

Cheers, h.

The bodyweight programme. Not fancy, but effective.

https://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

SonyaCele

dancing, i burn tons of calories doing the Wii or Xbox dance games.

lorrpb

The pounds will melt away by eating at a calorie deficit! I've not found any exercise that trumps a calorie deficit, in 2 yrs and 142 lost. Any exercise will give you a little extra wiggle room on that deficit, but won't work miracles. Congrats on the loss and keep it going!

_Waffle_

jarablue wrote: »

Hi everyone. I am down to losing my last 40 pounds of weight. What I want to know is what are some good cardio exercises to do in an hour time frame that burn calories similar to walking/jogging? It looks like if I walk 18 minute miles that equates to roughly 88 calories PER MILE burned. If I do 13 minute miles, the calories burned will increase.

171 calories per mile if you run them (At your current weight).

http://www.runnersworld.com/fitness-calculators/calories-burned-calculator

jarablue wrote: »

What is something that will literally melt the weight off me?

Literally? A campfire, lava, a large candle. A calorie deficit would be the best option however.

kcjchang

NorthCascades wrote: »

To burn 600 calories in 30 minutes on a bike you must maintain an average power of about 300 watts for that half hour. Anyone who can do that should take up a career in racing.

Think higher! 2.91 w/kg is top range for beginner (amateur) racing territory. At 185# and same wattage, 3.57 w/kg, one is in second or third year of amateur racing. At >5 w/kg one may be competitive with domestic pros and >6 w/kg your playing with international pros.

Mrsmonas

The elliptical at a high level burns a lot of calories

tiggerlove

spinning bike or regular bike..awesome burn on either.

major_barb

I love Zumba / dance classes! I get bored on machines way too easily

Bghere1

jessiethe3rd wrote: »

Have you tried biking? I know it seems basic but bicyclists are some of the leanest athletes for a reason... They burn through calories very fast.

Yesterday I rode bike here in New York for like 30 minutes and burned over 600 calories.

They are lean because weight is slow