It’s a sad but true fact that most of us do way less exercise than we should.
According to UK government figures, 34% of men and 42% of women aren’t active enough for good health, and that’s pretty dire. While you don’t have to go out and run marathons or climb mountains to be fit, you should get off the sofa or out of your computer chair and do some exercise now and then. These burn a lot of calories and help increase your cardio fitness and strength, and hey, you might actually realise you like them!
1. High-Intensity Interval Training (HIIT)
HIIT alternates short bursts of intense exercise with periods of rest or lower-intensity activity. This approach keeps your heart rate up and burns calories even after you’ve finished exercising, thanks to the “afterburn effect”. A typical session might include exercises like burpees, mountain climbers, and jump squats. Start with 30 seconds of work followed by 30 seconds of rest, and gradually increase work periods as you get fitter.
2. Swimming
This full-body workout is excellent for burning calories and building endurance without putting stress on your joints. The resistance of the water helps tone muscles throughout your body. Freestyle is generally the most efficient stroke for calorie burning, but mixing up strokes can provide a more balanced workout. Aim for 30 minutes of continuous swimming, or try interval training in the pool for added intensity.
3. Running
A classic for a reason, running is highly effective for calorie burning and cardiovascular fitness. It’s also accessible — all you need is a good pair of trainers and you’re off. To avoid injury, start slowly and gradually increase your distance and speed. Try mixing up your routine with hill runs or interval sprints to challenge yourself and prevent boredom. Remember to warm up properly and invest in supportive shoes.
4. Rowing
Rowing engages 86% of your muscles, making it an incredibly efficient full-body workout. It’s low-impact, making it suitable for many fitness levels. Proper form is crucial — focus on pushing with your legs first, then leaning back slightly and pulling with your arms. Start with 10-minute sessions and gradually increase as your fitness improves. Many gyms have rowing machines, or you could try actual rowing if you live near water.
5. Kettlebell exercises
Kettlebell workouts combine strength training and cardio, offering a high-calorie burn. The kettlebell swing is particularly effective, working your core, legs, and back while getting your heart rate up. Start with a lighter weight to master the form before progressing. A typical workout might include swings, goblet squats, and Russian twists. Always prioritise form over speed to prevent injury.
6. Jump rope
Don’t be fooled by its simplicity — skipping is a serious calorie burner. It improves coordination, agility, and cardiovascular fitness. Start with short bursts of 30 seconds to a minute, gradually increasing your time. Mix up your routine with alternating feet, high knees, or double unders as you progress. It’s a portable exercise option, making it great for travel or home workouts.
7. Cycling
Whether on a stationary bike or out on the road, cycling is an excellent low-impact option for burning calories and improving fitness. It’s particularly good for building leg strength and endurance. Try hill climbs or interval training to increase intensity. If you’re cycling outdoors, always prioritise safety with proper gear and road awareness. Indoor cycling classes can provide motivation and structure if you prefer group workouts.
8. Stair climbing
It’s a simple yet challenging exercise that can be done almost anywhere there’s a staircase. It’s fantastic for burning calories and toning your lower body. Start with a few flights and gradually increase. For extra intensity, try taking two steps at a time or adding weights. If you don’t have access to stairs, a stair climber machine at the gym provides a similar workout. And hey, don’t worry if this NEVER gets easier. I’ve been doing it for years and it’s a total slog still!
9. Boxing or kickboxing
These high-energy workouts combine cardio and strength training, burning calories while improving coordination and agility. Even if you’re not hitting a bag or sparring, shadowboxing can provide an intense workout. Focus on proper form to get the most benefit and prevent injury. Many gyms offer boxing classes if you prefer guided instruction.
10. Cross-country skiing
While not accessible year-round for everyone, cross-country skiing is one of the most demanding cardio workouts. It engages your entire body, burning a significant number of calories. If you can’t hit the snow, many gyms have ski erg machines that simulate the movement. Start with shorter sessions and focus on maintaining a steady rhythm. As with any new sport, consider taking a lesson to master proper technique.
