30 Mins Cardio A Day Lose Weight

I work long hours and can fit in only a 30-minute workout each day. What exercise should I do to burn the most calories?

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I'm living in the city working long days — often 10 to 12 hours — and am usually totally drained of energy afterward, but I know getting at least some exercise in will help me manage the stress.

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However, if I put in a full gym session after an already long day, I don't get home until late into the evening, which stresses me out even more!

What's the most effective workout I should be doing to burn the most calories if I can only squeeze in 20 or 30 minutes a day?

So many of us worry about how we can fit workouts into our busy lives to help us destress, but that in turn stresses us out more.

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But at the end of the day (which in your case is pretty late), you have to take a 360-degree approach to your health and accept that exercise, while incredibly beneficial to both our bodies and our minds, is only one aspect of well-being.

For example, if you're barely getting six hours of sleep a night and exhausted as it is, cutting that time short to wake up early and hit the gym is not a healthy decision.

It's all about upping your non-exercise activity thermogenesis, or NEAT. Essentially, this is all the movement you do in your daily life — so walking to the bus stop, cooking, and cleaning, for example.

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If you can increase your NEAT, you'll be surprised at the effect. Can you walk some of your commute? Take the stairs instead of the lift? Or go over to a colleague's desk instead of emailing them?

Research from 2018 found that NEAT could significantly affect the number of calories you burn in a day and that increasing NEAT could play a hugely beneficial role in lowering obesity rates.

You could also try what's known as exercise-snacking. This means doing little bits of exercise over the course of the day — think 10 air squats every time you go to the bathroom, or lunges while you wait for the kettle to boil. Honestly, it adds up to more than you think.

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And take comfort in the fact that you don't need to spend an hour in the gym to get a good workout. If you train smart, you can do a lot in 20 minutes.

The most effective workout you should be doing to burn the most calories in 20 to 30 minutes is a strength circuit with a cardio burst mixed in, he said.

Okafor, whose past clients include Jennifer Lopez, Naomi Campbell, and Julia Roberts, explained that while solely doing cardio will burn calories in the moment, it doesn't give you much afterburn. But this is not the case for resistance training.

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Although weight/strength training does not burn as many calories as a purely cardio workout while it is being performed, it burns calories over an extended period of time, Okafor said.

It does so because muscle tissue is broken down during strength training and requires energy to rebuild. The process of rebuilding muscle tissue burns calories throughout the day.

Essentially, with strength training, you'll increase your basal metabolic rate and thus burn more calories simply by existing, which is a win if you're keen to get leaner.

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Exercise is a stress on the body, and if you're already burning the candle at both ends, it might not be the best idea to then add the pressure of having to work out every day into the mix, said Alice Liveing, a personal trainer.

It's a case of learning to listen to your body's needs and knowing when rest is the healthier option. If it takes all the mental strength you can muster to get yourself to the gym, you probably shouldn't be going — and you're definitely not doing the right workout if you're dreading it that much.

While, of course, it depends on what your goals are (perhaps strength, endurance, fat loss), the best workout you can do is one that you enjoy and therefore are likely to want to commit to after a long day, Liveing told .

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Liveing suggested that, even though you want to burn calories, you should avoid hammering your body with high-intensity interval training, or HIIT, and take a step back to think about how you can support your busy lifestyle with a consistent exercise routine.

She continued: My best advice to maintain strength and stay healthy would be to aim for a combination of resistance training and some form of conditioning training, while also trying to maintain good activity levels throughout the day.

I'd combine weighted exercise, like squats, deadlifts, presses, and pulls, with some low-skill conditioning to finish on, something like the assault bike or sled push/pulls.

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Try to switch your mindset from stressing out about not having done as much as you feel like you should have to praising yourself for the little things you

Achieved at the end of the day, like hitting a 10, 000-step goal, drinking two liters of water, or finding five minutes to meditate.

Focus on the bigger picture of overall health, and do what you can, but be kind to yourself. Simply by putting the effort in, you're doing brilliantly.

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As 's senior lifestyle reporter and a self-described fitness fanatic, Rachel Hosie is fully immersed in the wellness scene and is here to answer all your burning questions. Whether you're struggling to find the motivation to go for a run, confused about light versus heavy weights, or unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.

Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips — she regularly speaks to some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.Doing 30 minutes of moderate-intensity cardio exercise five times a week is enough to meet the U.S. Department of Health and Human Services recommendations for maintaining good health. But is it enough to lose weight? ‌

‌ you're already eating a healthy, nutrient-rich diet with an appropriate amount of calories, the answer is probably yes — but some people will need more physical activity to lose weight.

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Doing 30 minutes of cardiovascular exercise, five days a week, satisfies the Department of Health and Human Services guidelines for physical activity. Whether that results in weight loss depends on your diet; if you're consuming too many excess calories, you may need to add more physical activity to your day.

While you do need physical activity to stay healthy, it's only part of the weight-loss puzzle. Your diet matters, too, because in order to lose weight you must establish a calorie deficit or, to put it another way, you must burn more calories than you consume. You can establish that deficit by cutting calories out of your diet or increasing your physical activity. But, according to research from the National Weight Control Registry, the vast majority of subjects who lost weight and kept it off accomplished it by using ‌

The U.S. Department of Health and Human Services Dietary Guidelines for Americans, 2015-2020, includes a useful table of estimates to help you determine ideal calorie intake based on your age, gender and activity level. For example, a sedentary 42-year-old man needs an estimated 2, 200 calories per day, while a very active 42-year-old man needs about 2, 800 calories per day.

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If you're already meeting and not exceeding your calorie needs, and you're consuming plenty of nutrient-rich foods like colorful fruits and vegetables, whole grains, lean protein and healthy unsaturated oils, then adding 30 minutes of cardio five days a week may be all you need to lose weight. But if you're consuming more than your estimated calorie needs, you may need more physical activity to hit the calorie deficit that triggers weight loss. Or, you'll need to reduce your calorie intake.

A good target for weight loss is working out for an hour a day, five days a week; you can also spread those five hours of exercise out however you like in the week. For example, you might go for a brisk two-hour hike on one day, then work out for an hour on another three days of the week.

‌ eating an appropriate amount of calories, but you're still not losing weight, try increasing the intensity of

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