Increase metabolism and makeover your body faster with cardio workouts that turn up the afterburn. The 3 workouts you need to boost metabolism and burn more fat without spending more time working out.

To learn more check out my article: Cardio Workouts to Increase Metabolism

Below are the top 10 cardio exercises which burn the most calories in 30 minutes. 1. Step Aerobics - one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approximately 400 calories in 30 minutes. 2. Bicycling - stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes. 3. Swimming - like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approximately 400 calories in 30 minutes. 4. Racquetball - side to side sprinting makes racquetball and excellent cardio exercises. A 145-LB person burns over 400 calories in 30 minutes. 5. Rock Climbing - is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes. 6. Cross-country Skiing - whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 LB person can burn approximately 330 calories in 30 minutes. 7. Running - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes. 8. Elliptical Trainer - is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes. 9. Rowing - is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes. 10. Walking - Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories

Those workouts are great and they do burn plenty of calories while you are working out.

BUT

If you want to burn fat and boost fat burning hormones for up to 48 hours after your workout you need to focus less on traditional cardio and get busy with metabolic workouts more often.

The ratio that is best for most people who have lots of weight to lose is 5:2

5 metcon workouts per week and 2 traditional workouts per week. This is how my client Mark lost 70 lb. my client C.T. lost 40 lb. my client Marj lost 35 lb. and so on.

Traditional cardio is useful but is not the best way to lose weight or fat.

Working out with weights builds muscles, and the more muscle you have on your body, the greater your metabolism will be. A small increase in muscle mass can result in a significant increase in daily energy expenditure. Work out with weights two to three times a week to increase your muscle mass and your metabolism.