I get asked the question at least once a week, "What should I be doing on my off days?" My answer to you is cardio! Especially if your goal is weight loss. Cardio is going to burn the most calories.
Does cardio only mean running on the treadmill for one hour..Heck NO! I rarely get on a treadmill, especially when its nice outside. Here are a bunch of different ways to get in a great cardio workout..
Power walk on an incline (best fat burn ever!)
Jog outside or on a beautiful trail
Jog or walk pushing a child in a stroller (good luck):)
Hiking
swimming
biking
rowing machine
clean your house with a backpack full of books on your back
jump rope
climb stairs
jumping jacks
continous plyometric exercises
Bench step-ups or Bench step overs (add weight and you will want to die)
If you really want to get the most out of your cardio you should follow the F.I.T.T.E model.
F-frequency
I-intensity
T-type
T-time
E-enjoyment
If you are participating in the same type of cardio for the same duration, same speed, and same intensity day in and day out, then your calorie burn will start to dwindle because your body will adapt to it. The efficient way to execute your cardio is to change at least one of these components every two weeks. For example, if you have been walking on the treadmill for 30 minutes at 3mph, you might want to add a little incline to increase the intensity which will shock your body and give you the calorie burn you are looking for.
Cardio will not only help you to reach your calorie burn for the day, but it will help to keep your heart and lungs healthy as well. Good Luck!
