How to Use a Plate-Loaded Bench Press: A Complete Guide

Cardio exercise has long been a staple in weight loss routines, and for good reason. Studies prove how effective cardio can be in shedding pounds and improving overall health. 

This guide unpacks how to use cardio workouts for weight loss, the benefits of cardio exercise, and different workout options that match your preferences. We’ll also offer practical tips for maximizing results and maintaining motivation while working out. By the end, you’ll be well-equipped to integrate cardio into your fitness routine.

Don’t start your fitness journey alone, braveheart. Find a local gym for support and expert cardio guidance any time. 

Why Cardio is Effective for Weight Loss 

During cardio exercise, the body undergoes a complex metabolic process to fuel your workout. So whenever you get the blood pumping with some cardio, your muscles demand energy, primarily glucose, which typically comes from the carbs you eat or the stores of glycogen throughout the body. But these burn up quickly when you’re moving, and then the body turns to stored fat for fuel.

Scientifically speaking, a key factor in weight loss is your metabolic rate, referring to the rate at which your body burns calories. Cardio exercise significantly boosts your metabolic rate, both during and after your workout, resulting in an elevated metabolic state known as excess post-exercise oxygen consumption (EPOC), which allows your body to continue burning calories even when you're resting.

So when you hit the cardio workout, your body goes under a metabolic blitz. It revs up your metabolism, keeping the caloric burn going even after your workout ends. This metabolic boost, combined with the fat-mobilizing power of aerobic exercise, makes it a great contender for weight loss.

5 Best Cardio Workouts for Weight Loss

Let’s take a look at some popular, steady-state cardio workouts:

1. Walking 

A simple yet effective way to burn calories and improve cardiovascular health, walking is a low-impact workout that meets you where you’re at. You'll burn more calories, strengthening your heart as you walk for extended periods. Over time, frequent brisk walking improves bone and muscular strength, lowers body fat, and increases metabolism.

2. Jogging

A more intense form of cardio that helps build endurance while elevating that heart rate, jogging is an excellent way to develop lower body muscles, increase endurance, and improve cardiovascular fitness. As you progress, you can increase the intensity and duration of your jogs to continue challenging your body and build your strength.

3. Cycling

A low-impact exercise that is gentle on the joints and can be enjoyed indoors and outdoors. Cycling is a flexible aerobic exercise appropriate for people of all ages and fitness levels since it is a low-impact workout that places less strain on your joints. Build cardiovascular health and strengthen your lower body, whether you prefer indoor spinning sessions or outdoor riding.

4. Swimming 

Swimming works out all the main muscle groups, making it a wonderful full-body workout. A total-body workout that's gentle on the joints and has strong cardiovascular effects. Low-impact and joint-friendly, swimming is perfect for those with injuries or joint problems. Frequent swimming lowers stress, boosts flexibility, and enhances cardiovascular health

5. Hiking 

A little journey away from jogging the paved streets of your local neighborhood, hiking (aka Trekking) is a fun and easy way to work out that works the whole body and helps you decompress. Hikers enjoy fresh air, the sounds of nature, and stunning scenery as they go along charming pathways. People of various ages and physical levels can enjoy hiking this hobby—an ideal way to connect with nature.

Types of Cardio Weight Loss Workouts

There are a lot of options out there, but finding the right one for you can be challenging. Let's explore some different types of cardio exercises and their advantages. Remember: Cardio workouts are suitable for both general health benefits, as well as weight loss. 

High-Intensity Interval Training (HIIT)

High-intensity interval Training (HIIT) alternates intense exercise with rest or low-intensity activity, increasing calorie burn and aiding fat loss through elevated metabolism after workouts.

HIIT workouts are time-efficient, typically no more than 20 or 30 minutes, ideal for busy individuals. Plus, research shows HIIT workouts boost cardiorespiratory fitness significantly faster—generating weight loss and cardiovascular benefits—compared to regular cardio. Plus, a few other cardiovascular benefits, including improving heart health and reducing blood pressure and cholesterol. It’s no secret HIIT is a hit!

Steady-State Cardio for Consistent Weight Loss

Steady-state cardio, also known as moderate-intensity continuous training (MICT), involves maintaining a comfortable and consistent pace for a sustained period, typically 30-60 minutes. While it burns fewer calories per minute compared to HIIT, it allows you to exercise longer, potentially leading to a similar total calorie burn. Steady-state cardio is a great option for beginners and those who enjoy activities like jogging, swimming, or cycling at a moderate pace. It offers a lower impact on your joints compared to HIIT and promotes a meditative state, making it enjoyable for many.

Running vs. Walking: Which is Better for Weight Loss?

Both running and walking are excellent forms of cardio. Running generally burns more calories per minute than walking due to the higher intensity. However, the best choice depends on your fitness level and preferences. Walking is a fantastic option for beginners, those returning to exercise, or people with joint limitations. It's still highly effective for weight loss, especially when done consistently. Running offers a more intense workout and can lead to faster weight loss, but it requires a higher level of fitness and has a greater impact on the joints.

How to Maximize Weight Loss with Cardio Workouts

Cardiovascular exercise is a major component of any weight loss journey. Incorporating regular cardio workouts into your routine raises your heart rate, boosts your metabolism, and improves your overall health.

Switch Up the Intensity

Varying your workout intensity is crucial for continued progress. By challenging your body with different levels of intensity, you’ll prevent plateaus and maximize results.  

To monitor intensity, you may use heart rate monitors for real-time feedback or the Rate of Perceived Exertion (RPE) scale, which measures effort from 1 (very light) to 10 (maximal effort).  

Finding the Right Balance

The ideal cardio routine is a balance of frequency, duration, and intensity. By tailoring your workouts to your individual needs and preferences, you can achieve your fitness goals and improve your overall health. Remember, consistency is key, so find a routine that you enjoy and stick with it.

How Often Should You Do Cardio to Lose Weight?

To reap the maximum benefits of cardio, aim for 3 to 5 sessions per week. This frequency allows your body to adapt and improve without overtraining. Remember, rest days are equally important as workout days. They provide your body with time to recover and rebuild, ensuring optimal performance and preventing injuries.  

The duration of your workouts will depend on factors like intensity and fitness level. Generally, 30 to 60 minutes of moderate-intensity cardio per session is a good starting point. However, if you prefer shorter, more intense workouts, consider HIIT sessions that can be as short as 15 minutes!

Combining Cardio with Strength Training for Better Results

For optimal fitness and weight loss results, combine cardio with strength training to get the best of both worlds. The ideal weekly routine balances frequency, duration, and intensity to suit your personal needs. Consistency is key, so find a routine you enjoy. 

The Benefits of Adding Strength Training to Your Cardio Routine

Adding strength training to your cardio routine is the most direct route to a fully-fledged fitness routine. You’ll build lean muscle, which helps burn more calories and keeps your body toned. Plus, stronger muscles mean less injury risk and better results from cardio. A few weights here and there, and you’re set!

How Strength Training Boosts Your Weight Loss Efforts

Strength training helps you lose weight by boosting your metabolism even when you’re not working out. Cardio burns calories, but strength training keeps that burn going longer by increasing your resting metabolic rate. So, mix in some weights, and let your muscles work their magic all day!

Tips for Staying Consistent with Cardio Workouts for Weight Loss

• Set SMART Goals: Make your fitness goals Specific, Measurable, Achievable, Relevant, and Time-bound.

• Prioritize Rest and Recovery: Allow your body time to rest and repair to prevent injuries and optimize performance.

• Stay Hydrated: Drink plenty of water before, during, and after your workouts.

• Celebrate Your Success: Reward yourself for achieving your goals, no matter how small they may seem.

• Use The PF App: It’s a convenient and, most importantly, free way to track your progress. 

You control your core with a confounding combination of muscle groups, ranging from the side body to the pelvis, across the abdomen, around the hips, and down the thighs. (Everything that touches the spine, in other words.) And putting in the effort here helps long term—you’ll improve general balance by strengthening your body, and a strong core lowers your risk of accidents and falls.

Plus, all those hobbies you want to continue into your later decades? Think about swimming, climbing, rowing, lifting objects, walking, reaching, carrying groceries…wait…turns out nearly all of our daily movement heavily depends on how strong the spine is. 

You may be surprised by the benefits of back exercises—including improved health, functional fitness, and well-being—that you’ll enjoy after you finish this article. 

So, let's get started on the road to a stronger, healthier spine with this selection of the best back exercises for your fitness plan.

The Benefits of Back Workouts

Tacking a few back exercises onto your weekly workout calendar offers several, serious benefits beyond building muscle. You’ll find relief from persistent back pain by strengthening weaker muscle groups and improving your posture to boot. Plus, gaining better functional mobility via those strengthened back muscles will make everyday activities a breeze and reduce the risk of injury as you age. 

And don’t forget a few lower back exercises to assist in lifting, bending, and twisting for years to come. Supporting your posture with some back exercises is a wise way to invest in the future—you’ll need a strong spine and shoulders when climbing mountains into your 80s and 90s!

On the more mundane side, most of us need to combat modern ailments like rounded shoulders and the dreaded “forward head posture”  caused by long periods of sitting—who else is working from home?—and poor ergonomics—hello, tech neck! 

A strong core stabilizes the whole body—head, shoulders, knees, and toes. 

12 Best Back Exercises to Add to Your Workout Plan

Now, let’s get cracking! These back exercises will have you standing tall, feeling strong, and looking fabulous. Get those muscles moving and your spine ready for some serious support.

1. Cable Row

This seated exercise uses a cable machine. Pull the handle toward your torso, primarily targeting the back muscles, including the lats, rhomboids, and traps.

2. Pull Up

A bodyweight exercise where you pull up on a bar until your chin is above the bar. This primarily engagesthe upper back, shoulders, and biceps.

3. Cable Lat Pulldown 

Performed on a cable machine, you’ll pull down a bar toward your chest while seated working the muscles laterally across the back. 

4. Back Extension Machine 

Use a machine to extend and strengthen the lower back by bending and engaging the waist to improve posture and stability.

5. Cable Chop 

With a rotational movement using a cable machine, pull the handle diagonally across the body, engaging the core, obliques, and shoulders to build rotational strength and stability.

6. Cable Rear Delt Fly                                                                         

Performed on a cable machine, pull the handles out to the sides to strengthen the rear delts while improving shoulder stability and posture.

7. Dumbbell Deadlift                                                                           

Lift dumbbells from the ground to a standing position, focusing on hip hinge movement and utilizing a combination of the hamstrings, glutes, lower back, and core.

8. Dumbbell Shrugs

Hold dumbbells and shrug the shoulders upwards. This exercise strengthens and improves shoulder and neck stability.

9. Cat-Cow

A simple yoga sequence alternating between arching and rounding the back helps increase flexibility in the spine and relieve tension in back and neck.

10. Bird Dog

A balancing exercise on hands and knees in which you extend the opposite arm and leg slowly, engaging the core and back, repeating 10-12 times on each side and moving with the breath. It increases core stability, balance, and coordination.

11. Superman

An exercise where you lie face down and lift the arms and legs off the ground simultaneously to strengthen the lower back, glutes, and shoulders. 

12. Good Morning

Bend at the hips with (or without) a barbell on your shoulders, then return to standing. This one targets the hamstrings, glutes, and lower back, promoting hip hinge strength and flexibility.

Which Muscles Do Back Exercises Engage?

These exercises are a secret weapon, tackling a variety of muscles to build strength and balance. Imagine sculpting a back so strong and stable that it could practically double as a superhero’s cape! Here are some of the main muscles worked in the above back exercise list.

• Latissimus Dorsi (Lats): best worked with Cable Row, Pull Up, and Cable Lat Pulldowns. 

• Trapezius (Traps): best developed with Cable Row, Dumbbell Shrugs, and Cable Rear Delt Fly exercises.

• Rhomboids: worked on by Pull Ups, Cable Row, and Cable Rear Delt Fly exercises.

• Erector Spinae: sculpted by the Back Extension machine, Dumbbell Deadlift, Good Morning, and Superman exercises.

• Deltoids (Shoulders): built by the Cable Rear Delt Fly, and Cable Chop Exercises.

• Forearm Muscles: strengthened by the Pull-Up, Cable Row, and Dumbbell deadlift exercises. 

• Core Muscles (Abdominals and Obliques): refined by the Cable Chop, Bird Dog, Cat-Cow, and Superman exercises.

Whether you intend to lift heavier, stand taller, or simply dazzle with your posture, these moves have got your back—literally. So, get ready to flex those muscles and turn your back into a powerhouse of strength and stability. 

Sample Beginner Lower Back Workout Routine

Ready to rock some lower back exercises? Well, this back training for beginners can target all the muscles you need to boost spinal stability.

Warm-up: Start with a 5-10 minute warm-up to get the muscles ready to go.

1. Cable Row

• Sets: 3

• Reps: 12-15

• Muscles Worked: Lats, rhomboids, traps, biceps, forearms

• How to do it:

  • Sit down at the cable row machine and grasp the handle with both hands.

  • Pull the handle towards your torso, squeezing your shoulder blades together.

  • Slowly extend your arms back to the starting position.

2. Pull-Up (assisted if needed)

• Sets: 3

• Reps: 8-10

• Muscles Worked: Lats, biceps, traps, rhomboids, posterior delts, forearms

• How to do it:

  • Grab the pull-up bar with an overhand grip, hands shoulder width apart.

  • Pull yourself up until your chin is above the bar, working your lats and biceps.

  • Lower yourself back down with control.

3. Cable Lat Pulldown

• Sets: 3

• Reps: 12-15

• Muscles Worked: Lats, teres major, rhomboids, traps, biceps

• How to do it:

  • Sit at the lat pulldown machine and grasp the bar with a wide grip.

  • Pull the bar down towards your chest, keeping your elbows pointed down.

  • Slowly return the bar to the starting position.

4. Back Extension Machine

• Sets: 3

• Reps: 15-20

• Muscles Worked: Lower back, glutes, hamstrings

• How to do it:

  • Position yourself on the back extension machine, securing your feet and hips.

  • Bend at the waist to lower your upper body towards the floor.

  • Raise your torso back up to align with your legs.

5. Bird Dog

• Sets: 3

• Reps: 10-12 per side

• Muscles Worked: Lower back, abs, glutes, deltoids, traps

• How to do it:

  • Start on all fours, with your hands under your shoulders and knees under your hips.

  • Extend one arm forward and the opposite leg back, keeping your back straight.

  • Return to the starting position and switch sides.

6. Superman

• Sets: 3

• Reps: 15-20

• Muscles Worked: Lower back, glutes, hamstrings, shoulders

• How to do it:

  • Lie face down on the floor, arms extended in front of you.

  • Lift your arms, chest, and legs off the ground simultaneously.

  • Hold briefly, then lower back down.

Cool-down: Finish with a cool-down and stretching to aid recovery.

Back to Basics: Finish Strong Mastering Lower Back Exercises

Back exercises are a fantastic supplement to your fitness routine to enhance your well-being, improve posture, lower risk of injury, boost daily function, and increase your quality of life.

Don’t back down from this challenge—Download the free PF App for more back workouts, exercise how-tos, and fitness inspiration!

Starting yoga can feel like entering a whole new world. There’s so much to learn—different styles, poses, philosophies—it can be a bit overwhelming! 

But take a deep breath: This guide is here to simplify everything you need to know about starting yoga. Whether you’re looking to increase flexibility, reduce stress, or commit to a lifelong practice, you’ll find all the information you need to ease into yoga comfortably and make it a part of your fitness routine.

Want to explore the community? Find a local PF club for support, or download our free mobile app for workouts to get you started.

What is Yoga?

Yoga is a mind-body practice that goes beyond the physical poses. Yoga promotes well-being by combining movement, mindfulness, and breathwork. 

Scientifically, yoga works by stimulating your parasympathetic nervous system (the “rest and digest” response), which helps reduce stress and improve overall health. When you move through different poses (or asanas), you're stretching and strengthening your muscles to build flexibility, as well as increasing circulation throughout your body.

But where does yoga come from? Historically, yoga has roots in ancient India, where it was practiced to achieve spiritual enlightenment. The "Eight Limbs of Yoga," outlined by Patanjali in The Yoga Sutras, offer a complete guide to living a balanced life, with physical postures (asanas) being just one part of the journey. The ultimate goal of yoga is to achieve samadhi, a state of bliss or enlightenment. However, for many people, the goal of yoga can be simplified: Many people begin yoga to round out their fitness routine, increase flexibility and mobility, as well as find more balance in their day-to-day.

Common Yoga Terminology

• Asana. Physical postures or poses.

• Pranayama. Breath control techniques.

• Vinyasa. A series of movements connected with the breath.

• Namaste. A common greeting or farewell used in yoga classes, loosely translated as "The light in me sees the light within you."

The Benefits of Yoga for Beginners

You've probably heard, at some point or another, about yoga. Whether it entered your consciousness through an influencer, a yoga therapist, or a physical trainer, yoga is a genuine practice that has been helping keep human bodies strong for centuries. 

Here are just some of the benefits beginners can look forward to:

• Chronic pain relief. Yoga has been shown to help reduce chronic pain by improving strength and flexibility in targeted areas like the lower back.

• Improved sleep. The relaxation techniques practiced in yoga can enhance sleep quality, helping you fall asleep faster and sleep more deeply.

• Increased flexibility. Yoga stretches out tight muscles and ligaments, improving your range of motion over time.

• Weight loss. Certain styles of yoga, such as Vinyasa, can burn calories and boost metabolism, aiding in weight loss.

• Reduced stress and anxiety. Yoga promotes relaxation and reduces the production of cortisol, the stress hormone, leaving you feeling calmer and more grounded. Research has shown that this can even alleviate depression.

8 Beginner Yoga Poses Everyone Should Know

To get started, learning a few beginner yoga poses (or asanas) is helpful. These are designed to ease you into yoga and introduce some of the most common poses you will use:

1. Cat/Cow (Marjariasana/Bitilasana) - This flowing movement between two poses helps warm up the spine and alleviate back pain. It’s a great way to begin your practice.

2. Downward-Facing Dog (Adho Mukha Svanasana) - This full-body stretch strengthens the arms, legs, and core. It also helps improve hamstrings and calves' flexibility while relieving back tension.

3. Cobra (Bhujangasana) - A gentle backbend that stretches the chest and shoulders while strengthening the spine—excellent for those who sit for long periods.

4. Mountain Pose (Tadasana) - This foundational pose helps improve posture and balance while teaching you to ground yourself and focus on your breath.

5. Bound Angle/Butterfly (Baddha Konasana) - This seated pose stretches the inner thighs, hips, and groin, which is excellent for improving flexibility in the lower body.

6. Child’s Pose (Balasana) - A gentle resting pose that stretches the lower back and calms the nervous system. It’s perfect for taking a break between more challenging poses.

7. Warrior 1 (Virabhadrasana I) - A standing pose that strengthens the legs and improves focus. It also opens the chest and hips.

8. Warrior 2 (Virabhadrasana II) - Similar to Warrior 1, but with arms extended outward, Warrior 2 builds endurance and strengthens the legs and core.

How to Create a Beginner Yoga Routine at Home

Building a beginner yoga routine at home can be incredibly helpful in managing your time and health in a way that works for you. 

Here’s how to get started:

1. Set the Mood. Choose a quiet space, dim the lights, and play calming music if you like. A distraction-free environment helps you focus.

2. Start with Breath. Begin your routine with a few moments of deep breathing to center your mind.

3. Warm Up. Start with gentle movements like Cat/Cow to warm up the spine and loosen tight muscles.

4. Incorporate Strength. Add standing poses like Warrior 1 and Mountain Pose to strengthen the legs and core.

5. Stretch It Out. Use poses like Downward-Facing Dog and Bridge Pose to stretch your body deeply.

6. Cool Down. Finish with Child’s Pose or a seated meditation to calm the mind and relax the body.

Common Yoga Mistakes Beginners Make (and How to Avoid Them)

Yoga is a fantastic practice, but like anything new, beginners sometimes make mistakes that impact their experience or progress. Awareness of these common pitfalls is essential, as avoiding them can help you build a safe and sustainable yoga routine.

Here are the most frequent yoga mistakes and how to sidestep them:

• Not bringing your own gear. Always bring essentials like a yoga mat, towel, and water bottle. Many studios or gyms will provide equipment, but having your own ensures you’re comfortable and ready to go. Plus, it helps avoid any hygiene concerns.

• Practicing on a full stomach. Practicing yoga right after a meal can make you feel sluggish and even uncomfortable, especially in twisting or inverted poses. It’s best to wait an hour or two after eating before starting your practice.

• Holding your breath. Breathing is central to yoga. Many beginners get so focused on holding a pose that they forget to breathe. Remember, your breath should flow naturally throughout the practice, guiding you from one pose to the next.

• Forcing yourself into a pose. Yoga is not about pushing yourself to the limit. In fact, several historical teachers say you should only move to about 80% of your ability. Trying to force your body into a difficult pose can lead to injury. Instead, listen to your body, move at your own pace, and accept that flexibility and strength will improve over time. It’s a yoga practice, not yoga perfect!

• Not asking for help. If you’re unsure of a pose or need help with form, don’t hesitate to ask the instructor for guidance. Proper alignment is crucial for avoiding injury and getting the most out of your practice.

Beginner-Friendly Yoga Types

While there are many styles of yoga, only a few are ideal for beginners who want to ease into the practice. Let’s look at three accessible options to start with:

Hatha Yoga 

Hatha yoga is a great starting point because it's a catchall term for any physical yoga that combines postures and breathwork. In Western yoga, Hatha has become its own style, focused on slow, deliberate movements that you may have come to associate with your first thought of yoga. These movements are great for getting both a broad workout and focused exercise, depending on your goals. It's perfect for beginners to learn the basics since it teaches in a calm, structured way.

Restorative and Yin Yoga 

Yin Yoga involves long, deep stretches that target the body's connective tissues, such as the fascia, ligaments, and joints. You’ll hold floor-based poses for several minutes, using your breath to sink deeper into the stretch. Flexibility and relaxation are the aims of yin yoga. 

Restorative Yoga is all about complete relaxation. With props like bolsters and blankets, the body is fully supported, allowing you to release tension without effort. Poses are held for 10 minutes or more, and the goal is to rest, not stretch. This style is perfect for relieving stress.

Iyengar Yoga 

Iyengar Yoga is another beginner-friendly style developed by B.K.S. Iyengar. It’s known for its focus on alignment, precision, and the use of props like chairs, blocks, straps, and bolsters. Iyengar yoga teaches you to move mindfully and hold poses longer than in other styles, which can be physically challenging. The use of props makes Iyengar yoga accessible to anyone, even those with injuries or physical limitations.

If you’re feeling more confident and want to explore more challenging styles down the road, here are a few that might catch your interest:

• Flow or Vinyasa. A faster-paced, dynamic practice that links breath with movement. It’s a great option for building strength and cardiovascular health.

• Hot/Bikram Yoga. A vigorous style practiced in a heated room, designed to detoxify and increase flexibility.

• Ashtanga Yoga. A physically demanding, structured practice that follows a set sequence of poses.

• Power Yoga. A more intense version of Vinyasa, focusing on strength and endurance.

Bending into Shape

From physical fitness to mental clarity, yoga is a practice that offers endless benefits. Whether you’re looking to build strength, reduce stress, or simply find a bit of peace in your busy day, yoga has something to offer. The key is consistency—so roll out your mat and make time for yourself… your body will thank you!

Interested in starting your beginner yoga routine? Get started now for free on the PF App.