Train Like An NFL Cheerleader: 5 Best Cardio Workouts That Burn Fat
Photo courtesy: Dallas Cowboys Cheerleaders
Auditions are just around the corner!
Like thousands of women who aspire to be part of an NFL cheer squad, you're getting yourself ready for the auditions by working out. When it comes to physical activity, cardio exercises are always the best. Regardless of your age and fitness level, cardio will work wonders on you.
Experts say that it's good to combine cardio with strength training. You can hit the gym to have a trainer help you workout with dumbells. But starting with just a 30-minute cardio exercise daily can eventually help you build up your endurance and stamina.
To choose the perfect aerobic exercises for you, always go for the ones that you can consistently enjoy. Mixing them up every now and then is important so your body doesn't hit a plateau.
Below is a list of the best cardio workouts for your pro cheerleading audition goals.
1. Elliptical Trainer
Also known as a cross trainer, an elliptical trainer is a combination of a stair climber and a cross-country ski machine. Whether you go fast or slow to simulate running or walking on an elliptical, there will be less impact on your joints. Most current users of the cross trainer mention that they feel they are able to burn more calories than running outdoors and using a stationary bike or treadmill.
Calories burned: 345 calories in 30 minutes (160 lb person)
Advantages of using an elliptical trainer:
- Provides a total body workout. It works your upper and lower body at the same time. This includes your arms, legs, chest, butt muscles, and hamstrings.
- Burns more calories in less time with less exertion.
- Less stress on the knees, back, and hips.
- Builds muscular endurance.
Tips when using an elliptical trainer:
- Slowly increase the resistance of the machine to add challenge to the workout. This helps you push through and burn more calories.
- Actively push and pull the handles so your upper body works.
- Maintain an upright posture and tighten your core.
2. Running Outdoors
If you feel bored exercising indoors, you better hit the road. Running outdoors early in the morning gets you a healthy dose of vitamin D. You don't need any equipment plus you can run anywhere and experience nature. Since running encourages you to push through to reach your destination, you get to be more goal-oriented. According to Jason Fitzgerald, a USA Track & Field-certified coach, running develops your tenacity and mental toughness. You need those to ace the upcoming pro cheer tryouts!
Calories burned: 295 calories in 30 minutes at 15 minutes/mile (160 lb person)
Advantages of running outdoors:
- Helps you get fresh air and enjoy the scenery while you burn calories.
- The faster you run, the harder your heart works.
- Strengthens the ligaments around your joints.
- Outdoor exposure puts you in an amazing mood.
- Tones your whole body.
Tips when running outdoors:
- Warm up with a brisk walk for a few minutes.
- Start slow to build momentum.
- Wear stable running shoes.
- Add mileage over time to add more challenge.
3. Jump Rope
Exercising using a jump rope may make you feel like a kid but this classic fat-burning workout is cost-effective and lets you develop speed, agility, strength, and coordination for your pro cheerleading needs. You can use a jump rope indoors or outdoors depending on where you want to workout. This piece of equipment is versatile (you can bring it during your travels) and suits any fitness level. According to Livestrong, a 10-minute jump rope is equal to 30 minutes of jogging.
Calories burned: 125 calories in 10 minutes (average weight person)
Advantages of jump rope:
- Stimulates both hemispheres of your brain.
- Develops muscle endurance.
- Strengthens your bones.
- Boosts your athletic performance.
Tips when using a jump rope:
- Experiment on some unique moves to target different muscle groups.
- Rotate your wrist to turn the rope.
- Your elbows should be close to your ribs.
- Use a heavier rope if you are a beginner for easier movement.
4. Swimming
Getting you a quick calorie burn, swimming is a great cardio exercise that works on all areas of your body - without hurting your joints. The American Heart Association mentions that swimming for at least 30 minutes, 4 days a week lets you lose weight and enjoy other health benefits like better heart health and a lowered risk for getting diabetes.
Calories burned: 240 calories in 30 minutes (125 lb person)
Advantages of swimming:
- Can be a great stress-free alternative if you need to skip the gym due to muscle pain or injury.
- Improves your running performance.
- Makes you look and feel younger.
- The view of the ocean allows you to relax.
Tips when swimming:
- Start slow. Increase your swim time and decrease your rest interval over time.
- Control your food intake since you'll feel hungrier after swimming in cold water.
- Use different strokes for added fun.
5. Dancing
A lot of pro cheer squads incorporate a combination of Hip-Hop and Jazz in their dance routines. Taking up a dance class that teaches you these dance styles will not only help you lose belly fat, you'll also get to meet one of the judging criteria during the tryouts. Yes, dancing is a total body workout that doesn't feel like exercise at all! You can get started with a pro cheer dance cardio class at the comfort of your own home by trying our POM FIT™ GAMEDAY1 series.
Calories burned: 222 calories in 30 minutes
Advantages of dancing:
- Adds excitement to your workout plan.
- Allows you to socialize and meet new people (if you join a dance class).
- Improves your strength and flexibility.
- Boosts your self-confidence especially when performing your freestyle dance in front of the judges.
Tips when dancing:
- Overcome your inner critic.
- Have fun with the music. Dance to the rhythm.
- Dance in front of the mirror to improve your moves.
- Stretch and warm-up.
Can you picture yourself performing as an NFL cheerleader?
If you would love to join the upcoming NFL cheer tryouts but have no idea on how to get started, my book entitled “Professional Cheerleading Audition Secrets: How To Become an Arena Cheerleader for NFL®, NBA®, and Other Pro Cheer Teams” will guide you every step of the way.
I’ve decided to write this book to help you discover reliable tips and advice on adopting the right mindset, maintaining your image, staying fit and beautiful, and more - based on my 20+ years of experience in the cheerleading industry.
Grab your own copy of my book by clicking the text or image below:
