10 Cardio Workouts For Fat Loss That You Must Know

Medically reviewed by G. Liakeas, MD FACT CHECKED

You need cardio along with strength training if you want to burn more calories and increase your metabolism while at rest.

It might be quite challenging to squeezing-quality city aerobic exercises every week. You shall not be even aware of the type of cardio that you prefer.

Cardio does not have to be difficult many straightforward and enjoyable cardio exercises are surprisingly efficient in burning calories and fat.

Although you know which type of aerobic exercise could increase your heart rate and burn more fat faster. 

In this article, we will be looking at some of the best cardio workouts for fat loss.

Best Cardio Workouts For Weight Loss
  1. Jump Rope

    Jumping rope is an effective and useful cardio exercise. Jumping rope increases the suppleness of your surrounding connective tissue and tendons while also strengthening your calf muscles.

    In addition to your abdominal muscles, jumping rope also works the arms. Jump rope activities for fifteen minutes are advised by the National Heart, Blood, and Lung Institute as a moderate-intensity city workout.

    • Grip the jump rope’s handles loosely.
    • Keep the elbows tight to your torso and relax the shoulders.
    • Knees should be gently bent.
    • As the jump rope passes overhead, rotate it from your wrist while maintaining a clean arc.
    • To reduce impact on your ankles and knees, jump low.
  1. Cycling

    You should be prepared to move quickly. Consequently, refrain from using your smartphone while you are pedaling.

    The average 160-pound male might burn close to 1200 calories per hour during an intense spin class or indoor cycling, but only approximately 680 calories per hour during a moderate ride.

    The best approach to burn the most calories in the shortest period is to perform intervals on a gym’s stationary bike.

    Keep the intervals’ intensity very high for a few minutes, then gradually reduce it for about one minute. Repeat these intervals for as long as it is possible.

  1. Running

    Running in one place involves moving your body as if you were running, though you remain in a single position.

    As per 2015 research, running in one place could strengthen muscles, lessen muscular fatigue, and improve the capacity of aerobic exercise.

    Additionally, it also enhances lumbar stability, gait, and flexibility, according to the researchers. Running while stationary might also be included in an interval workout.

    In this method, a person performs a predetermined number of repetitions of several exercises. Running in one place during an interval workout could be performed like this:

    • Run in one place for 3 minutes.
    • Increase your speed for one minute.
    • Rest for one minute.
    • Jog in one place for 2 minutes.
    • Rest for one minute.
  1. Kettlebells

    Although a kettlebell exercise is not a cardio activity, the amount of calories that it burns makes it impossible to leave it off this list.

    Cardio and strength training are combined to have a great effect on kettlebell workouts.

    In addition, a recently published study on the impact of this sort of exercise on calorie-burning estimates that it burns about 30 calories every minute.

    This includes both the calories consumed during aerobic exercise and those burnt during anaerobic exercise.

    This is one of the very few cardio exercises which indeed help you to gain muscle.

    In only thirty minutes, you could expect to burn between 300 and 500 calories. It might be likely that your kettlebell workout is not heavy enough if you could complete a certain exercise for 50-60 repetitions.

    Avoid both going too hefty and too light. One of the greatest and most effective methods to use a kettlebell workout is to perform an exercise for 40 to 60 seconds and rest for 30 to 60 seconds.

    You then cycle through several similar moves. See the number of rounds you could complete with a thirty-minute timer set.

  1. HIIT

    Short bursts of HIIT, or high-intensity exercise, are interspersed along with recovery intervals of low intensity.

    By utilizing your body’s stored energy, high-intensity interval training boosts calories burned and metabolism.

    A person should perform one minute of high-intensity exercise followed by 3 or 5 minutes of rest, advises several studies.

    In one’s home, a person might decide to perform challenging workouts like burpees or sprinting, followed immediately by light jogging.

  1. Stair Climbing

    Another well-liked and effective exercise that burns calories and fat is stair climbing. Ascending stairs could strengthen your legs in a pretty helpful way. At the same time, you may be able to lose leg fat, as climbing stairs needs a more significant leg lift than walking.

    People having weak knees might find it challenging to climb stairs as they put a lot of pressure and weight on their joints. You might try giving the stair climber process an 80 percent or higher effort for 60 seconds, followed by a 2 to 3-minute active recovery.

    It is like a person toning his abs and upper body while toting medium-weight kettlebells or dumbbells. This workout might spice up your exercising process much over the usual range of calories expended workouts by doing 12-16 cycles.

  1. Rowing Machine

    By using the rowing machine, you might work your entire body. It also has the advantage of requiring no weight-bearing and being impact free.

    • Strap your feet to the platform while sitting in a chair.
    • Pull in your knees while bending your legs.
    • Grip your oars while keeping the arms straight.
    • While lifting your torso and moving your arms back, push on the platform with your feet.
    • Pull your arms back and bend the knees after fully extending the legs.
    • Repeat.
  1. Elevating Devices

    These elevating devices were initially created to reduce the impact on the hips and knees while enabling an excellent workout.

    The impact is quite minimal as it does not have as much of an impact on calories burned as equipment like stair masters and treadmills.

    But utilizing an elliptical machine could be a great method to lose weight without harming the joints.

    A man weighing 160 pounds might only burn 400 to 500 calories per hour if he is moving at a pace that is above moderate.

    However, by varying the resistance, intensity, and speed a person might get even more out of it. To properly work your different leg muscles and glutes, add a steep elevation.

    By not considering the impact, this motion could imitate stair climbing. With more resistance and a low slope, you could simulate skiing for a challenging quad exercise workout.

    Avoid gripping the rails or handles too tightly, as doing so might decrease your efforts and also cause wrist or shoulder pain.

  1. Swimming

    Swimming could be excellent for your health. The Department of Health and Human Services in Australia claims that swimming:

    • Maintains a healthy lung and heart.
    • Aids in maintaining a healthy weight.
    • Increases endurance, muscle strength, and heart fitness.
    • Increases heart rate but also lessens your body’s reaction to stress.

    Completing lengths in the swimming pool might be an aerobic workout. A person should increase their swimming capacity at a rate that works for them.

  1. Burpees

    Pushups, squats, and leaps are combined in burpees. This workout is successful as you work out several muscle groups, including your core, legs, and chest, and you also burn fat from your entire body.

    • 35 seconds of 8 reps followed by 35 seconds of break.
    • Repeat 5 times.


Any exercise which raises an individual’s heart rate is referred to as cardio, or cardiovascular exercise. People who desire to achieve or obtain a reasonable weight and maintain their health could benefit from cardio exercises.

An adult should engage in 80 minutes of high-quality aerobic activity or 160 minutes of moderate-quality aerobic exercise every week, as per the American Heart Association.

A person could choose from a wide number of cardio activities if they want to get in better shape or maintain or achieve a healthy weight.

One should take care not to overextend themselves and be conscious of their limitations. A person should consult a doctor if they have any worries regarding their fitness regimen.

It is also crucial to remember that regular exercise and a balanced diet are necessary for staying in good health and keeping a healthy weight.

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