The right kind of cardio can make all the difference in your quest for a ripped body. So what is the best cardio for weight loss? Let’s find out.
One thing is certain, though-if you’re like most guys and do cardio exercises to help maintain lean muscle mass while showing off those impressive weightlifting gains, there’s absolutely nothing wrong with this routine! But when we talk about which type will burn more fat, That decision gets tricky quickly because everyone has their own unique situation artwork ticking away under their skin.
Cardio is a great way to keep fit, but which cardio options are best if you’re trying to lose weight? To find out, we explored all cardio workout routines and came up with the best cardio for weight loss. The best way to lose weight with cardio is actually quite simple: choose an activity that gets your heart rate up for at least 30 minutes, preferably 45-60 minutes, burns calories, and works different muscle groups.
What Is The Best Cardio For Weight Loss?
The best cardio for weight loss is any activity that burns calories and raises your heart rate. That’s because the more calories you burn, the more fat you lose. Whether running, jogging, spinning, or swimming, it’s great for weight loss if it gets your heart pumping and helps you shed pounds.
Cardiovascular exercise is one of the most important components of a weight loss program. It can help you burn calories and lose fat, and it can help you maintain your new weight once you lose it.
Here are the best cardio exercises for getting rid of weight faster and seeing results sooner:
Walking
Walking is one of the easiest and most convenient ways to exercise. It can be done anywhere, at any time, and with little to no equipment. If you don’t have a gym membership or limited time for working out, walking is an excellent choice for getting in shape and losing weight.
Walking is the most popular form of exercise in the world. It’s easy to do, and it doesn’t require any special equipment.
Walking for weight loss is a great way to get started if you want to improve your health. Here are five reasons why walking is the best cardio for weight loss:
It’s free! All you need is a pair of tennis shoes or walking shoes, which are relatively inexpensive compared to other exercise equipment. You can even walk outside or indoors on a treadmill.
It’s convenient! You can walk anywhere and anytime—at home, at work, or at the park. You don’t have to worry about driving or parking because you can walk almost anywhere!
It burns calories! Walking burns more calories per minute than any other form of exercise because your body has to work harder than when sitting still, which helps build muscle tone and burn fat all over your body — especially in your thighs, buttocks, and hips.
It improves heart health! The American Heart Association recommends 30 minutes of moderate-intensity aerobic activity five times per week as part of an overall healthy lifestyle that includes nutritious eating habits and regular physical activity (including resistance training).
High-intensity Interval Training
High-intensity interval training, or HIIT is a type of cardio that involves short bursts of high-intensity exercise followed by rest periods. Studies have shown that HIIT can be more effective for weight loss than steady-state cardio because it increases metabolic rate and burns more calories in a shorter amount of time. For example, a study published in the Journal of Obesity found that participants who did HIIT for 12 weeks lost more body fat and improved their cardiovascular fitness more than those who did steady-state cardio.
When writing about HIIT, it’s important to highlight the benefits of this type of workout for weight loss. You might also want to include information on how to perform HIIT safely and effectively and tips for incorporating it into a workout routine.
Since there are so many different HIIT workouts out there, it’s essential to understand the benefits before trying one. Here are four reasons why high-intensity interval training is the best cardio for weight loss:
HIIT burns more calories than steady-state cardio.
- When you exercise at higher intensities, your body has trouble supplying enough oxygen to your muscles and organs. As a result, your body may use stored energy (glycogen) as fuel to keep going until it can catch up with the oxygen supply.
- After this period of “oxygen debt,” the body can jump right back into fat-burning mode and continue burning calories even after exercise ends—thereby increasing the total calories burned during a workout.
- HIIT improves cardiovascular fitness and VO2 max faster than steady-state cardio.
- The American College of Sports Medicine recommends that adults perform at least 150 minutes of moderate-intensity aerobic activity each week in order to improve and maintain cardiovascular health. However, HIIT can be a more time-efficient way to get your cardio in.
- A study published in the Journal of Applied Physiology found that subjects who performed HIIT (30 seconds at 95% effort followed by four minutes of active recovery) thrice weekly for eight weeks improved their VO2 max.
Sprinting
Sprinting is the most effective form of exercise for fat burning. It burns more calories than other forms of exercise and can help you lose more weight than steady-state cardio like jogging or walking.
The reason why sprinting is so effective at burning fat is that it trains your body to burn fat as its primary energy source instead of using carbohydrates. When you train your body to use fat as its primary fuel source, it will become much more efficient at using fat for fuel during exercise, which means that you’ll be able to perform longer and harder workouts without tiring out so quickly.
As a result, sprinting will also increase your metabolic rate, which helps you burn more calories both during and after your workout.
Resistance Training
While cardio is important for weight loss, resistance training can also be beneficial. Building muscle mass can increase metabolic rate and help to burn more calories even at rest. Additionally, resistance training can help to improve overall body composition, leading to a leaner, more toned appearance.
When discussing resistance training, it’s important to emphasize that it’s not just for bodybuilders or athletes. Anyone can benefit from incorporating resistance training into their workout routine, regardless of their fitness level or goals. You might also want to include information on how to perform resistance exercises safely and effectively and tips for incorporating them into a workout routine.
Jumping Rope
Jump rope burns more calories than any other cardio workout because it uses every major muscle group in your body. When you jump rope, you use your arms, legs, back, and abs to maintain your balance as you hop across the floor. This makes jumping rope a full-body workout that will keep your heart rate up and burn more calories than other forms of cardio like running on a treadmill or riding an exercise bike.
GoxRunx Jump Rope Skipping Rope for Fitness Workout
Tangle-Free Speed Jumping Rope
- Tangle-Free Speed Jumping Rope
- Fast and Smooth
- Perfect for exercise
- Adjustable Length
If you want to lose weight by exercising at home with a jump rope, there are several things that you should know:
- Choose an appropriate length of jump rope—choose a jump rope that is long enough so that when you hold both ends together, they reach from just above your knees to just below your chest (about 48 inches). A shorter rope will be too difficult to jump with, while a longer rope will be too easy and won’t provide enough resistance.
- Wear comfortable shoes—jumping rope is a high-impact exercise, so it’s important to wear shoes that will cushion your feet and protect your joints. Running shoes or cross-trainers are a good choice.
- Start slowly—if you’ve never jumped rope before, start with a slow pace and focus on getting the rhythm of the jump before increasing your speed.
- Use an interval timer—if you’re jumping at home, use an interval timer to keep track of your jumps. A good goal is 100 jumps in two minutes, but you can gradually increase this as you get more comfortable with jumping.
- Keep your jumps consistent—when jumping, make sure that each jump is the same height and distance apart. This will help you maintain a consistent rhythm and avoid getting tired too quickly.
Cycling
Cycling is one of the best ways to burn calories, build endurance and strength, improve flexibility, and improve cardiovascular health.
It involves pedaling a bicycle with cranks connected to pedals. It can be done on a stationary bike that’s set up in your home or at a gym, or you can go outside and ride on trails. By riding regularly while increasing your intensity each week, you’ll soon see results!
Running
Running is the best form of cardio for weight loss. It can help you lose belly fat and tone your body, which is both important when it comes to losing weight. Not only that, but running will also improve your cardiovascular system, reduce stress and anxiety levels, improve your mood, and make you happier overall.
Running is great for burning calories because it raises your heart rate so high that you burn more energy than sitting down or standing still. This high-intensity activity strengthens the muscles in the legs and builds lean muscle mass at the same time, which helps improve bone density. In addition to all of these great physical health benefits, running also has some mental health benefits, such as making people feel better about themselves by releasing more endorphins during workouts and lowering their stress levels.
Swimming
Swimming is a great choice if you have a hard time starting or sticking to an exercise routine. It’s low-impact and easy on your joints, so it’s good for beginners who may not be able to handle more strenuous forms of cardio. Swimming also boosts your heart rate, engages multiple muscles throughout the body and improves cardiovascular fitness. Plus, water keeps you cool during workouts, so there’s no need for extra layers of clothing or equipment that cold-weather runners might use. That said, while swimming is certainly beneficial toward weight loss goals because it burns calories and tones muscles (not to mention how much fun it can be), it does require you to put some effort into learning proper form and technique before you start burning too many calories!
Rowing
Rowing is a total-body workout that can be an excellent choice for beginners and those who want to lose weight. It’s low-impact, putting less stress on your joints than other cardio exercises. Rowing also uses more muscles than most other cardio exercises. It burns calories and helps build lean muscle mass.
Concept2 Model D Indoor Rowing Machine
The World’s Best-Selling Rowing Machine
- Effective cardiovascular workout
- PM5 Performance Monitor
Rowing machines are great because you can do them at home without paying for a gym membership or the cost of driving to the gym (gas money). You can always find one at local gyms or fitness centers if you don’t have access to a rowing machine. Some people prefer working out on the water (rowing boats), while others prefer indoor machines—it’s up to personal preference!
Elliptical Machines
Elliptical machines are the best cardio machines for weight loss. They have been shown to burn more calories than most other cardio machines, and they can also improve your overall fitness level.
An elliptical trainer is an exercise machine that provides low-impact cardiovascular exercise. The elliptical trainer mimics walking or running without putting as much stress on your joints.
Elliptical trainers are great for people who want to lose weight or get in shape, but they’re also beneficial for people who wish to stay healthy. Elliptical trainers can help you burn calories and lose weight, improve your cardiovascular health, and boost your metabolism by strengthening the major muscle groups in your legs, buttocks, and arms—without putting much stress on your joints.
Body Rider Elliptical Machine and Stationary Bike
With Seat and Easy Computer
- Dual Trainer 2-in-1 Cardio Exercise Machine
- Home Gym
- Hassle-Free Transitions
- Includes An Adjustable Cushion
- Adjustable Home Workout Equipment
You can use an elliptical machine for general fitness or to help with specific goals like losing weight or building muscle mass. The elliptical machine is one of the best cardio machines for weight loss because it allows you to burn many calories while maintaining a steady heart rate throughout your workout.
Most ellipticals provide users with real-time feedback on how many calories they’ve burned during their workout session so that they can track their progress over time.
kettlebells
If you’re looking for a way to burn fat, lose weight, and boost your fitness level, kettlebells are the answer.
Kettlebells are a fantastic workout tool to help you achieve your fitness goals. It’s a great cardio workout that can help you burn fat while also making you stronger, more durable, and more flexible.
The kettlebell swing is one of the most effective exercises to help you burn calories quickly. It’s also known as the king of all kettlebell exercises because it trains multiple muscles simultaneously and improves overall strength and endurance.
The kettlebell swing is an explosive movement that activates multiple muscle groups like the quadriceps, hamstrings, glutes, and core muscles, to name a few. This makes it easier to lift heavier weights during other exercises, like squats, deadlifts, and lunges, without having to change your form or technique.
Here are some of the benefits of using kettlebells for weight loss:
- Boost Metabolism & Reduce Fat Storage
- Exercising with kettlebells increases muscle activity, which increases metabolism by up to 30%. This means your body burns more calories even after exercising, which helps reduce fat storage.
- Kettlebells also help to improve insulin sensitivity, which helps reduce the risk of developing type II diabetes.
- Burn Calories Quickly & Lose Weight.
- Kettlebells are a great way to burn calories quickly and lose weight. A study showed that 20 minutes of kettlebell training could help you burn up to 200 calories.
- This makes kettlebells an efficient way to workout, especially if you’re trying to lose weight or burn fat.
- Improve Cardio Endurance & Stamina
Amazon Basics Cast Iron Kettlebell Weight
- Made of solid high-quality cast iron
- Textured wide handle helps ensure a comfortable, secure grip
- Supports a wide range of resistance-training exercises
The best cardio for weight loss is an activity that gets your heart rate up, burns calories, and works different muscle groups.
Cardio is any activity that gets your heart rate up and burns calories. Cardiovascular exercise is one of the best ways to lose weight and improve your health, and it’s also an important part of a healthy lifestyle. When trying to lose weight, choosing cardio exercises that are effective at burning fat and calories is essential.
FAQ about the Best Cardio for Weight Loss
Conclusion
So what is the best cardio for weight loss? The answer isn’t clear-cut. It really depends on your individual needs and goals, as well as a number of other factors.
It is important to remember that all exercise is beneficial for your health. Even if an activity is not specifically for weight loss, it may still help you lose weight as long as you keep up a healthy diet and exercise regularly.
While there is no one perfect cardio for weight loss, the above cardio for weight loss stands out from the rest. If you’re looking for something to just get your heart pumping and work up a nice sweat, boxing is a great option. However, if you’re looking to see results or are competing in something like a triathlon, running will be the most beneficial.
References
High-Intensity Interval Training for Health and Fitness: Can Less Be More?” by Gibala et al.:
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00008.2014
“The Effectiveness of High-Intensity Interval Training for the Treatment of Obesity and Type 2 Diabetes” published in the Journal of Obesity: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5681229/
“Effects of high-intensity interval training on cardiometabolic health: a systematic review and meta-analysis of intervention studies” by Naci et al.:
https://bjsm.bmj.com/content/53/10/655
“The Benefits of Strength Training” by Harvard Health Publishing: https://www.health.harvard.edu/staying-healthy/the-benefits-of-strength-training
“How to Start Strength Training” by the American Council on Exercise: https://www.acefitness.org/education-and-resources/lifestyle/blog/6902/how-to-start-strength-training/
“Effects of Resistance Training on Metabolic Health” published in the Journal of Diabetes Research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4891996/
“Effects of aerobic exercise on energy expenditure and body composition during weight reduction in obese women” by Jakicic et al.:
https://academic.oup.com/ajcn/article-abstract/61/5/1131/4650531
“Effect of exercise intensity and duration on post-exercise energy expenditure” by Bahr et al.:
https://journals.lww.com/acsm-msse/Abstract/1987/10000/Effect_of_exercise_intensity_and_duration_on.9.aspx
“Resistance training conserves fat-free mass and resting energy expenditure following weight loss” by Hunter et al.:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3071363/
As a veteran fitness technology innovator and the founder of GearUpToFit.com, Alex Papaioannou stands at the intersection of health science and artificial intelligence. With over a decade of specialized experience in digital wellness solutions, he’s transforming how people approach their fitness journey through data-driven methodologies.