Best Cardio for Weight Loss That Actually Work

Check out the best Cardio for weight loss workouts and learn about how long this workout needs to be done. Read more to understand better about Cardio exercises.

Best Cardio for weight loss has a significant positive impact on heart health and helps shield against diseases like diabetes, hypertension, and stroke. Also, those who desire to shed or maintain weight in order to be healthy can do these activities.

Cardio workouts can be performed in a variety of ways, whether inside, outside, with equipment, or without. To engage in an activity consistently over time, it’s critical to choose one that meets your preferences and is fun.

Low-impact, low-intensity exercises like rowing, incline walking, and biking or HIIT exercises done in short doses like kickboxing, interval training, and weight training are the greatest types of cardio to help you lose weight.

What is Cardio Exercise?

What is Cardio Exercise

Cardio is an abbreviation for cardiovascular exercise. It’s also known as aerobic exercise on occasion. Cardio helps increase your heart rate and breathing rate, which gives your heart and big muscle groups an excellent workout.

Simply put, this form of exercise helps you burn more calories, which is helpful for fat loss. Your metabolism will determine exactly how many calories you need to burn to lose a pound of fat, but in general, you need to burn 3,500 calories per week to lose a pound of fat.

Exercise that raises your heart rate is referred to as cardiovascular exercise. Cardio provides other advantages besides weight loss, even though some people just use it for that.

There are many different cardiovascular exercises, but the most crucial elements for achieving your fitness goals are consistency, length, and intensity.

Any rhythmic exercise that pushes your heart rate into your desired heart rate zone is known as cardio exercise, also known as aerobic exercise. You burn the most calories and fat in this area.

Despite the Physical Activity Guidelines for Americans’ recommendation that most adults engage in 150 minutes of moderate-intensity exercise per week, actual exercise requirements for weight loss are frequently higher.

You could require 300 minutes per week of exercise or more if you wish to drop more than 5% of your body weight. 10

According to these recommendations, moderate-intensity exercise is any activity that raises your heart rate. They do, however, also suggest that adding HIIT frequently yields superior outcomes for those who are overweight or obese.

It might also assist to combine weight training with your weekly exercise. It increases the amount of lean muscle in your body. Your body uses more energy when you have greater muscle, so you burn more calories both at rest and during exercise.

You may accelerate weight loss by adding exercise to a balanced diet. The Dietary Guidelines for Americans advise avoiding added sugar, saturated fat, salt, and alcohol while consuming enough fruits, vegetables, grains, low-fat dairy, lean meats, and healthy oils.

The most popular and best cardio for weight loss exercises includes swimming, cycling, and walking. Nevertheless, even simple housework tasks like sweeping and vacuuming can count as cardio exercise.

What is the best Cardio for Weight Loss?

What is the best Cardio for Weight Loss

First and foremost, not all cardio is made equal. Each kind burns a varied number of calories and might be more or less time-efficient. Furthermore, because our bodies are all diverse, how much energy one woman needs to accomplish a workout will range greatly from another.

If your objective is to shed weight, exercise will help you increase your calorie-burning rate. Yet, cardio does not have to include putting on your running shoes and hitting the street. 

Below mentioned are the best Cardio for Weight Loss

1. High-Intensity Interval Training

One of the best Cardio for weight loss is High-Intensity Interval Training. It is a style of exercise that mixes brief bursts of extremely intense effort with rest periods or low-intensity activity.

The idea is to exert a lot of physical effort on your body for a brief interval, then give it time to recuperate for a further brief duration before beginning the cycle once more. There are multiple iterations of this cycle.

When compared to other methods of exercise, HIIT can considerably raise your level of fitness. It is excellent at enhancing heart health and controlling diabetes. Moreover, it can increase your metabolism and aid in calorie burning.

2. Stair Climber

Stair Climber

Another low-impact best cardio for weight loss exercise that strengthens the entire body is stair climbing. Both your cardiovascular fitness and leg endurance are improved by it. It could even help you lose weight.

You may burn anywhere from 360 to 520 calories every hour by engaging in this type of exercise. All you need to do is change the pace and intensity to correspond with your level of fitness.

3. Running

Another excellent and best cardio for weight loss activity is running. It provides a number of health advantages, including fat burning. It can aid in muscular growth and strength, cardiovascular health enhancement, mood enhancement, and maintaining a healthy weight.

Depending on how hard you run, you’ll burn different amounts of calories.

4. Walking


The simplest and lowest-impact best cardio for weight loss exercise that everyone can undertake is walking. A healthy weight may be lost and maintained with brisk walking. It also has a number of health advantages.

You can lower your risk of heart disease, type 2 diabetes, and stroke by walking often. It can raise mental health, reduce blood pressure, strengthen bones and muscles, and enhance cholesterol levels.

5. Cycling

Cycling is great for both adults and children. You may get fitter, healthier, and happier with the aid of this low-impact workout. It may strengthen your bones, strengthen your heart, and tone your abs.

It is the ideal alternative to pursue to drop some weight because it enhances your general health and fitness. This is one of the best cardio for weight loss.

6. Sprinting


Sprinting is a form of interval training that alternates between quick bursts of high-intensity movement and brief rest or recovery intervals. You may increase your speed, agility, and cardiovascular fitness with this kind of exercise.

Sprinting involves short, high-intensity bursts called sprints that last 30 to 90 seconds, followed by recovery intervals of 30 to 3 minutes. Your muscles can relax during the downtime in order to accomplish the subsequent high-intensity burst more successfully.

By relying on this style of interval training, you may burn a lot of calories.

7. Elliptical

Most gyms use elliptical machines as a type of workout apparatus. It is intended to give low-impact cardio exercise that is secure for those who have knee or joint problems. On an elliptical trainer, the pedals move smoothly.

In contrast to running on a treadmill, your joints won’t have to take the full weight of your activity. This is one of the best cardio for weight loss.

8. Jump Rope

The next one of the best cardio for weight loss is Jump Rope. Adults may work out well by jumping rope. You may help yourself lose weight by engaging in this full-body aerobic activity. You use both your upper and lower bodies when you jump rope.

It raises your heart rate and helps you lose weight. Jumping rope is a great way to have fun and do fitness at the same time.

Benefits of Doing Best Cardio for Weight Loss

This is a brief summary of the advantages to your health that come from including cardiac activity in your schedule.

  • It lowers the chance of illnesses including obesity, diabetes, high blood pressure, heart disease, and these others.
  • It aids in the elimination of persistent discomfort.
  • Your immune system and heart are strengthened by it.
  • You may keep your weight in check by frequently engaging in aerobic activity.
  • Asthma and sleeplessness may be helped to some extent by it.
  • You get more power, endurance, and toughness.
  • It contributes to raising healthy cholesterol.
  • Your lung and muscular fitness improves.
  • Endorphin production is increased, which can improve mood.

Basic Precautions To Be Undertaken Before Starting Best Cardio for Weight Loss

Your fitness level and schedule will determine how often you train out. The fundamental rules are:

  • Try moderately intensive cardio for 30 minutes per day, five days per week, or strongly strenuous cardio for 20 minutes per day, three days per week, for overall health. You may also use a combination.
  • You may need to engage in more than 300 minutes of moderate-intensity exercise each week to achieve your objectives for weight loss and/or to prevent gaining weight.
  • You require between 150 and 300 minutes of moderate-intensity exercise every week to maintain a healthy body weight.

What should be the frequency of the best Cardio for Weight Loss?

Your fitness level and goals will determine the ideal workout intensity level for you. Throughout your workouts, you may concentrate on one of three distinct degrees of intensity, and you can even combine all three levels into one workout:

  • Intensive Cardio – This corresponds to a 7 to 8 on the scale of perceived effort, or between 70% and 85% of your maximum heart rate (MHR). You feel challenged and are too out of breath to converse for very long at this level. Try beginning interval training if you want to exert more effort for shorter periods of time.
  • Cardio at a Moderate Intensity – The MHR range for moderate effort is between 50% and 70%. (a level 5 to 6 on the perceived exertion scale). In its Physical Activity Recommendations, the U.S. Department of Health and Human Services frequently suggests this degree of intensity. Usually, when working out, you want to aim for this level.
  • Cardio at a Low Intensity – This kind of activity is seen as being at or below 50% of your MHR, or between levels 3 and 4 on the scale of perceived effort. When you warm up or squeeze in other exercises during the day, like walking, you should work at this level.


What should be the frequency of best cardio for weight loss?

It can be beneficial to exercise a little bit each day if you are new to it, want to be healthy, don’t have much spare time, and aren’t concerned about losing weight. Cardio 3 to 4 days per week is usually plenty if you have been working out consistently for years, are accustomed to working out for 60 minutes at a time, and are more concerned with developing muscle than burning fat. It’s crucial to think about both frequency and intensity while discussing frequency. Cardio exercises of light to moderate intensity may often be done every day. Yet, if you engage in high-intensity exercise, you’ll want more days off between workouts. Combining the two prevents burnout and facilitates the use of various energy systems.

How to choose the best cardio for weight loss?

Identifying the kind of activities you love is the first step in selecting the best cardio workout for you. Consider what you would feel comfortable incorporating into your life and what suits your personality. This is important because if you dislike the workout, you’re less likely to continue doing it over time. Running, cycling, and walking are all enjoyable outdoor activities. If you prefer to work out in the gym, there are several alternatives available, including treadmills, elliptical trainers, climbers, stationary cycles, and more. You may perform the best cardio for weight loss workouts at home including burpees, jumping jacks, running while stationary, and jumping rope. A different choice is to purchase your own elliptical or treadmill machine.

Which cardio for weight loss burns the fattest?

The best cardio for weight loss that burns the most calories per hour is running. Swimming, walking, and stationary bicycling are other fantastic possibilities. HIIT workouts are excellent for calorie burning. Your body will continue to burn calories for up to 24 hours after a HIIT workout.

Will a Cardio workout reduce belly fat?

Cardio is a powerful strategy to lose weight and enhance your health. Also, studies indicate that it may be a useful kind of exercise for losing abdominal fat.

How much cardio should you do each day to lose weight?

According to researchers, the findings imply that 30 minutes of daily exercise may have significant advantages for weight loss. For instance, after shorter exercises, people could still have enough energy to engage in more physical activity throughout the day.

Final Words 

Recognizing the importance of the best cardio for weight loss is crucial while trying to reduce weight.

When losing weight and burning fat is the goal, you must start a healthy eating plan that leaves you in a modest calorie deficit over a period of 6 to 12 weeks.

To ensure that muscle loss is kept to a minimum, this deficit should be combined with a weight-training regimen that works the majority of muscle groups twice per week.

If you need to lose weight with your present routine and don’t want to change how many calories you consume just yet, cardio can assist.

Like everything else, your weight loss will shift to a bigger proportion of muscle loss rather than purely fat loss if you start performing too much cardio, especially high-impact cardio, in place of weight training.

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Pavitra Kumar

Pavitra Kumar is the Founder of  He is a full-time blogger and organic affiliate marketer, particularly in SEO & Content.

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