Diet & Weight Magazine

10 Best Cardio Exercises For Weight Loss – Burn More Calories

By Barun K.

cardio exerciseAs far as weight-loss exercises are concerned, the intensity of an exercise is considered as the parameter. The more intense the workout you perform, the more calories you burn and the more weight you lose.

Cardio exercises are one of the simplest forms of weight-loss exercises; they elevate the heart rate and also boost your metabolism. Cardio plays a key role in the weight-loss process.

Considered as one of the best exercises for burning fat, cardio allows you to get a lean body, initiate muscle growth, and lose excess fat.

Here are some of the best cardio exercises for weight loss that can help you to burn fat quickly.

1. Sprinting


One of the easiest ways to burn more calories in a small amount of time is sprinting.It can be done on a treadmill or outside.

You hardly need any equipment to do this kind of workout, as it can be done anywhere. If you are looking to lose weight quickly, sprinting has to be your first choice. People are known to jog on a regular basis to burn more calories, but sprinting (running with speed and intensity) helps gain better results.

Combine sprinting and jogging, like jogging a lap after sprinting a lap, and keep repeating. If you are using a treadmill, then you can alternate the belt speed accordingly.

2. HIIT training (or high-intensity interval training)


As mentioned above, intense training is the key to burning more calories quickly. HIIT allows you to work out every part of your body, burning lots of fat and calories. It can help you to burn almost 500 to 1,500 calories per hour.

HIIT workouts are known to work best due to the intensity of every exercise and the variety of exercises and the repetitions that are performed.

You can simply combine and a body-weight movement with a weighted movement and a basic cardio element. This acts as the perfect fat burner.

3. Rowing


Rowing is considered an intense training exercise because of its combined positive effects on the upper and lower body. For individuals looking to get lean bodies with good posture, rowing is the best way to do so with minimum stress on joints and ligaments.

One can easily burn around 800 calories every hour at an average pace on the rowing machine. Also, increasing the intensity of the training with frequent sprints can increase the number of calories burned to 1,000 per hour.

Ensure you follow the correct posture while rowing. Working with both your arms and legs will definitely make it easier to allow you to complete more reps.

4. Swimming


Swimming is another very effective cardio workout that helps you to burn fat all over your body. When swimming, you continuously paddle and flap your hands and legs to ensure you keep afloat in the water.

This definitely requires all your muscles working together.

Combining different types of strokes when swimming can help you to burn a larger amount of calories in a short time. It increases your heart rate and metabolism, as there is a continuous demand for energy.

5. Cycling

Group Cycling

You can easily find a cycling machine at any gym that you visit. As you must work at an intense rate, there are not many individuals that try to put forth effort on this machine. You can’t simply paddle the cycle like you are going for a ride.

You must follow a vigorous training schedule, ensuring that you do intense cycling for as long as you can by taking proper intervals in between in order to get better results. This will allow you to burn more calories at a constant rate.

Keep in mind that in order to get benefits from cycling, you must follow an intense workout routine. Combining slow and high-intensity cycling for around 15-20 minutes can bring you best results.

6. Kettlebells


Kettlebell training is not new for individuals who hit the gym often. Although technically not considered a cardio exercise, kettlebells are known to offer high calorie-burning effects.

Kettlebell workouts are a compilation of strength and intense cardio incorporation. It not only allows you to burn aerobic calories but also works effectively toward burning anaerobic calories. People are known to burn 1,000-1,200 calories per hour with this training.

It is essential to have the optimum kettlebells (neither too heavy nor too light) to get maximum results. Doing continuous reps for around half a minute with a change in movements can bring the best results.

7. Jumping rope or skipping


Jumping rope is one of the mainstream exercises that many gyms include. As it only requires a jump rope to work with, it is very cheap and easy to do. Apart from this, it also enhances foot speed and also burns a lot of calories.

Jumping rope also improves shoulder strength and coordination between the mind and body. It also plays an important role in simulate sprinting and allows you to burn 500 calories in 30 minutes.

Jumping rope has to be done at frequent intervals, as it is something that one cannot do straight for half an hour. For a high-intensity workout, try jumping as fast as you can and then take a break for a few seconds. Performing these reps will definitely help you to burn some quick calories.

8. Stair climbing

stair climbing

Stair climber can also be the cardio exercise to burn fat that you are looking for. A frequently followed method to burn fat and calories, it can help you to burn around 500-600 calories.

Stair climbing induces pressure on your joints and ligaments; thus, it is not favorable for every individual. Moreover, as it requires you to lift your leg higher up, you are likely to work more muscles compared to walking, and this definitely helps you to get strong legs, too.

In order to give your utmost focus to stair climbing, you can make use of kettlebells or dumbbells.This will help you to develop upper-body strength, too. Using weights for this workout will increase the amount of calories that are burned.

9. Running

exercise with music

When you run at a constant pace, you are likely to burn more calories and fat, and running is one of the easiest ways to do so. As it also paces the heart rate, running increases the rate of calories burned. However, overdoing running can cause problems in maintaining muscle.

For individual looking to lose weight by running but not affect joints, it is advised that you run on soft surfaces instead of cement or blacktops. If you choose to run on a treadmill, you can run at a constant speed for around 30-60 minutes daily to achieve best results.

Running at a continuous pace is what triggers fat and calorie burning in the body. You can also join a runners club to take part in running with other individuals to make it a fun task if running alone seems to be boring.

10. Circuit training

Circuit Training

One of the best cardio exercises that you can follow to lose extra amounts of fat and increase calories burned is circuit training, which consists of a number of high-intensity workouts performed one after another without taking a long rest.

You can combine sit-ups, jumping rope, burpees, or other exercises that you like to form your own circuit routine and follow it.

Even a circuit training routine must be performed in reps, so ensure you do a little research before planning a routine. Being flexible, you can choose and combine any aerobic and anaerobic exercise for your circuit training workout. This helps you to lose weight by increasing your metabolism and heart rate; thus, it works well to burn more fat and calories in a short time.

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