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10 aerobic exercises for weight loss

Team AckoJan 17, 2024

Aerobic exercises offer plenty of health benefits. They are suitable for everyone, no matter the person’s age or fitness level. Regarding weight loss, you must combine aerobic exercises with a macro-balanced diet. Read ahead to know some of the best aerobic exercises for weight loss.




What is aerobic exercise?

Aerobic means ‘with oxygen,' which means your breathing pattern controls the amount of oxygen your muscles get. The oxygen in your muscles gives you the strength to move. Your heart beats fast and your lungs take in more oxygen when you perform aerobic exercise. Aerobic exercises are considered best for improving heart health.

Top 10 aerobic exercises for weight loss

Listed below are the best aerobic exercises that not only help you lose weight but also offer numerous health benefits.

1. Jumping rope

Jumping rope is a full-body workout that increases your heart rate, strengthens the lower body and improves coordination and cognitive function. There is no fixed time to do this exercise. You can do it in the morning or evening. Start with 3 to 5 minutes of rope jumping, and increase the time gradually. Make sure you warm up with 8 to 10 jumps and then jump continuously for a minute. You can burn around 200 calories a day by doing it for 20 minutes.

2. Burpees

Burpees are also an aerobic workout that helps enhance your coordination and stamina. This exercise works on different parts of your body, such as the quads, arms, chest, shoulders, and glutes. This exercise strengthens muscles in the upper and lower bodies and improves blood flow throughout the body. It also elevates your heart rate, which helps you burn more calories. The best time to do this workout is in the morning, but you can do it in the evening as well. If you are just starting out, then begin with 5 to 10 repetitions and increase the number slowly. Once you get used to it, do three sets of 15 to 20 repetitions of burpees four times a week.

3. Cycling

Cycling is a low-impact aerobic workout that is excellent for losing weight. It is ideal for people with knee pain or arthritis, as it does not strain muscles or joints. It boosts heart health, strengthens lower body muscles, and improves blood circulation. Start with a 10-minute ride and increase the time gradually. Opt for stationary bikes if you are not comfortable cycling outdoors. You can burn around 300 calories by cycling for an hour.

4. Swimming

It is a low-impact, full-body aerobic exercise that has a lot to offer. It is beneficial for increasing stamina, heart health, and flexibility. It helps tone your muscles, especially the arms and back, and strengthen your core. Swimming for just 30 minutes can burn up to 250 calories. It is vital to note that the number of calories you burn also depends on your stroke type. A butterfly stroke works on the entire body and, therefore, will burn more calories.

5. Walking

Walking is one of the most convenient aerobic exercises that offer a myriad of health benefits. It strengthens bones, supports cardiovascular health, improves mental health, boosts metabolism, reduces the risk of cancer, and helps manage weight. Further, it prevents certain medical conditions like type 2 diabetes and high blood pressure. If you want to lose weight, aim for 30 minutes of brisk walking daily.

6. Stair climber

Next on the list is the stair climber, which is a popular form of aerobic exercise for weight loss. It works on your hamstrings, quads, and glutes. It helps improve coordination and strengthens leg and core muscles. You can begin by walking up and down the stairs for 5 to 10 minutes. Do this three times a week. This activity can help you burn around 150 to 200 calories in 30 minutes. It is critical to understand that stair climbers can cause significant joint strain. So, those with bone-related issues should seek guidance from their doctor before they incorporate this exercise in their routine.

7. Running

Running is one of the best and most effective exercises for losing weight. It builds stamina, improves heart health, and helps burn plenty of calories. Start with small goals at a slow pace and increase the time as well as intensity gradually. You can even begin with jogging or brisk walking. After that, plan to run 2 to 3 times a week. Make sure you opt for softer surfaces than cemented ones if you are running outdoors.

8. Zumba

It’s a high-energy form of exercise that involves slow and fast movements. It is a full-body workout that can boost your overall health. It can help you lose weight, get toned muscles, and improve flexibility, mood, and coordination. Further, it supports heart health and improves blood pressure. In a nutshell, it improves the quality of life.

9. Mountain climbers

It is a low-impact, total-body exercise that focuses on the quads, shoulders, lower back, hamstrings, and glutes. It increases stamina and endurance, strengthens the core, and improves your body's blood flow. This aerobic workout can reduce fat in your body.

10. Aerobic strength circuit

It is a series of exercises, such as lunges, push-ups, squats, etc., that include little to no rest between bouts of work. These exercises are of moderate intensity and can last 30 to 60 minutes. You can use resistance bands, weights, or exercise balls to increase the intensity. By doing an aerobic strength circuit, you will not only shed some weight but will also be able to improve your heart health. Further, increased flexibility, endurance, and toned muscles are the bonuses you get by counting on this type of workout.

Health Benefits of Aerobic Exercise

  • It keeps your heart healthy 

  • It helps you lose weight 

  • It increases your stamina

  • It boosts your mood 

  • It is great for lung health 


Not only is exe­rcise beneficial for your body, but it also doe­s wonders for your mind. Get moving with some form of e­xercise daily. Witness the­ positive changes it brings right before­ your eyes.

Frequently Asked Questions (FAQs)

Here are some common queries and their answers related to aerobic exercises and weight loss.


Does Aerobics Really Help in Weight Loss?

Any form of exercise is great. However, nutrition plays an important role too. If your goal is weight-loss, it's important to follow a calorie-deficit nutrient-rich diet along with a good exercise routine. 

How Much Time Does It Take to Lose Weight With Aerobics?

Different strokes for different folks! It all depends on your body composition, your diet and lifestyle. 

Is Aerobics Good for Weight Loss for All Age Groups and Genders?

Anyone can do low-impact ae­robic workouts. Being old or young, male or female­ doesn't limit this. But, always consult your doctor before be­ginning an exercise plan.

What Is the Best Time to Do Aerobics for Weight Loss?

It totally depends on your convenience. Make time to exercise based on your daily routine. Just make sure you don’t work out immediately after your meals. 

Can you do aerobics every day?

You can do it regularly, provided you do not push yourself too hard with every workout. Make sure to have a rest day, as it will help you avoid burnout.

How long should I do aerobic exercise?

Begin slowly and gradually increase the timings. Try to do at least 150 minutes of moderate aerobic exercise every week.

What are some best examples of aerobic exercise?

Here is a list of the top 5 aerobic exercises.

  • Swimming

  • Cycling

  • Burpees

  • Mountain climbers

  • Running

Is walking every day enough exercise?

A regular brisk walk can help you lose body fat, maintain weight, and prevent conditions such as high blood pressure, diabetes, heart disease, etc.

Is aerobics good for losing belly fat?

You can lose overall weight, including belly fat, by incorporating some high-intensity aerobic exercises into your routine.


Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. Please consult a doctor before making any health-related decisions.


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