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Best cardio exercises for weight loss

Team AckoJun 22, 2023

Cardio exercises can greatly improve heart health and prevent conditions such as diabetes, high blood pressure, and stroke. Also, these exercises are ideal for individuals who want to lose or maintain weight to stay healthy.

There are different ways of doing cardio exercises; they can either be done indoors or outdoors with equipment or without any equipment. It is important to find an activity that suits you the best and is enjoyable so that you can stick to it in the long run. This article contains a list of the top cardio exercises that can aid in burning body fat.

Best Cardio Exercises For Weight Loss



The best cardio exercises for weight loss

Listed below are the best 11 workouts that are effective in losing weight.

1. High-intensity interval training (HIIT)

It is a type of workout that alternates between short intervals of very high-intensity activity and periods of rest or low-intensity activity. The goal is to push your body hard for a short period of an interval, then allow the body to recover for another small amount of time before starting the cycle again. This cycle is repeated several times. 

HIIT can significantly improve your fitness level when compared with other types of workouts. It is effective in improving heart health and managing diabetes. It can also help you burn more calories and speed up your metabolism.

2. Stair climber

Stair climber is another low-impact cardio workout that works on the whole body. It helps you develop greater leg endurance and improves cardiovascular fitness as well. It can even aid your weight loss journey. By doing this form of cardio, you can burn 360 to 520 calories in an hour. All you have to do is adjust the speed and intensity to suit your fitness level. 

3. Running

Running is another great cardio exercise. It offers a range of health benefits, including burning fat. It can help you build and strengthen muscle, improve your cardiovascular health, boost your mood, and maintain a healthy weight. How many calories you burn depends on the intensity by which you run. 

4. Walking 

Walking is the easiest and most low-impact workout anyone can do. Brisk walking is great for losing and maintaining a healthy weight. Also, it offers a series of health benefits. Walking regularly can help reduce your risk of heart disease, type 2 diabetes, and stroke. It can improve cholesterol levels, strengthen bones and muscles, lower blood pressure, and boost mental health. 

5. Cycling

Cycling is excellent not only for kids but for adults too. This low-impact exercise can help make you fitter, healthier, and happier. It can improve your cardiovascular health and bone strength, as well as tone your abdominal muscles. As a workout that improves your overall health and fitness, it is a perfect option to take up to lose some weight.

6. Sprinting

Sprinting is a type of interval training that alternates between high-intensity bursts of speed and brief periods of rest or recovery. This type of training can help you improve your speed, agility, and cardiovascular fitness. In sprinting, your high-intensity bursts (sprints) last for 30 to 90 seconds and your rest periods last anywhere from 30 seconds to three minutes between sprints. The rest periods allow your muscles to recover so you can perform the next high-intensity burst more effectively. You can burn many calories by counting on this type of interval training.

7. Elliptical

Elliptical machines are a form of exercise equipment available at most gyms. It is designed to provide a low-impact cardio workout that is safe for people with knee or joint issues. The pedals on an elliptical trainer move in a smooth motion. So your joints don’t have to bear the brunt of your workout like they would if you were running on a treadmill. 

8. Jump rope

Jump rope is a perfect workout for adults. It is a full-body cardio exercise that can lend you a hand in shedding kilos. When jumping rope, you are engaging both your upper and lower body. It gets your heart rate up and burns calories. Jumping rope can be a good source of fun and exercise at the same time.

Benefits of cardio exercise

Here’s a quick rundown of the health benefits you can reap by incorporating cardio exercise into your routine.

  • It reduces the risk of health problems like diabetes, high blood pressure, heart disease, stroke and obesity.

  • It helps you get rid of chronic pain.

  • It strengthens your heart and immune system.

  • By doing aerobic exercise regularly, you can maintain a healthy weight.

  • It can provide some relief from asthma and insomnia.

  • You get increased strength, stamina and endurance.

  • It helps increase good cholesterol.

  • You get better lung and muscle fitness.

  • It increases the production of endorphins, which can uplift the mood.

Frequently Asked Questions (FAQs)

Here is a list of some common questions and answers about cardio exercises and weight loss.


How do cardio exercises affect weight loss?

Cardio exercises can help you burn more calories if you do them at least 5 days per week. 

Which form of cardio burns the most fat?

Running and HIIT are two cardio exercises that burn a good amount of calories. 

What happens if you stop cardio?

You will notice decreased muscle mass when you stop cardio for a longer time. You may also experience a reduction in your muscular endurance.

Can cardio burn belly fat?

You can burn overall fat, including belly fat, if you combine cardio and resistance training with a suitable diet.


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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