– Best Cardio For Weight Loss –
What do you know about the best Cardio for Weight Loss? Low-impact and low-intensity exercise are the greatest types of cardio to help you lose weight. We’ll look at the advantages of weight loss and a few exercises like rowing, incline walking, and biking as we go along.
When it comes to determining which form of cardio workout is best for burning fat, you must first determine your desired lean body type.
If you’re like most guys, however, you do cardio to stay lean and show off your muscular gains from lifting weights, dubbed “the usual workout program.”
25 Types of Best Cardio For Weight Loss
More calories are burned as the intensity of the workout increases.
That’s why high-intensity interval training (HIIT) is a wonderful way to get shredded while keeping (or even increasing) muscle mass.
Here are the top 10 types of best cardio for weight loss recommended by experts to help you lose weight and see benefits faster:
Squats, leaps, and pushups are all combined in burpees.
This is an efficient workout since it burns fat from your entire body while also training different muscle areas, such as your chest, legs, and core.
‣ Do 10 reps in 30 seconds and then rest for 30 seconds.
‣ Repeat for 5 minutes.
Pushups are a great way to strengthen your arms while also stabilizing your core.
Begin with three sets of ten reps if you’re a beginner. Between sets, take a 60-90-second break. As your strength develops, accumulate the number of reps.
Be informed that step-ups as another great exercise to strengthen the legs while stabilizing your core and lower back muscles.
Start with a small step height (6 to 12 inches) and then progress to a higher height, like 24 to 30 inches.
‣ Complete 5 sets of 5 to 10 reps per side.
Want to make it challenging? Add weight by holding a dumbbell or kettlebell next to your chest or hold one in each hand.
Not only will your quads burn, but your heart rate will speed up and sweat will pour.
4. Incline Walking
This is probably one of the best options for those who love running yet want to limit the amount of impact they are putting on their body.
Inclined walking can burn just as many calories as running, if not more, and can also improve running form and muscle endurance.
The incline forces you to lift your legs higher (increased leg drives) and can help prevent overreaching with your stride (which can happen during running and result in knee pain).
You can even jog on an incline or do HIIT workouts in small doses if you want to get very similar training effects, if not more, than simply going out for a run.
Calories Burned Incline Walking
The average number of calories burned in 1-hour of brisk incline walking is between 224-and 310 calories.
5. Stair Climber
A stair climber is a low-impact form of cardio that can be a great way to improve muscle endurance of the legs, glutes, and calves.
For heavier individuals or those who wear weighted vests, this can also be a good way to increase strength and endurance.
This can also make walking or hiking more enjoyable as you will develop greater leg endurance that you can unleash on the trails after training the stair climber.
Calories Burned Stair Climbing
The average number of calories burned in 1-hour of walking on the Stairmaster is between 360-520 calories.
Rowing is a low-impact, high-intensity form of cardio that can increase leg endurance and pulling power.
Unlike other forms of cardio, rowing offers the added benefit of performing rows with the upper body, making this a total body cardio movement that targets the legs, core, and back muscles (and some biceps).
While this doesn’t build muscle like weights, it can offer some muscle endurance if that is something you are after.
Calories Burned Rowing
The average number of calories burned in 1-hour of brisk rowing is between 420-and 623 calories.
7. Assault Bike
This low impact, varied intensity type of cardio is a great option for all levels of lifters.
The low impact nature of this exercise makes it great for beginners and individuals who may have knee or lower back issues.
It’s also a great way to decrease muscle loss, potentially caused by high-impact exercises (when done in volumes that impede recovery and weight training progressions).
You can do long slow steady-state work, or you can incorporate HIIT to help burn more calories in less time and build leg power output.
And increase muscle endurance of the lower body and arms (shoulders and chest).
Calories Burned Assault Bike
The average number of calories burned on the assault bike is between 20-30 calories per minute if you’re doing a moderate-fast pace, which is far higher than other forms of cardio.
8. Weight Training
Resistance training is an essential part of losing weight and increasing the likelihood that the weight you lose is predominantly body fat (as opposed to muscle loss).
When weight training, you build muscle which can help to increase your metabolism, which means you’ll be able to eat more during your diet and lose weight (as opposed to not weight training).
Calories Burned Weight Training
The average number of calories burned in 1-hour of weight training is between 360-and 504 calories.
Boxing is a great way to burn calories and increase shoulder, back, and core endurance, while also limiting the amount of impact on the lower body.
This is also a more interactive cardio workout than running on a treadmill, which may help you enjoy your workouts more if you find sitting on a bike or running impalpable.
Calories Burned Boxing
The average number of calories burned in a high-intensity 1-hour boxing class is between 600-and 800 calories.
This is a significant form of total-body high-intensity, high-impact cardiovascular training.
Like boxing, this can help increase core strength, and muscle endurance of the shoulders, legs, backs, and core.
And also help you increase power production when throwing with maximal or near-maximal intensity.
This is also a multi-planar form of cardio, which can help increase athleticism and movement; in addition to also doubling as a substantial form of self-defense training.
Calories Burned Kickboxing
The average number of calories burned in a high-intensity 1-hour kickboxing class is between 600-and 800 calories.
11. Increase Daily Steps Count
While this may seem basic, this is one of the most effective ways to increase calorie expenditure.
By increasing your non-exercise activities (walking more, taking the stairs, riding bikes, increasing daily step counts).
You can increase your daily calorie expenditure without needing to slave away at the gym as much.
This is something anyone can do, doesn’t require you to sweat, and can help improve mood, not increase appetite (unlike hard workouts, and decrease stress (unlike hard workouts).
Calories Burned Increasing Daily Step Count
Most people burn 30-40 calories per 1,000 steps they walk, meaning they’ll burn 300 to 400 calories by walking 10,000 steps.
Running isn’t awful, but it can be when people are trying to lose weight and want to go from sitting on the couch to running 5 miles every day.
Running has a tremendous impact, and if you’re not prepared for the impact or stress of your body striking the pavement, you could get hurt.
Running is a high-impact sport that can lead to muscle loss, particularly in the lower body.
Finally, when you normalize the intensity at which various forms are performed, running is no more effective at burning calories than any of the others.
If your heart rate gets to 160 while running, rowing, or biking, the calorie expense is very similar.
(However, the risk of muscle loss and stress to the body is much higher in running because of the high-impact nature of running).
If you maintain a six-mile per hour pace, then the average person will burn up to 557 calories in one hour of running.
Interestingly, sprinting outside, on a treadmill, or even upstairs or on bleachers is great to burn the most calories in the least amount of time.
No equipment is really necessary, and you can do these workouts just about anywhere.
Moreover, sprinting is simple, and it burns huge amounts of calories—when looking to shed weight, it tops the list.
While steady-state running or jogging burns plenty of calories, increasing your speed and intensity will really pay off.
Apparently, sprinting leaves no muscle unscathed. If your destination is Six-Pack City, then go full-steam ahead with your sprints.
It’s amazing to know that swimming is a total-body workout that begins as soon as you put your feet in the water.
Because you’re fighting gravity, your muscles have to work extra hard to keep you afloat, and you won’t get a rest until you’re out of the water.
In fact, swimming at a fast pace for one-minute burns 14 calories.
It’s important to remember that the sort of stroke you use makes a difference. Because a breaststroke burns fewer calories than a butterfly, vary your strokes in your training.
Stationary bikes are a mainstay at most gyms, but there’s a reason most people aren’t waiting in line to use them. You must go at an intense rate. So no pedaling while scrolling through your smartphone.
During vigorous indoor cycling or spin class, the average 180-lb. man may burn close to 1,150 calories per hour, while a more moderate ride will only burn half that amount at about 675 calories per hour.
While a kettlebell workout isn’t technically a cardio-only exercise, its calorie-burning effects are too high to keep off this list.
Kettlebell workouts combine the best of both worlds: strength training and cardio. In addition, a recent study on the calorie-burning effects of this type of workout puts it at around 20 calories per minute.
This total considers not only the aerobic calorie expenditure but also the anaerobic calories burned. Very few cardio exercises build muscle—this is one exception.
Furthermore, you can expect to burn around 400-600 calories in just 30 minutes.
17. Jumping Rope
There’s a reason the jump rope is a mainstay in a boxer’s training regimen: it’s cheap, easy to do, increases foot speed, and burns a ton of calories.
Think of your favorite boxers, wrestlers, and fighters—they all jump rope.
Jumping rope not only enhances your footwork, shoulder strength, and coordination but also simulates sprinting, allowing you to burn as much as 500 calories in just 30 minutes.
18. Stair Climber
A stair climber offers another popular way to burn fat and calories, but only about 500-600 calories for a 180-lb. man at a moderate pace.
Because of the higher leg lift involved, climbing stairs uses significantly more muscles than just walking—strengthening your legs functionally.
Stair climbers can put a lot of weight and pressure on your joints, so it can be difficult for people with bad knees.
19. Elliptical Machines
These machines were originally designed to minimize the impact on the knees and hips but still allow a great workout.
Because the impact is quite low, the calorie-burning effect isn’t as great as other cardio machines, like treadmills and stair masters.
However, the elliptical machine can be an excellent way to burn calories without wearing out your joints.
20. Circuit Training
This training is one of the most effective ways to enhance your cardio and muscle mass while also helping you lose weight, so it’s a triple win.
Circuit training can be done at the gym or at home, with or without home gym equipment.
It may interest you to know that deadlifts are exercises aimed at building muscles in both the lower and upper body while reducing fat.
However, lightening the load to 50 to 70 percent of your max increases the reps so it’ll feel more like cardio than weight training.
‣ Complete 1 to 3 sets of 10 to 20 reps.
22. Steady State
Among the best cardio for weight loss, steady-state cardio involves working at a low-to-moderate intensity—around 65 to 75 percent of your maximum heart rate, for a sustained period.
This type of cardio doesn’t burn a huge number of calories, but it burns a high percentage of fat tissue for fuel, and it isn’t too draining.
In a 45-minute spin session, spinning is a terrific method to get your heart rate up and keep it up. Our largest muscles, our thighs, and our backs are put to the most work as we spin on stationary bikes.
Try to stay out of the saddle for the duration of a spin class to get the most out of it. This forces you to support your body weight, burning more calories and increasing intensity.
It’s also great for stabilizing and building strong core muscles, versus cycling outdoors, where most of the time you are sitting in the saddle and going for distance (steady-state cardio).
They can both be considered among the best cardio exercises, especially if you’re looking to lose weight, but spinning will give you an edge if you’re looking to burn body fat.
A superset is two exercises that work opposing muscle groups, such as biceps and triceps, quadriceps, and hamstrings.
Or different body parts, such as the lower and upper body, with little to no recovery between sets.
The superset may include two to five sets of 8 to 15 repetitions of each exercise or more.
If you love to workout with weight training but aren’t really feeling cardio, supersets with only 30-second rest periods between exercises will keep your heart rate up.
Not only will you build muscle, but you will burn fat!
For example, if you are doing a leg workout, five sets of exercises with high reps and low weight are all it takes to turn your weight training into a cardio workout.
25. Compound Sets
Compound exercises are exercises that recruit muscles in the entire body, such as pull-ups, squats, bench presses, etc., putting them among the best cardio for weight loss.
However, a compound set simply means to “compound” the number of different exercises into a series of sets with little or no recovery between, similar to supersets.
This may be accomplished by performing four to five exercises for the same muscle group, opposing muscle groups, or total body exercises performed in succession.
However, you can also engage in full-body extensions, followed by squat/cleans, and completing the compound set of compound exercises with lunges with biceps curls.
Compound sets put stress on the body and are great for expending additional calories, while strength training is part of good cardio workouts.
The Importance of Weight Loss and Exercise
Obesity, defined as a body mass index (BMI) of 30 or more, affected over one-third of American adults in 2010.
However, carrying too much weight is not only inconvenient but can also be harmful to your health.
Obviously, obesity rates in the United States have soared in recent years, according to the Centers for Disease Control and Prevention Trusted Source (CDC).
You can calculate your body mass by following these three steps:
‣ Multiply your weight in pounds by 703.
‣ Calculate your height in inches squared.
‣ Divide the resulting number from step 1 by the resulting number in step 3.
Surprisingly, obesity can lead to several serious health problems, including heart disease, diabetes, stroke, and some types of cancer.
One method that can help a person lose weight is to limit the number of calories taken in through their diet.
The other way is to burn extra calories with exercise.
Benefits of Exercise
Using a combination of exercise and a nutritious diet to lose weight is more beneficial than relying alone on calorie restriction.
Certain diseases can be prevented or even reversed with exercise. Exercise helps to lower blood pressure and cholesterol, which can help you avoid a heart attack.
Furthermore, exercising reduces your risk of developing some malignancies, such as colon and breast cancer.
They have also shown that exercise improves self-esteem and well-being, potentially lowering anxiety and depression rates.
Exercise is beneficial for weight loss and weight maintenance. Exercise can boost your metabolism or the number of calories you burn each day.
It can undoubtedly assist you in maintaining and increasing lean body mass, as well as increasing the number of calories you burn each day.
Ways to be Active every Day in Your Exercise
Along with a regular exercise routine and a healthy diet, look for other ways to be active every day.
Remember, the more you move, the more calories you’ll burn. This can maximize your weight loss efforts and help you reach your goal sooner.
‣ Pace the room during commercial breaks, between show episodes, or while talking on the phone.
‣ Take the stairs rather than the elevator.
‣ Park your car in the back of parking lots.
‣ Get a fitness tracker. Some trackers send alerts when you’ve been sedentary for too long. These alerts remind you to move.
‣ Schedule walking meetings with your coworkers.
‣ Fidget in your seat, such as tapping your hand, rocking your leg, or engaging your abdominal muscles as you sit.
People with obesity who fidget might spend an additional 350 calories per day.
‣ Get off the bus or subway a stop earlier and walk the rest of the way to your destination.
‣ Put on headphones while cooking or completing other household chores. This will encourage you to move or dance.
Walk the dog as a family.
How to Stick with an Active Routine
Starting and sticking with an exercise routine is probably the hardest part. But a few tricks can make it easier to stay active.
1. Stay Fueled with Foods
For example, eat a light snack before exercising to keep your energy up. Nothing too heavy, though. Great pre-workout snacks include:
‣ Dried fruit
‣ Trail mix
‣ Energy bar
‣ Peanut butter crackers
2. Sleep Enough
Also, get plenty of rest the night before your workout. It’s more difficult to exercise when you’re tired or sluggish. It’s also a good idea to find a workout/accountability partner.
This is someone who encourages you to achieve your fitness objectives.
3. Make it Fun when You Can
Finally, select workouts you enjoy. Take a dance class instead of your typical aerobics session if you despise them.
It’s simpler to stay active while you’re having a good time.
Best Cardio for Weight Loss Frequently Asked Questions
Below are questions people frequently asked about the best cardio for weight loss:
Q1. What is the Best Cardio Exercise to Lose Weight?
‣ Sprinting. Sprints outside, on a treadmill, or even upstairs or on bleachers are great to burn the most calories in the least amount of time.
‣ High-intensity Interval Training.
‣ Jumping Rope.
‣ Stair Climber
Q2. What is the Best Type of Exercise for Weight Loss?
Some great choices for burning calories include walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates.
That said, many other exercises can also help boost your weight loss efforts.
Q3. What is the Best Exercise for Weight Loss Cardio only?
These workouts include jogging, bicycling, power walking, swimming, and aerobics. Start slowly and gradually up the intensity as you adjust to your new routine.
Aim for 60 minutes of low-intensity cardio five days a week. As you become more physically fit, carry hand weights while jogging, walking, or doing aerobics.
Q4. What is the Best Kind of Low-Impact Cardio for Fat Loss?
Walking is the most popular form of low-impact cardio, Tom said, and it’s been effective for fat loss.
Q5. What is the Best Low Impact of Exercise for Weight Loss?
‣ Join a gym and go swimming. The king of joint-friendly exercise, swimming is a great low-impact option that still torches calories.
‣ Keep one foot on the ground and take a walk.
‣ Go for a spin.
‣ Focus on rowing at the gym.
‣ Go for a skate.
Q6. How Much Cardio should I do for a Healthy Drastic Weight Loss?
According to the U.S. Department of Health and Human Services, get at least 150 to 300 minutes of moderate-intensity exercise.
Or 75 to 150 minutes a week of vigorous-intensity aerobic exercise each week to see substantial changes.
Q7. How Effective is Cardio Training for Weight Loss?
Cardiovascular workouts (or simply cardio) elevate your heart rate.
These are some of the most effective forms of exercise for weight loss because the greater your heartbeat, the more fat you’ll burn, explains Multazim Shaikh.
A fitness trainer, and nutritionist with FamFits.
Q8. For losing Weight What Should I do Cardio or Weight Lifting?
A cardio workout burns more calories than a weight-training workout.
However, your metabolism may stay elevated for longer after weights than cardio, and weight lifting is better for building muscle.
Thus, the ideal exercise program for improving body composition and health includes cardio and weights.
Q9. Is it Better to do Swimming or Cardio Exercise for Weight Loss?
Swimming boosts your heart rate, strengthens and tones your upper and lower body muscles, and burns calories, all while remaining a low-impact form of exercise.
Running tones your lower body, torches calories, and, because it’s considered a weight-bearing workout, helps prevent bone loss, too.
When it comes to weight loss and fat loss, you need to start with a good eating plan that puts you in a moderate calorie deficit over the course of 6-12 weeks.
To guarantee minimal muscle loss, they should combine this deficit with a weight-training regimen that targets most muscle groups twice a week.
If you do too much cardio, especially high-impact cardio, instead of weight training, most of your weight reduction will comprise muscle loss rather than fat loss.
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