a licensed psychotherapist and the director of the San Diego Marathon Clinic. He adds that cardio activity lowers one's blood pressure "by strengthening the heart muscle," and lowers cholesterol levels "by raising HDL good cholesterol and lowering LDL bad cholesterol.

Cardio has also been shown to improve sleep quality, help control blood sugar levels and insulin sensitivity, and release endorphins, which reduces stress and improves one's mood.

Though experiencing such mental and physical advantages are a primary goal for many who exercise, some people also want to glean the weight-loss benefits of cardio. Of course, the number of calories burned depends on which exercise one is doing. Running , for instance, has been shown to burn more calories than any other cardio activity between to 1, calories per hour depending on intensity levels and one's weight , followed by swimming and then cycling.

Because of this, he explains that targeting fat through exercise simply comes down to a matter of math. And cardio doesn't only help one lose weight, but also builds muscle tissue, "which burns more calories than fat tissue," Gontang says. It also helps keep weight off.

Combining cardio activities with healthy eating is also imperative. Similar to Fredericson's suggestion, the Centers for Disease Control and Prevention CDC recommends getting at least minutes of moderate-intensity physical activity every week about 20 minutes every day or 30 minutes every weekday and spending two days a week working on muscle strength training specifically.

The agency also suggests moving throughout one's day and sitting less often. Despite the proven benefits of such recommendations, Fredericson says a large portion of Americans aren't getting half that suggested level of activity.

Even still, "just 75 minutes of moderate-intensity physical activity per week reduces the risk of developing cardiovascular disease by 17 percent and reduces the risk of developing cancer by 7 percent," he explains. In other words, even if one doesn't have the ability to commit large chunks of time to high-intensity cardio workouts, any activity is better than none.

All about running The health benefits, history and how to get into running. Is walking good for you? Experts weigh in on all the exercise's benefits. Prefer to get busy on the rowing machine? That's cool too. Can't stay away from cycling? Keep up the spin classes. And where would we be without the ever-popular run?

An average of 1, people search for advice on the best cardio for weight loss every month, so here's a real take on cardio for fat loss and, particularly, belly fat , so you can get moving in a way that's good for your body and mind.

Before we get into the nitty-gritty of cardio for weight loss, we'd also like to add that there are a myriad of cardio benefits , including regulation of appetite, heart health and protecting your immune system, so keep those front and centre when planning your exercise.

Losing weight comes down to being in a calorie deficit — this means expending more calories than you consume. Being in a calorie deficit can be done by adjusting your diet or your exercise, but the best approach tends to combine the two.

This handy calorie counter will help you calculate how many calories you need to eat to reach a healthy weight. But how can cardio help you stay in a calorie deficit? Whapples explains:. If someone is consuming the recommended amount of calories but burning more calories than that by doing cardio workouts, their output would be larger than their intake, resulting in weight loss.

Word to the wise: If you're already at a healthy weight for your height, a calorie deficit is not something you should be chasing. Similarly, if you are pregnant or breastfeeding, taking prescription medication, have an adrenal-related medical condition or a teenager or child you should absolutely not try to maintain a calorie deficit.

Learning how to lose body fat , however, is a slightly different kettle of fish. When people talk about weight loss they're often referring to the number on the scale going down — fat loss is more specific, explicitly referring to lowering your body fat percentage and not losing mass from muscle tissue or water retention.

If you're trying to lose fat, adding in regular resistance training to your workout routine, alongside your cardio, will be important — more on this later. Cardio alone works in favour of fat loss as it increases your heart rate and, once your HR is high enough and you've used all the usual blood sugars and carbs up , your body is forced to convert fat into energy.

If you're trying to shift stubborn fat including trying to get rid of back fat or, case in point, to lose belly fat , a routine that combines cardio for calorie burn and resistance training to preserve lean muscle tissue will serve you better than a cardio-only programme.

You might also need to get more granular with your nutrition as losing body fat can be manipulated by tinkering with where you're getting your energy from. Focusing on getting enough protein or learning how to calculate the best macros for fat loss for you is a good place to start.

Let's get one thing clear first: not all cardio is created equal. Each type burns different amounts of calories and can be more or less time-efficient.

Plus, how much energy one woman requires to do a workout will be very different to another because our body makeup amount of muscle etc is all different. For example, the number of calories you burn skipping rope for 30 minutes is very different to how many you'd burn walking outside for the same amount of time.

And a mum pushing a pram is going to use more cals than say, two pals taking a leisurely amble with a flat white through the park. You'll want to consider the following lifestyle factors, too:. Make the cardio kind you go for the one you enjoy—the workout you look forward to is the one you keep up, after all.

One day of burpees is nowhere near as effective as a consistent schedule of circuit training , for example,' says Whapples. After consistency, timing is a key factor too — what does your schedule actually allow for?

The best cardio for weight loss you can do is the one you can commit to regularly. If you can only make time to swim once a month, it mightn't be the best choice.

Whereas a lunchtime walk can usually easily be incorporated into most schedules. Keep it simple and find what works best for you around your day-to-day demands. Can you do only cardio to lose weight? As we've mentioned, cardio exercises to lose weight and burn fat should be complemented by strength training and proper recovery the three S': sleep , stress management and stretching if you want to lose weight well.

The following types of cardio are great to underpin your workout schedule but make sure to mix it up too. To note, the following workouts have been ranked in order of general effectiveness for weight loss by the experts, but know that what works for others, may not work for you.

The one you enjoy and will remain consistent with is the one that will you'll reap the rewards from. The cream of the cardio crop, HIIT high-intensity interval training comes up time and time again for helping people to lose weight in less time. Characterised by short periods of intense work followed immediately by rest periods, HIIT works your cardiovascular system hard and fast.

If you're looking to burn fat whether that's belly fat , back fat , or otherwise , it's one of your best choices as it's over double-quick and makes you work super hard at the same time. Like to follow a plan? This WH four-week HIIT plan is perfect to do at home and you don't need any kit to do it.

Running can be a great way to get your cardio fix. It raises your heart rate and can keep it there for prolonged periods of time if you go for longer distances, which explains why it's a good cardio for weight and fat loss pick. So, lace up those running shoes , adjust your fitness tracker and get ready to run after a decent running warm-up , of course.

If you've never laced up and gone for a run don't pile on the pressure that you run should be a certain time or distance. If it's 2 mins to start with - go you. One our of reader's had great success with Couch to 5K - why not read her story?

Swimming for weight loss is a low-impact and joint-friendly way to improve your cardiovascular ability. Not only does it require every muscle in your body to work to keep you afloat — one of the only forms of exercise that does — but it also forces your lungs to work differently, too.

A doubleheader, swimming can improve your stamina and help to build lean muscle tissue at the same time. Get in the water! Getting more steps in is an easy and cost-effective form of cardio.

Indoor cycling classes can be a fun option if you want an effective workout workout with great tunes to keep you motivated during the class. If you prefer to workout in the comfort of your own home, stationary bikes, such as the Peloton, are an excellent choice.

Regarding how much cardio you should get each day, the American Heart Association [11] recommends at least minutes of aerobic activity per week. This is around 30 minutes of aerobic exercise five days a week.

Luckily, you can break it up to fit into your daily routine. For example, you can go for a minute walk in the morning and then a minute walk or jog in the evening. For weight loss, your body must be in a calorie deficit. This means you will need to burn more calories than you consume through your diet.

How long it takes to lose weight will depend on factors such as your gender, current weight, diet, and exercise routine. Having a healthy, balanced diet can help with your weight loss goals. It can also help prevent your metabolism from slowing down when you start to lose fat.

This is important because a higher metabolism can lead to more calories burned. Even when you are at rest or not physically active, your body can still burn calories. It ebbs and flows as you grow, and ultimately, it is a journey.

When aiming for weight loss, it can be easy to only see your goal weight. While supplemental diet pills can be helpful, they should be used in addition to a balanced diet and exercise routine, not as a replacement.

You may incorporate weight loss supplements based on your needs and goals. Many weight loss supplements are fat burners and come as diet pills. This can be a more natural way to use supplements for weight loss in addition to a cardio exercise routine.

Some of the best weight-loss cardio exercises include jogging, HIIT workouts, using the stair climber machine, and cycling. Additionally, the treadmill may be the best cardio for weight loss at the gym. The versatility of cardio exercises makes them easy to implement in your day-to-day life.

Whether you prefer to be in the comfort of your own home or want to be outside or in a gym, cardio offers endless options. You should aim to get around minutes or 30 minutes per day, five days a week based on current guidelines by the American Heart Association.

Some of these benefits include improved mood, increased immunity, and decreased risk of certain diseases such as coronary heart disease and stroke.

Following the AHA guidelines , [14] you should aim for 30 minutes of aerobic exercise a day, five days a week, to lose weight and remain healthy. Studies have shown combining cardio with resistance training is better to help keep your metabolism higher. Currently, not enough research has been done on to see its effectiveness.

However, it is a great way to get 30 minutes of moderate to vigorous cardio exercise while burning many calories. Yes, it depends on your individual goals.

If you want to lose weight fast, studies [15] have shown cardio to be more effective than lifting weights. Studies [16] have shown that males tend to lose fat around their stomach area first, while women notice it more around their hips. EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Bethany Cole, BSN, RN Writer. Expert's opinion We believe information about products and services that could benefit people should be made available to consumers to help them make informed decisions about their health care.

October 30, by Bethany Cole, BSN, RN. High-Intensity Interval Training. Incline Treadmill. Stair Climber. Jogging is one of the best cardio exercises. The trend may actually work. Frequently Asked Questions Is 30 minutes of cardio enough to lose weight? Should I do all cardio to lose weight?

Does 12 30 3 work? Can I skip cardio and just lift weights? Where do you lose fat first? Vissers, D. and Luc Van Gaal The Effect of Exercise on Visceral Adipose Tissue in Overweight Adults: A Systematic Review and Meta-Analysis.

PLOS ONE , [online] 8 2 , pp. Ricardo Borges Viana, Araújo, P. and Gentil, P. Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training HIIT.

British Journal of Sports Medicine , [online] 53 10 , pp. Falcone, P. and Moon, J. Caloric Expenditure of Aerobic, Resistance, or Combined High-Intensity Interval Training Using a Hydraulic Resistance System in Healthy Men.

Shed pounds effectively with these 9 best cardio workouts for weight loss from a fitness expert. Get fit, feel great, and boost energy without any running! Cardio exercise is a fantastic way to lose weight while improving your overall health.

While strength training is important to boost your metabolism and you will hear me on my soap box talk about how important it is for middle age woman , you also need cardio workouts for weight loss.

If you have a heart, then you need cardiovascular exercise! The biggest issue is that most women think about running as the best form of cardio. There is nothing wrong with running but as we age, for many of us it is a daunting, joint pounding option that sounds horrible.

Explore the best cardio workouts for weight loss below. From walking to swimming to dance, and low-intensity to high-impact, there is something for everyone.

Most importantly, just remember, the best exercise is something you LIKE to do so you stick with it. Consistent cardio is an important stepping stone in your health and weight loss journey. Cardio exercise, short for cardiovascular exercise, encompasses any form of activity that raises your heart rate and increases blood flow to your muscles.

It is an essential component of any fitness routine and offers numerous health benefits for your body composition. What sets cardio exercise apart from other types of workouts is its ability to increase your endurance and stimulate your cardiovascular system.

This form of exercise strengthens your heart, lungs, and muscles, leading to improved overall health and fitness. It also burns calories, making it an effective way to cut down on belly fat and promote weight loss. Some popular types of cardio exercise include walking, swimming, cycling, dancing, and stair climbing.

Burning fat is a wonderful byproduct of cardio exercise, but there are many other great benefits of getting your cardio on. From better immunity to a boosted mood, the positives are endless!

Find a form of exercise you love, and then focus on lower-intensity, moderate-intensity or all-out high-impact depending on your goals.

Yes, walking! To burn fat, you need a brisk, moderately-fast pace. According to the Mayo Clinic, regular brisk walking can help you:. The faster, farther, and more frequently you walk, the greater the benefits. You can walk outdoors on the sidewalk , go for a hike, give rucking a try, hit the treadmill at the gym, or even use a walking pad under your desk during the workday!

Are you looking for an efficient cardio workout that engages your lower body muscles and elevates your heart rate?

Look no further than stair climbing. This challenging exercise can be done at home, in a gym, or even on outdoor stadium steps, making it a versatile option for any fitness routine. Keep your back straight, engage your core muscles, and step up one stair at a time.

Avoid using the railing for support and try to push off with your toes to engage your calf muscles. As you progress, you can increase your speed, step height or try skipping one or two stairs.

Start with a few flights of stairs and gradually increase the duration and intensity of your workout. You can also add weight by wearing a backpack or carrying dumbbells to make the climb more challenging.

A kettlebell is a cannonball-shaped weight that produces a powerful, effective workout. Kettlebell workouts combine strength training with cardio and can help you burn up to 20 calories per minute the equivalent of running a 6-minute mile.

According to the American Council on Exercise, kettlebells can provide a higher intensity workout than the usual strength training routine in a shorter amount of time. This is because kettlebell training simultaneously works your cardio endurance while building muscle strength, balance, and flexibility.

Try this minute kettlebell workout for a great introduction to how to use kettlebells, as well as a powerful minute workout.

Aside from being a fun pastime, jumping rope is an effective cardio workout that can help you lose weight. By engaging your whole body, it burns a significant amount of calories and improves coordination, balance, and agility. One of the best cardio exercises for weight loss is jumping rope.

An additional bonus is that, if done correctly, this exercise is a lower impact than running. Jumping rope is also a great form of plyometric workout , where both feet are off the ground.

Plyometrics get your heart pumping and burn calories quickly and effectively. If jumping rope sounds like a fun way to incorporate cardio into your routine, check out this minute jump rope and bodyweight workout to try at home or the gym.

This popular cardio workout technique involves short bursts of high-intensity exercise followed by brief rest periods.

Once used to train only elite athletes, High-Intensity Interval Training HIIT is now mainstream and can be incorporated into many workout routines. HIIT exercises can range from bodyweight movements, such as burpees and jump squats , to using equipment such as kettlebells and resistance bands.

The training can also be done with treadmills, outdoor walking, swimming, cycling, and elliptical machines. Most programs will have you push hard for a work session between seconds , with a short second rest in between.

The key is to push yourself to your maximum effort during the high-intensity work portion and then allow your body to recover during the rest periods. With HIIT, a lack of time is no excuse: a minute HIIT session is more effective at burning calories and fat overall than a minute jog.

Check out our HIIT workout library for great HIIT workouts to try at home. Cycling is a low-impact exercise that increases your heart health, strengthens your leg muscles, and burns some serious calories.

When cycling, you target your lower body muscles, such as your glutes, quads, and hamstrings, and you also improve your cardiovascular health. According to Harvard Health Publishing , the average person burns between calories per 30 minute session of cycling exercise.

If you prefer working out indoors, you can try spinning or indoor cycling classes , which simulate outdoor biking. These classes typically last minutes and can be adjusted to your fitness level.

You can also invest in a stationary bike and exercise at home while watching TV or listening to music. Just make sure to adjust the seat and handlebars correctly to prevent injuries and maximize your potential.

If you enjoy being in nature, outdoor biking can be a fun and challenging way to lose weight. You can explore different terrains and routes, challenge yourself with hills and sprints, and enjoy the fresh air. Outdoor cycling also fills your need for fresh air and vitamin D.

Rowing is a full-body exercise that works the biceps, triceps, shoulders, back, glutes, quads, and hamstrings. In addition to all this strength training, keep in mind that the cardio benefits of rowing are intense!

Most gyms have a rowing machine section, and there are even some group fitness rowing classes you can take.

According to Harvard Health Studies , rowing burns between calories in a minute session. Are you tired of the usual workouts and looking for a fun and engaging way to shed those extra pounds?

Look no further than dance workouts! Dancing not only burns calories but also helps improve endurance, coordination, and flexibility. Some popular dance styles for weight loss include Zumba, hip-hop, and salsa.

Many classes cater to beginners and offer modifications to suit different fitness levels. You can also do these cardio sessions right in the comfort of your own home! In addition to being an effective workout, dance workouts are also a great way to have fun and socialize.

Grab a friend or join a class to add some excitement to your fitness routine. Swimming is an excellent low-impact cardio workout that provides a full-body workout without putting stress on your joints.

With the resistance of the water, swimming works nearly every major muscle group in your body, which can lead to improved muscle tone and overall fitness levels.

Additionally, swimming helps to improve your cardiovascular endurance, making it a great form of aerobic exercise that can aid in weight loss.

Each stroke targets a different set of muscles , allowing you to vary your workout and keep things interesting. For beginners, starting with the freestyle stroke is often the easiest to learn and most effective for burning calories.

Whether you prefer swimming laps in a pool or splashing around in the ocean, make sure to incorporate this low-impact cardio workout into your fitness routine for maximum weight loss results.

Remember that consistency is key, and small changes can lead to significant results. Whether you prefer walking, cycling, or dancing, choose an activity that you enjoy and stick to it. They not only help you lose weight and improve your physical health but also boost your mental well-being.

So take the first step today and embark on a journey towards a healthier, fitter you.

Here are 16 effective ways you can motivate yourself to lose weight. People often lack the motivation to get started or continue on a weight loss diet. Pushups are a great workout for building upper body strength and can strengthen your lower back and core. But are the benefits greater if you do them….

Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes.

For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. The average 5K time depends on a few factors, including age, sex, and fitness level.

But, you can expect to finish a 5K in roughly 30 to 40 minutes. Thinking about using an AI tool like ChatGPT to help you get in shape? Here are the pros and cons health experts say you should consider. We're testing the Lululemon product for you and weighing in on whether the trend has past or if it's still worth the hype.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit. The Best Exercises to Lose Weight and Stay Active.

Medically reviewed by Daniel Bubnis, M. Share on Pinterest. Simple ways to be active every day. How to stick with an active routine? How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Aug 23, Written By Valencia Higuera. Done right, using the elliptical machine can be an effective, all-body cardio workout. It works your whole body, your glutes, hamstrings, quads, core, chest, arms and back. It goes without saying that this form of cardio requires equipment, namely an elliptical machine.

Choosing the right one from so many options out there can be a challenge—that's why we researched and found several that work equally well for beginners and athletes in our best elliptical machines roundup.

Perform intervals by increasing the resistance and intensity for 30 seconds to one minute, then decreasing the intensity for one to two minutes. Repeat this for a total of minutes. Weight training will help you to burn more calories at rest.

Also, strength training with weights increases lean muscle mass which cuts through fat. In short, weight training might not burn as many calories per hour as going for a run, but the after-effects are substantial.

Suggested workout, by Martin Sharp :. The great thing about cycling is that it gives you a leg workout, a low-impact workout and a calorie-burning workout all at once. In addition to the many different options for indoor cycling sessions, you can also start programs that take you through a variety of scenery, including winding through Chile's Andes.

In the long term, a bike can be a really good investment! Then indoor cycling bikes like WattBike and Peloton are a great solution if you want the same effects in the comfort of your own home. Typically, cycling burns in the region of calories an hour, although a spin class can torch up to calories.

Cycling focuses primarily on your legs, and the largest muscle in your body , your glutes, which allows you to increase muscular endurance and tone up without compromising your joints.

Warm up with a two kilometer cycle at a low resistance, gradually increasing speed towards the end. For the main workout, cycle all out for 20 seconds at medium resistance, then lower the resistance for 10 seconds.

Repeat 10 times. Reduce the resistance to low and pick up the pace for a five minute stretch. Slowly add resistance while maintaining your pace for another five minutes. The final 30 seconds should be a real effort. Cool down by cycling for five minutes at a slow to moderate pace, reducing the resistance gradually to loosen up your legs and allow for maximum blood flow.

This will prevent the dreaded aches the day after. You only have to look at the lean bodies of endurance runners and sprinters to see that running is an effective way of shifting pounds and burning body fat. Running five miles an hour can burn upwards of calories an hour , so athletes that run a half marathon or further will regularly find themselves doubling or tripling the amount of calories their body would burn in a day at rest.

They use it as an energy source once their carbohydrate stores have been depleted. The equipment needed is minimal, just a good pair of trainers and proper running clothing. There is a big buzz about fasted running, or running first thing in the morning before breakfast, but it isn't a quick fix to lose weight.

Run at percent of your maximum effort for a short period of time and then stop to recover. Skipping is so accessible. Suggested workout by Jacqui Ward, Personal Trainer and Fitness Instructor :. Complete each exercise for 45 seconds, giving yourself a 15 second rest between starting the next exercise.

Repeat three times for a short sharp 12 minute workout. Each swimming stroke works different muscle groups, so you can mix up your workout between backstroke, breaststroke, crawl and butterfly for an all body workout. Swimming can be relaxing breaststroke or super high intensity. An hour of butterfly stroke can burn around calories.

Open water swimming or "wild swimming" is increasingly popular and comes with fantastic benefits to mental health. The obvious downside to swimming is accessibility. If you live by a lake or the ocean, lucky you! Call to request an appointment.

About Us Careers Contact Us Giving MyBeaumontChart Login Pricing. Strength Training for Weight Loss Cardiovascular Training Vs. Strength Training for Weight Loss. Cardio and strength training for weight loss If your main goal is weight loss , you want to burn calories and build muscle mass.

Here are some guidelines for losing weight and losing fat : Include strength training. Weight training is a great way to increase muscle mass, which helps you in several ways. Push yourself by lifting heavier weights with fewer repetitions. Choose aerobic exercises you enjoy.

If burning calories is your main goal, consider running or cycling over walking. Example exercise routines combining strength training and cardio Looking for a schedule? Tuesday: Do an hour of weight lifting or resistance band work, and incorporate 30 minutes of walking into your day.

Wednesday: Play racquetball or tennis for an hour. Thursday: Do 30 minutes of strength training, alternating between push-ups, squats, and sit-ups, then do 30 minutes of yoga. Friday: Walk or jog for an hour throughout the day. Saturday: Do an hour of the strength training exercise of your choice, and choose some sort of aerobic exercise for 30 minutes.

Sunday: Rest if you need a rest day, or do 30 minutes of walking throughout the day. Next Steps.