7 Cardio Exercises for Weight Loss: What Works Best and Why?

Do you want to shed extra pounds and get in shape? If yes, cardio exercises, or short for cardiovascular exercises, should be on your list. These exercises can pump your heart and help your body burn calories effectively. 

Additionally, there are so many cardio exercises available. Choosing the most appropriate one that can work best for weight loss requires attention. 

Did you know?

As per the American Heart Association (AHA), it is ideal for an adult to do the following: 

• 150 minutes of moderate-intensity aerobic exercise per week. 
• 75 minutes per week of vigorous exercise.
• A combination of both can be beneficial. 

Why Is Cardio Key for Weight Loss?

There are so many exercises that you can do to burn lots of calories. Cardio is a great way to burn calories. Every month, more than 1000 people search for calorie-burning exercises. Cardio or aerobic exercises include cycling, walking, running, or high-intensity interval training (HIIT). These are crucial for weight loss and overall fitness. 

The key lies in incorporating enjoyable and sustainable activities into your daily routine for consistent practice. 

A 30-minute cardio workout routine suffices to meet your weight loss goals. Combining it with a balanced diet can speed up the process. 

Also read: https://redcliffelabs.com/myhealth/physical-fitness/10-effective-at-home-morning-exercises/

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To lose weight, you must maintain a calorie deficit- burning more calories than you consume. 

Top 5 Cardio Benefits Include:

1. Cardio exercises for weight loss increase heart rate and metabolism and burn fat. 
2. They make your heart and lungs stronger. 
3. They boost your mood and endurance. 
4. Cardio protects the immune system. 
5. Additionally, it influences appetite regulation. 

What Do Experts Recommend? 

According to experts, combine cardio exercises for weight loss with resistance training because:

1. It helps preserve lean muscle tissue while burning calories and fat. 
2. Cardio may give short-term calorie burn, while combining it with resistance training can provide a long-term metabolic boost. 
3. Circuit training or HIIT with weights helps eliminate more fat in less time. 
4. Studies reveal that cardio with strength training results in visceral fat reduction. This indicates that cardio alone does not reduce fat accumulated around organs. 
5. Cardio alone improves cardiovascular health, but resistance training can help strengthen bones, joints, and muscles. 
6. Both reduce stress by releasing endorphins, boost mental well-being, and energize you.
7. Lastly, this combination helps maintain weight loss for the long term. 

Try HIIT 

High-intensity interval training (HIIT) can be your go-to option, especially when you have time constraints due to prior commitments. To begin with, you can keep it simple and choose what works best for you. 

Helping Tip: When you have more time, do HIIT outdoors. If followed by short periods of rest, it can bring significant results. 

Top 7 Cardio Exercises for Weight Loss

On average, men generally have more lean muscle mass and higher body weight than women. This impacts the calories they burn during workouts. 

There is no “ideal” weight to begin with. It completely depends on: 

• Age: As you age, your body’s capacity to burn more fat decreases. Hence, you can expect fewer calories burned. 
• Body composition: Higher muscle mass burns more calories than lower muscle mass.
• Intensity of workout: The faster you run or do any workout vigorously, the more calories you burn per minute. 
• Sex: Experts say that compared to women, men burn more fat quickly because of the way their bodies are built.
• Daily activities matter: Aim for at least 30-minute workouts per day. The more sedentary you are, the fewer calories you burn. 
• Health goals: It is always good to set health goals that you can achieve. 

Use a BMI calculator. 

Calculate your body mass index (BMI) by dividing your weight in kilograms by your height in square meters. 

The following table includes the top 7 calorie-burning cardio exercises for weight loss in men and women weighing 140 lbs or 63.5 kg that help burn the most calories per 30 minutes. 

Exercises	Calories Burned (APPROX)	Why Does It Work?	Prop Tip
1. Running or Jogging	350-400 calories.	It is highly impactful for the full-body.	Mix it with high-intensity interval training (HIIT) to burn more fat.
2. Jump Rope	300-375 calories.	Combining cardio exercise with high intensity can help improve coordination and burn tons of calories quickly.	Begin with 1-minute intervals and gradually increase.
3. Cycling (Outdoor or Stationary)/	280-375 calories.	It is low-impact and beneficial for your legs, core, and endurance.	Hills or resistance settings can help for a better run.
4. Swimming	270-300 calories	Swimming is a full-body workout with a low-impact	Try aqua aerobics for variety and pool fun.
5. High-Intensity Interval Training (HIIT)	300-360 calories	HIIT keeps metabolism high and supports more calories burned throughout the day.	Doing HIIT for 20-30 minutes burns more fat than 60 minutes of steady cardio.
6. Dancing	250-330 calories	Dancing allows you to engage multiple muscle groups. It is fun too.	Joining an online and offline dance class can help her stay consistent.
7. Brisk Walking	135-160 calories	100% safe and beginner-friendly. You can do it anywhere.	Increasing speed can bring better results.

Other Effective Cardio Exercises for Weight Loss: 

There are also more cardio workouts to help you burn more fat, such as running, cycling, jumping rope, swimming, HIIT, dancing, and brisk walking. 

1. Circuit training
2. Skipping 
3. Hiking 
4. Elliptical Machines
5. Rowing 
6. Boxing 
7. Trampolining 
8. Squat Jumps
9. Stair Climber 
10. Tread mill 
11. Exercise bike 
12. Elliptical machine

Each offers unique benefits, depending on your individual preferences and fitness level. 

5 Smart Tips to Get the Most Out of Cardio Exercises

If you wish to obtain the maximum benefits of cardio exercises for weight loss, you should: 

• Recover between workouts. 
• Ensure you eat a healthy and balanced diet. 
• Create a weekly workout routine.
• A smart and realistic approach helps. 
• Start slowly and build up gradually.

How to Begin Initial Workout Routine?

In general, people are confused about how to begin their initial workout routine, which also lowers their morale. Never mind. This blog also guides you through creating an effective workout plan to help you achieve your weight loss goal and get in shape. 

Your fitness program should include: 

1. Cardiovascular exercise: 30 30-minute cardio sessions 3-5 times a week is enough for beginners or to maintain fitness. 
2. Strength training exercises are a must 2-3 days a week: 

Day 1: You can do three sets of 10 involving your chest, shoulders, and triceps

Day 2: Perform three sets of 10 involving legs. 

Day 3: Three sets of 10 involving the back, biceps, and abs. 

3. Stretching: It can move your joints, making them more flexible and allowing you to do daily activities more frequently. 
4. Rest: You must get 1 to 2 days of rest each week. During this period, you can do yoga or light stretching. 

Also read: https://redcliffelabs.com/myhealth/diabetes/easy-exercises-for-diabetes-patients-to-control-blood-sugar-levels/

Weight Loss: Strategies to Success

Instead of doing the same exercise daily, performing different exercises keeps you focused and excited simultaneously. 

Combining cardiovascular exercise and strength training with a balanced diet allows you to burn more calories than you consume. This is called a calorie deficit, and it is an effective way to optimize weight loss. 

Additionally, a group fitness class can add the fun and variety missed in your workout schedule.

What are the cons of doing cardio exercises daily?

Every coin has two sides. Daily aerobic or cardio exercises can help you lose weight, reduce stress, uplift your mood, and strengthen your bones, muscles, and joints. If you are overdoing it, it may lead to: 

• Muscle soreness
• Pain in joints
• Easy exercises become difficult to perform
• No more focus, lack of enthusiasm
• poor sleep

Hence, you should limit your cardio to improve your fitness and overall health. 

ATTENTION: 

A 2012 study published in the British Journal of Pharmacology revealed that performing cardio exercise daily for 60 minutes is safe and has significant benefits. 

Take Away

Remember, there is no dearth of cardio exercises for weight loss. If you are determined to lose weight healthily, 

The purpose is to push your limits without harming your health. Choose the most appropriate cardio workouts that complement your body and boost your mental health, too. 

Consult a doctor to learn how to safely and effectively add exercise to your daily life. If he suggests a blood or urine test, suspecting you are at risk of developing certain conditions, you can call Redcliffe Labs at 898 898 8787 or download our mobile app to book a test online with a home sample collection. 

Step-by-step information on booking a test online from Redcliffe Labs. 

1. Visit the official Redcliffe Labs website: https://redcliffelabs.com/.
2. Browse or search for the specific test you need. 
3. Add the test to the cart. 
4. Complete the payment process online.

Note: You will receive confirmation through SMS and WhatsApp. 

Frequently Asked Questions (FAQs)

1. What are the two effective cardio exercises for burning fat?

Running and jogging are the two most effective yet straightforward exercises for losing weight. They are considered the fastest cardio workouts for burning more calories and getting rid of extra pounds. 

2. How much cardio is enough to burn fat?

Experts recommend 150 to 300 minutes of moderate-intensity exercise to help you lose weight. Incorporating aerobic exercises into your workout regime can accelerate the process. 

3. How many calories can be burned during a five-minute workout?

It completely depends on your hard work. Experts believe that a 5-minute intense workout can help you burn more fat all day. 

4. Are there any side effects of doing cardio?

Yes. Cardio can increase the risk of injuries, as it involves high volumes of repetitive movements that cause fatigue. Additionally, extensive cardio workouts can result in low muscle mass, making you frail. 

5. Who should avoid cardio exercises?

Cardio workouts are a big no for people with cardiovascular concerns, such as high blood pressure, heart failure, and lots of others.