“This is also why cardio is so important for overall healthy but also for goals like building strength and losing weight,” Nolden says. With dedication, you can achieve your weight loss goals through cardio. Crafting a cardio plan can aid weight loss effectively. Each activity burns calories and boosts heart health. These methods can transform any exercise into a fat-burning powerhouse. Sometimes, the most effective workouts happen right in the comfort of your own home. Whether you prefer HIIT workouts, running, swimming, or a mix of activities, consistency and variety are essential for success. Why Exercise is Key for Weight Loss Are you struggling to lose weight despite eating healthy? For better results, find ways to mix cardio and resistance training. If you are rowing correctly, it is a full-body workout using your legs, abdominals, and arms. Like the elliptical, the incline setting can help you burn more calories and can be easier on your knees. Treadmills are great for brisk walks or running, and they ensure that the weather is not an excuse for getting your workout in. Each stroke works your upper and lower body, ensuring you burn calories and build muscle simultaneously. This form of aerobic exercise is about finding a sweet spot—a moderate pace you can maintain to keep your heart rate consistently up for minutes. The intensity of the cardio workout strengthens your cardiovascular system, enhancing endurance and resilience. The calories you burn extend beyond the workout itself, offering you an edge in your weight management efforts. With less force created on the knees and hips, you get the benefits of a solid cardiovascular workout without the added stress to your joints.The rhythm of rowing can be adjusted for steady-state cardio or high-intensity intervals, making it versatile for different goals.Whether you prefer HIIT workouts, running, swimming, or a mix of activities, consistency and variety are essential for success.Create the perfect cardio strategy using these best cardio workouts for men and reach the figure you desire faster.It doesn’t just have a similar afterburn as HIIT, but it actually helps you maintain and build muscle as you lose weight — helping you not just get lighter, but actually look better.The best cardio machine for weight loss is the one you’ll actually use, whether that’s an exercise bike, a treadmill, a rowing machine, or even an app that you can use for bodyweight exercises.These exercises are considered some of the best ones to add to your workouts to help add a cardio element and help you burn more calories and body fat as you go.Cycling is simple and very effective cardio workout for fat loss. Safety Tips For Cardio Exercises As for which exercise modality to use for HIIT, I’d suggest mainly starting out with cycling. So for this reason it would likely be the better option over extended amounts of steady state cardio. Now while this is true, the main reason I personally recommend incorporating HIIT is because of its potential muscle sparing properties. So it’s vital that you set up your cardio routine appropriately in order to see the best results. And unfortunately, the downside with cardio is something called the interference effect. Marathons, track and field, or even hybrid training styles such as CrossFit have athletes to run — a lot. In fact, aerobic exercise such as treadmill work has been shown to assist in successfully managing hypertension among various populations. The treadmill might be the single most widespread piece of fitness equipment. Sprint interval training (or SIT) is designed to be all all-out effort for an extremely short period followed by extensive rest. A joint-friendly cardio option that provides a smooth, full-body workout. Remember that kickboxing is a cardio workout, not combat training, you’re not trying to hit anything with maximum force. A full-body, low-impact workout that’s ideal for all fitness levels and ages. Keep your body straight, brace your core, and rotate your torso inward until your right shoulder points toward the floor. It can also help improve balance, muscle coordination, and endurance. The bicycle crunch is a wonderful exercise that targets the entire core, including the upper and lower abs and obliques. It also helps develop balance and coordination in your lower body. Pilates enhances posture, muscle tone, and joint mobility without high impact. Classes usually last 45 minutes to an hour. For the best results, try to do Pilates two or three times a week. If you’re doing bodyweight workouts because you’re interested in losing weight, know that training is only 10-20% of the puzzle! Is bodyweight training effective for weight loss? Can you build muscle mass with bodyweight exercises? Fitness Trends 2026: What’s Next in Wellness, Tech & Training Kettlebell workouts are an effective way of reducing weight. A kettlebell can be used to perform higher-intensity workouts. HIIT workouts condition and train the body's anaerobic and aerobic energy systems. This is one of the best exercises for losing fat, and it combines jumps, squats, and pushups. One can include exercises like split jumps, jumping jacks, and box jumps into his/her routine, making cardio more effective. How We Tested and Chose the Best Cardio Machines for Weight Loss If plyometric exercises hurt your joints, don’t train through pain. Maintaining a good breath cadence is essential during a cardio workout. That said, quality is more important than quantity when it comes to dynamic exercises, and if you need a little bit of extra rest, take it. If you’re especially interested in building endurance, maintaining a somewhat-elevated heart rate is paramount. If you’re prioritizing your cardiovascular or muscular endurance, hit up the track before you move on to the weight room so you’re fresh and ready to work. You can practice barefoot or in lightweight, comfortable, and flexible shoes. There's no standard training or licensing for tai chi instructors, so you'll need to rely on recommendations from friends or clinicians and, of course, your own judgment. If you'd rather learn at home, you can buy or rent videos geared to your interests and fitness needs (see "Selected resources"). The idea is to help relax the mind and mobilize the body's energy. There has always been an ongoing debate about whether or not you should be lifting weights or doing cardio. You don't have to choose between lifting weights and cardio. Mix in weight training and cycling for variety and to boost your metabolism. In Zone 2 (60-70% of your maximum heart rate), about 65% of the calories burned come from fat, making it highly effective for sustained fat oxidation. Steady-state cardio involves maintaining a consistent heart rate throughout your workout using activities like running, cycling, swimming, or using an elliptical machine. However, a common misconception is that all the calories burned during high-intensity cardio come from fat. Cardio training, or cardiovascular exercise, refers to any exercise that raises your heart rate and improves the efficiency of your heart and lungs. Strength training is important for weight loss because it helps to increase lean muscle mass. A few rounds of this cardio to reduce belly fat will spice up and elevate your workout session. You can also add medium-weight dumbbells or kettlebells to incorporate some core and upper body strengthening. This does not only make running great cardio for belly fat but also helps in shedding fat from other areas. Our machines make it easy to track key stats like heart rate and customize every detail of your cardio workout routine. Some options—like running— can allow you to work harder and burn more calories than other lower-intensity choices like walking. Think of calories as fuel—and cardio helps you use more of that fuel during and after your workouts. Whatever your motivation, if you’re interested in the best cardio workouts to lose weight, you’ve come to the right place. Studies indicate that stair climbing is more effective in improving cardiovascular fitness than traditional walking, while also targeting major lower-body muscles (Duncan et al., 2005). Tabata workouts are incredibly efficient for burning calories and improving cardiovascular fitness in a short matter of time. These jacks are classic cardio exercises that are easy to perform and effective for increasing heart rate and burning calories. Cardio exercises are an enjoyable way to boost your metabolism, burn calories, and attain your weight loss goals. Same with Dennis, who burned an extra 27 calories. Looks like a promising candidate for the best cardio for losing weight so far ... Sprints were also Dennis’s highest calorie burner, at 148 calories. Both variations are great for weight loss. “This kind of interval training burns an ungodly amount of calories,” exclaims Israetel. Israetel recommends moderate-effort varied-intensity activities for longer durations to burn the most total calories. Dr. Mike Israetel shares his favorite aerobic exercises for different fitness goals. Lunges effectively engage major lower body muscles, including the quadriceps, hamstrings, glutes, and calves, all of which play a key role in explosive movements like running, jumping, and throwing.It is a well-rounded workout that helps in burning a ton of calories and fat.Chip away at the duration and gradually build up to 60 minutes per workout.A few rounds of this cardio to reduce belly fat will spice up and elevate your workout session.It’s going to be hard to lose weight if you aren’t consistent with the cardio. Calorie Calculator When it comes to cardio exercises for weight loss, there are a few things you should keep in mind. It contributes to weight loss by burning calories and helping you build muscle. So how do you combine cardio with strength exercises so that you're not only burning calories but also building strength? Simply put, exercise typically counts as cardio if it involves intentional coordinated physical actions that raise your heart rate for an extended period of time.Fortunately, there are plenty of cardio workouts to choose from, so you can find a good fit.If you can’t hold a conversation, you’re probably running too fast.This makes them an excellent choice for people who are short on time but still want to get a great workout.Adding mass means hitting high-intensity sets targeting specific muscle groups — all in all, fairly simple.These changes improve your overall health and your ability to exercise well.The warmup period shouldn’t include static stretching, but should instead be a gradual increase in the pace and intensity of the exercise. This total-body workout simply begins when you start treading water. Well, that’s because it’s affordable, great for conditioning and coordination, and burns a lot of calories. In fact, a person weighing 180 lb can burn more than 800 calories after an hour of moderately-paced rowing. Continue this pattern for 6-10 cycles (about 3-5 minutes) and adjust depending on the intensity you prefer. If you're on certain medications intended to lower your blood pressure, your maximum heart rate may also be lowered. Teaming it with a good diet makes fat loss more effective. This way, making small, regular changes can bring big health rewards over time. Walking, or even power walking, is versatile and intensity can be upped over time. Swimming works your whole body without straining joints. Pilates supports your overall fitness by improving muscle tone, mobility and body awareness. So, alongside helping with weight loss, sea swimming could have wider positive effects on your wellbeing. Finding the right fit is one of the best ways of keeping motivated for weight loss. From adding logos to your website to envisioning your fitness space, you’ll find the tools you need here. Get going with a fitness portfolio that positively impacts people and your community. Bring club-quality fitness equipment home to your home gym. Strengthen and connect the campus community through fitness. What you need to do is perform a treadmill routine to strengthen your entire lower body and build stamina. HIIT can be performed better with this sample exercise, finishing the circuit four times with a 1-minute rest after the curls in every round. The important thing to remember though is to incorporate various strokes when swimming as some strokes, like the breaststroke, burn fewer calories than others. The classic walking lunge, a staple of plenty of leg workouts, is a great way to incinerate fat. Flows do require more fitness experience than many kinds of cardio, because you'll want to flow only with exercise moves that you're comfortable with. Flowing is a relatively new brand of fitness that has you chaining together a sequence of exercises, doing one move, then seamlessly shifting to the next and then the next after that. Let the wind be your guide, the sunlight your energy source, and the earth your training ground. Consistency is key, so aim for 2-3 active game sessions per week, and watch your fitness soar while your inner child celebrates. Interval hopscotch with burpees at each square, play hide-and-seek with squats as penalties or invent your twist on these timeless classics. When it comes to planning your fitness routine, Schoenfeld says you should focus on more than just the numbers on the scale. Calories burned from taking a walk at lunch, standing throughout the day, and even cleaning the house all add up, he explains. You don’t necessarily need a rigid exercise routine to notice a difference in your waistline, says Schoenfeld. Unless you're Rich Froning, chances are you won't exercise away a day filled with pizza, french fries, and donuts. That run likely won't negate extra calories from indulgent meals. Well, that’s pretty much the mountain climbers exercise for you. Now at last jump and put the other leg forward and repeat the exercise. The exercise accounts for jumping high in the air and switching to your other foot ahead before landing. Lunge jumps are an advanced variation of a normal walking lunge exercise. Try keeping your arms extended letting the knees touch the palms when you perform the exercise. You could also do an easier variation of each exercise in your workout for one round, slow and controlled, to prep your body for the harder workout to come. Before you start, it can be helpful to do a Dynamic Warm-Up – “warming up” simply means preparing your muscles to move, and getting your heart rate elevated. Let us build a bodyweight training program for you! “Start with short intervals of 30 seconds and increase speed and time for more calories burned,” suggests Becker. “In addition, this builds endurance, and over time, you will burn more calories as you increase the duration,” explains Becker. These jacks are a great way to improve your cardiovascular endurance and core stability. Skater jumps are a versatile exercise that mimics the movements of ice skating. Shadowboxing can be performed at varying intensities to suit your fitness level. If you have stairs in your home, incorporate them into your workout routine for a powerful leg workout. Do you want to lose those extra calories without leaving the comfort of your home? It also improves muscular endurance, cardiovascular health, and overall conditioning—making it one of the best all-around workouts for weight loss. “When it comes to cardio for weight loss, the priority is striking a balance where there’s enough intensity to challenge the system and stimulate adaptation, but not so much that it undermines recovery, strength training quality, or long-term consistency,” Reed says. “Strength training also raises energy expenditure during the workout session, but its bigger contribution is the preservation or gain of lean muscle mass, which supports a higher resting metabolic rate over time (the speed at which your body burns calories),” she explains. This ultimate cardio workout combines high-intensity interval training (HIIT) with steady-state cardio to maximize calorie burn, boost metabolism, and enhance fat loss. Cardio is great for burning calories, improving heart health, and boosting endurance, she explains, while weight training can increase muscle mass, which boosts metabolism and burns more calories at rest. Get 10X Fitter and Stronger By Cutting Out 90% of Your Usual Exercise Time Even better, it only takes 15 minutes or less. The problem is, far too many people rely on the wrong type of cardio to achieve their results. Perfect for those new to exercise or returning after an extended break, focusing on building sustainable habits at home. High-intensity cardio will kill calories and endurance.Or, turn your daily walk into a cardio workout to beat boredom.(The impact of resistance training wasn’t explored in this particular analysis, but again, muscle-building activity and cardio both matter for maximum weight loss success.)To lose weight, you must create a caloric deficit, meaning you burn more calories than you consume.They can also raise your heart rate, encouraging a good sweat, all while improving your balance.Stair climbing creates lean, strong leg muscles because you use all your leg muscles including glutes, hamstrings, quadriceps and calves.Losing weight is a lot of hard work that requires a proper diet alongside a combination of strength training and cardio. Addressing cardiovascular health factors is important because dysfunction of several components is often present in co-morbidity with obesity. Blood pressure may also be modulated, and you may see a decrease in cholesterol and triglycerides, which enhances your cardiovascular health. The advantages of strength training don’t just benefit your blood sugar but are extended to many metabolic parameters and hormonal balance. Your ability and motor skills will be upgraded, and you’ll have boosted stamina for daily tasks and workouts. I say that the best cardio exercise depends on what is closest to the individual because what is closest to one is what takes the least effort to travel and utilize. Those exercises can be avoided if one is concerned about developing masculine shoulders. Weight training sessions can be done relatively quickly, 15–20 minutes. Some individuals prioritize technical skill practice (such as sport-specific agility drills), which are best done before weight training. This introduces greater amounts of muscle to an area previously consisting of mostly fat. But many find doing cardio after strength training helps them lift more effectively. Walking consistently, especially at a brisk pace, can support fat loss and improve overall health. Yes, especially if paired with a healthy diet and strength training. This all helps you to burn calories, and burning calories helps you to lose weight. “This is helpful for individuals who either don't have the time for longer workouts or just don't enjoy them. Although you may be using the treadmill more specifically for calorie balance, your cardiovascular health will be the biggest winner here.You can do Pilates using a mat on the floor or on an exercise machine called a reformer.Controlled studies have indicated, however, that moderate, 30-minute sessions with an elliptical machine can generate a higher caloric burn than other modalities under the same intensity and duration.Remember, diet plays a major role in achieving your weight loss goals.Over a week, that can contribute significantly to the overall calorie deficit needed for fat loss.You should talk with your healthcare provider before you start an exercise program.Older adults need to include aerobic, muscle strengthening, and balance activities in their physical activity routines. High-Intensity Interval Training (or HIIT) is the epitome of workout optimization. Your abs are forced to tighten and stabilize your body as you jump. Jump rope may seem like child’s play, but anyone who’s done this activity knows it’s more than nostalgic fun — it’s also a core-carving beast of an exercise. Lose 10 Pounds in a Month With This Bodyweight Workout Trainers Love High knees are a great cardio exercise that works the legs but also engages the core. They raise your heart rate, improve your coordination, and are an excellent warm-up. So, next time you’re debating whether or not to go for that jog, know that each step is a stride toward a happier, healthier you. Let’s discuss the secret to losing weight—creating a caloric deficit (aka burning more calories than you consume).Cardio intensity should be challenging but manageable.Burpee exercise is a great option for those seeking a full-body workout that enhances overall fitness and endurance.A balanced mind leads to a balanced body.Certain apps can also estimate your heart rate based on your speed and distance.This exercise engages your core, strengthens your upper body, and boosts your heart rate.HIIT can take on many forms, from Group Fitness Classes like cycling to circuit workouts at your gym or even in the comfort of your home.Riding a bicycle may burn 400–1000 calories per hour, making it a flexible and efficient exercise. It is cheap, easy to do, increases foot speed, and burns a large number of calories. The exercise also involves higher leg lifts and helps in functionally strengthening your legs. One can only get rid of belly fat by reducing the overall fat in the body. One needs to understand that spot reduction exercises do not exist. This is because of the myth that exercises can do spot reduction. It's best to stretch after you have warmed up for a few minutes, or perform stretching exercises after you completed your workout.It may be difficult at the beginning, but it will get easier over time.And there’s more than one way to cycle for weight loss.But too much isn't good, either — young adults who slept more than eight hours also added visceral fat.It's true that the rate at which the body breaks down food is linked to weight.HIIT is gaining popularity in the world of fitness, and for good reason.Keeping a tab on your weight has become increasingly easy with technological advancements such as smart scales in the market today.“If you have access to a beach, try running on sand to challenge your stability and strengthen some of the smaller muscles in your legs that don’t always get the attention they need,” York explains.Jumping jacks and the next few on this list are plyometric exercises. Cardio exercises increase the heart rate, leading to higher caloric expenditure during and after the workout. Furthermore, kettlebell training supports an individual’s cardiovascular endurance while enhancing body balance, muscle strength, and flexibility. This low-impact exercise strengthens the leg muscles and improves heart health. Climbing stairs is one of the popular forms of cardio exercise for weight loss. Resistance training is also great as a preventative health measure that goes well beyond weight loss. What to Know: Heart Rate for Fat-Burning Vs. Cardio The best cardio for fat loss at home depends on your preferences and fitness level. What’s the best time of day to practice the best fat-burning cardio at home? However, 10 minutes is a short time, so you might only burn a little fat in just one session. Additionally, it offers one of the only accredited exams in the strength and conditioning space, making you a hot commodity to any employer. By following a well-rounded workout program and focusing on proper nutrition and hydration, softball players can improve their performance on the field and reduce the risk of injury. Softball players often make some common mistakes in the weight room that can lead to injury or limit their performance on the field. Beyond power and endurance, pull-ups also enhance grip strength (controlling the bat during swings and maintaining a firm hold on the ball when catching or throwing). Stronger back muscles contribute to more powerful throws, while the biceps and shoulders play a significant role in providing control and precision during hitting and fielding actions. These muscles provide the necessary support for the shoulder joint to handle the stress of throwing motions, bat swings, and other high-impact actions. However, beyond just improving performance, the bench press is critical for maintaining shoulder health. Stronger chest and triceps muscles contribute to more powerful throws and faster, more explosive swings at the plate. By the time you grab the leash again, you may feel your heart pounding in your chest. The fifth cardiovascular exercise is the kettlebell swing, which can also be performed with a dumbbell if a kettlebell is unavailable. The third cardiovascular exercise is the sumo squat jump. My approach, recognized by Forbes and Women's Health, is about making sure you can "workout like nobody is watching," focusing on what feels right for you. Exercise burns calories and builds muscle, boosting your metabolism and promoting long-term weight management. This approach allows your body to adapt, reduces the risk of muscle loss, and increases the likelihood of maintaining the lost weight. Consistency, intensity, duration, and proper form are pivotal in achieving desired weight loss goals. Effective weight loss is not just about shedding pounds; it’s about achieving and maintaining a healthy weight that supports your overall well-being. Deadlifts are a great way to tone your legs and improve your overall strength.To keep things interesting, try different cardio activities like jumping rope or running when your current routine feels stale.Whether that's high-intensity intervals that torch calories in 15 minutes or peaceful walks that clear your head for 45 minutes, consistency trumps perfection every time.The Skater Jumps is a lateral cardio exercise that is essentially like the motion of a speed skater.Your goal should be no less than 150 minutes of moderate-intensity activity per week, but if you can't start at that level, work up to it (and then past it).Circuit training combines strength training and cardio into one efficient workout.Low-intensity steady-state (LISS) cardio involves doing light aerobic activity for an extended period. Bodyweight exercises like jumping jacks, running in place, and burpees can provide excellent cardio benefits. Is it necessary to use equipment for cardio exercises to burn fat at home? How intense should the best cardio exercise for weight loss at home be? LEG SWINGS They’ll help you find an approach to managing weight that’s right for you. If you think you may have obesity, talk to a healthcare provider. That means you’ll need to continue the steps you took to lose weight, like shopping intentionally and being active several days a week. They can be home exercises or anaerobic activities you do outdoors. This makes it an efficient method for reducing body fat and increasing muscular endurance. Lace up your boots and take on your local trails for a heart-pumping workout. Biking is one of the best ways to get your cardio in—plus, you can build leg muscle if you routinely cruise over hills. Exercise doesn't burn as many calories as you'd think. Some exercise machines are best suited to those who have a lot of free time on their hands, others may be good for those who can only commit to short workout intervals. Which exercise machine burns the most calories? It elevates your heart rate and recruits muscles in your quads and glutes. If you choose to split your workouts to target a specific muscle group (for example, "leg day"), that will require more frequent workouts. If you do total-body workouts, that's two sessions per week. As a general rule, 150 minutes of moderate intensity aerobic activity (or 75 minutes of vigorous exercise) is recommended as a weekly minimum. Balance exercises call on the various systems that help you stay upright and oriented, such as those of the inner ear, vision, and muscles and joints. Stretching exercises keep your muscles and tendons flexible, preserve your posture, and improve mobility, especially as you age. It's true that the rate at which the body breaks down food is linked to weight. Some people blame their weight on how their body breaks down food into energy, also known as metabolism. Also check with a health care professional if you have chronic health problems, such as heart disease, diabetes or arthritis. Vigorous aerobic exercise includes activities such as running, swimming laps, heavy yardwork and aerobic dancing. Running is good for burning calories in a shorter space of time and cycling is a great calorie burner too, and better for those needing an activity that's low impact. Walking is excellent for beginners as it is low impact and lower intensity than say running – and because it's less intense, you can usually keep going for longer, which makes it a good calorie burner. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga. However, determining which cardio workouts are best for weight loss can be a daunting task if you’re just starting on the path to a slimmer waistline.Swimming is often called the “perfect workout”—and for good reason.Celebrity trainer and best-selling author Jorge Cruise isn’t shy when it comes to talking belly fat — and how he, 40 pounds overweight years ago, carried a lot of it.Just remember that the lower the intensity, the more cardio you’ll need to do in order to burn extra calories.We often spend several weeks really getting to grips with these machines and testing the full range of workouts, classes or sessions they offer.However this depends on factors like speed, intensity, and terrain, and of course faster speeds and higher intensity lead to a higher calorie burn.As a trainer, I've seen it work wonders for quick weight loss and boosting endurance, strength, and respiratory capacity.You’re paying not only for the bike, but the unique training experience it makes accessible from the comfort of your home.Steady-state cardio involves maintaining a consistent heart rate throughout your workout using activities like running, cycling, swimming, or using an elliptical machine.HIIT consists of alternating periods of high-power effort and low-intensity recovery. That’s why it’s excellent exercise for people with lower back pain. Both types support aerobic fitness and can be adapted to suit your energy levels . There’s evidence that submersion in cold water also encourages the body to produce protective proteins that benefit the brain. She combines fun songs with various workouts like high-intensity challenges, traditional folk dancing, and more. If strength building is your fitness goal, this channel provides videos with various levels of intensity to help you out. The Evolve Functional Fitness channel has a library of 25-, 45-, and 65-minute, no-equipment workouts that focus on building your strength, agility, and core. The workouts usually range from minutes and are a great way to stick to a daily regimen. MadFit channel shows you how to get in full-body workouts without disturbing the neighbors. Your goal is to slowly and safely improve your cardio capability over time. Certain apps can also estimate your heart rate based on your speed and distance. It’s easier than ever to track your heart rate. It can burn calories for hours, even after the workout. High-Intensity Interval Training is a popular workout with a combination of quick, vigorous bursts of cardio exercise followed by equal or more extended rest periods. Elliptical machines can be an excellent way to burn fat and excess calories without wearing out your joints. You can increase the intensity to burn more calories by going faster or carrying heavy items. Doing stair climbers every day can burn calories—about 65 in 15 minutes . If you are not physically active, work your way up to 150 minutes a week of moderate-intensity physical activity. You'll likely have some setbacks on your weight-loss journey. To keep off extra weight, you should make these healthy changes a way of life. It's not enough to eat healthy foods and exercise for just a few weeks or months.