Some people blame their weight on how their body breaks down food into energy, also known as metabolism. Regular physical activity is one of the most important things you can do for your health. Muscle strengthening is important for older adults who experience reduced muscle mass and muscle strength with aging. What are the best cardio exercises for weight loss? Regular cardio burns calories, speeds up metabolism, and supports weight loss when combined with a healthy diet. Cardio exercises are a great way to boost your heart health, burn calories, and improve overall fitness—all from the comfort of your home. This makes cardio an excellent form of exercise for weight loss, as it helps to increase your metabolism and burn more calories. This makes it a versatile option for anyone aiming for sustainable weight loss through regular cardio training. Cardio exercise for weight loss involves activities that raise your heart rate and increase caloric expenditure. Cardio exercises improve blood flow, strengthen your heart, and lower blood pressure—all of which contribute to better heart health. Swimming is a full-body workout that’s gentle on the joints yet highly effective for improving cardiovascular fitness. These two exercise modalities also mimic common weight training exercises and have been shown to be effective for maintaining strength when dieting. The challenge over time is to accurately monitor both sides of the equation as individuals interact in their daily lives. Most individuals spend much of their lives in the same weight range without daily focus on caloric intake and output. Energy balance is a process through which the body attempts to establish homeostasis. Make fitness a fulfilling aspect of your everyday life by starting today and continuing consistently! Treadmills are awesome forms of machine-based cardio. It consists of putting on a weighted backpack and walking, preferably on trails through hilly terrain. Rucking is a relatively new form of cardio taken from the military. We have never met someone who has stayed consistent with walking 10,000+ steps daily and didn't lose weight. Videos or online guided classes can add structure for at-home workouts. Bodyweight circuit routines combining squats, lunges, and jumping jacks can be efficient for calorie burn. These activities can be adjusted in intensity to suit different fitness levels. Running, swimming, cycling, and group aerobic dance classes are highly effective for burning calories. Burpees are an exercise with no middle ground — you either love them or hate them. When you hear the word cardio your thoughts might drift to the drudgery of a treadmill or elliptical. If your engine needs a tune-up, give these no-equipment cardio moves a shot. Tracking also highlights improvements in health markers like lower blood glucose levels, better sleep quality, and increased energy. Set clear and achievable fitness goals to stay motivated and consistent. Wegovy® dosing schedule: Best time to take it (and what actually matters) That works out to 30 minutes 5 days a week, or 20 minutes 3 days a week, respectively. “With HIIT, you are utilizing all your systems efficiently — you’re getting the biggest bang for your buck in the shortest time,” Braun says. But the second group worked for one-fifth as much time as the first. Light activity lands you at 11, hard work gets you up to 15, and all-out maximal exertion takes you up to 20. The RPE scale runs from six to 20, which roughly corresponds with your heart rate divided by 10. Whether you’re new to exercise or a seasoned fitness enthusiast, questions about cardiovascular exercise are bound to pop up. While cardio is amazing, neglecting strength training can leave your muscles weak and prone to injury. Regular cardiovascular exercise is a powerful tool in reducing the risk of chronic diseases such as heart disease, stroke, and diabetes. Poor form during activities like running or cycling can strain joints and muscles. Even seasoned exercisers can fall into traps that hinder their progress. Drink water before, during, and after your workout to stay hydrated. Dehydration can lead to cramps, fatigue, and even heat exhaustion. If something feels off—whether it’s sharp pain, dizziness, or extreme fatigue—stop immediately and rest. And while it’s true that cardio can help you burn calories and shed pounds, it’s not the only way to reach your goals.“There is definitely something to be said about getting comfortable being uncomfortable on your runs, so skip the road and head to a track or soccer field for some sprints next time,” he says.The burpee is a popular high-intensity exercise that is included in almost every strength and endurance workout program.Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.It is also small and lightweight, so it is easy to store. “All of that will get your total calorie burn up,” Matheny says. You can also try shortening your recovery time in between sessions that require bursts of speed. “If it’s cardio, it means you’re moving at a faster pace than you were before.” At the same time, this doesn't mean that anaerobic exercise won't contribute to cardio training or even its benefits. For a cardio exercise to have a meaningful effect on fat loss in the long term, it needs two qualities; If you're interested in exact numbers, we highly recommend using this ACE activity calculator to calculate how specific exercises affect your body. Key Benefits of Exercising While on Mounjaro I struggle with the dark mornings at this time of the year, and I really think these have given me the extra boost that I need.Research suggests that drinking water before a meal may also help reduce the number of calories you consume.We've been helping people achieve their weight management goals since 2005.Rest is as important as exercise for progress.Therefore, beginners should start with a HIIT cardio program that's built with them in mind, like we have right here.Luckily, you don’t need a treadmill, rowing machine, or exercise bike for cardio.If you like to sweat a bit more when you exercise, try jogging to get your heart rate up.These instructor-led classes will take you through various exercises in the water. Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health. Important to bear in mind if you are aiming to lose weight – make sure you track your body measurements to monitor progress too! This means your metabolic rate remains much higher in the hours following a HIIT workout, making it an all-round fantastic calorie burner. If you’re eating in an intentional deficit, then the extra 210 minutes of movement per week will certainly help you lose weight and keep it off. Yes… although that depends on how many calories you’re burning daily versus how many calories you’re consuming. To burn belly fat, you need to consistently be in a caloric deficit, which is achieved by consistently exercising, eating the correct portions, and staying generally active. Also, we suggest consulting with a dietitian to help you construct a plan to achieve a healthy weight. In 2021, researchers published a paper outlining tenants of training for hypertrophy (aka muscle growth). If you’re looking for a comprehensive list of bodyweight cardio workouts, you’ve come to the right place. Adjust the frequency and intensity based on your specific goals, whether it’s weight loss, endurance, or overall fitness. Whether walking, cycling, or swimming, these activities burn calories and help create the deficit needed for weight loss. Research shows HIIT is particularly effective for younger adults (18-30 years), promoting both fat oxidation and muscle retention. Here's why each approach has its place in your fat-loss strategy. This type of exercise helps you lose weight in a slightly different way. By burning extra calories throughout the week, you increase your calorie deficit. When it comes to losing weight, cardio isn’t necessary - although it certainly helps. While primarily targeting fat, cardio exercises also engage various muscle groups, improving muscle tone and definition. This low-impact exercise strengthens the leg muscles and improves heart health. Usually, cardio increases the heart rate, which leads to burning more fat in less time. Climbing stairs is one of the popular forms of cardio exercise for weight loss. Perhaps more than any other type of exercise, cardio is essential to our longevity and heart health. If you are looking to spend some time in the sun while burning calories and working out your full body, tennis is the way to go! Whether or not you enjoyed jumping rope as a kid, it cannot be denied that it is a killer workout that will have you burning plenty of calories in no time! One of the most enjoyable and valuable methods to get your cardio in is to hop on a bike and ride it outside. Contrary to popular belief, jumping rope works more muscle groups than jogging, enhancing balance and coordination. It doesn’t cost you anything, and you receive all those positive feelings with every mile you add or time record you break. Stair climbing is an excellent workout for your heart, and it also strengthens and tones the lower body muscles. Rowing is both a cardiovascular and a strength training exercise. Cycling is not only excellent for cardiovascular health but is also a low-impact way to tone the muscles of your lower body and core. Pilates involves a series of precise movements to strengthen your core muscles while making you more flexible. Don't assume mat exercises are easier than using a reformer; both have benefits and challenges. You'll use a mat on the floor to do Pilates, using gravity and your body weight for resistance. When you engage in activities like running, cycling, or brisk walking, your body releases endorphins, often called ‘feel-good’ hormones. Doing cardio also has a profound impact on your mental well-being. This improved lung function translates to better oxygen delivery to your muscles and organs, enhancing your overall stamina. Welcome to the third installment of the WCT series on weight loss. How many times have you done cardio in an effort to lose weight? Robin Harlow is a San Francisco–based personal trainer and fitness professional specializing in strength training, Pilates-inspired movement, and functional conditioning. Take time for stretching, yoga, or a lower intensity activity like pilates to help prevent injury and promote balance. But be cautious; overdoing HIIT can lead to overtraining and minimize the gains you're working towards. For instance, you might sprint for 30 seconds on a treadmill followed by walking for one minute, repeating this cycle several times. Below, we explore some of the most effective options to help you shed those extra pounds and improve your overall fitness. It also reduces hunger hormones, making it easier to stick to a healthy diet. This type of workout increases metabolism even after you've finished exercising. Here are some clues to help you judge your exercise intensity. If you like technology, you can check your heart rate with an activity tracker that includes a heart rate monitor. You can use either way of gauging exercise intensity. An activity tracker can be used to count steps, find out distance traveled and monitor other fitness information. Talk to a health care professional if you have any medical conditions or you're not sure how hard you should exercise. A study found that just 10 minutes of jumping rope produced similar cardiovascular benefits to 30 minutes of jogging. This training style has revolutionized the fitness industry due to its remarkable time efficiency and effectiveness. Cardiovascular exercise elevates your heart rate and increases calorie expenditure during the activity. In many exercises, cardio exercise may be a good choice. Millions of people worldwide embark on weight loss journeys every day. Then, bend at your hips and knees and lower your body until your thighs are parallel to the ground.Many sports products are packed with carbohydrates, which means they are packed with calories.The young bodybuilder is hoping to make his mark on the IFBB in March.“Kettlebell circuits or complexes (sequence of movements you perform without putting your weight down) are my favorite calorie-burning exercise because they work both strength and cardio,” says Berkow.This high-intensity cardio workout requires only a six-by-six foot area and no equipment.You're not just losing weight; you're adopting a healthy lifestyle.This helps in improving the circulation of blood to the target muscle group and flex the muscles.Plant one hand and the same leg on a workout bench.The right workouts can amplify your fat-loss efforts while keeping you engaged. Therefore, to burn more fat, one would attempt to; However, one of the main reasons people engage in cardio is to lose fat. Consistent cardio has many health benefits that are crucial for longevity and health. Cardio has generally been the go-to method for many people when they want to burn fat. Long-duration, steady-state cardio workouts like cycling can torch many calories while being gentle on your joints. “This movement burns calories at a lower intensity which will typically burn more fat. Hiking or walking at an incline provides many amazing cardiovascular benefits and strengthens your lower body. It torches many calories, making it an excellent workout option for fat loss. Today, people other than dancers do Pilates for its health benefits. This may be the case for people who have diabetes or more than one risk factor for heart disease, and for men over age 45 and women over age 55. If you're worried that you're pushing yourself too hard or your heart rate is too high, back off a bit. If you don't feel like you're working out hard enough or your heart rate is too low, pick up the pace. The Ultimate Cardio Workout To Speed up Weight Loss You can find circuit training classes at your local gym or studio. It’s a low-impact workout that’s easy on the joints, making it a good option for people with joint problems. Cycling is a great form of cardio that can be done indoors or outdoors. You can run anywhere, anytime, and don’t need any special equipment. It’s a great calorie burner and can help you build endurance and speed. Depending on intensity, cardio sessions of 30 to 60 minutes are recommended for effective weight loss.You might want to blame a medical condition for slow metabolism and weight gain.However, high-intensity exercise has been found to trump aerobic exercise at decreasing body fat, owing primarily to the afterburn effect of excess post-exercise oxygen consumption (EPOC).Instead, a strategic combination of cardio and strength training is what I prescribe for my clients who have weight loss as a goal.It’s all gas, little breaks for this killer five-minute HIIT workout.To maximize fat loss, follow effective strategies.Whether you opt for steady-state workouts, HIIT, walking, or swimming, the key is to stay consistent and combine your cardio routine with proper nutrition.EōS Fitness offers a supportive and dynamic environment for anyone looking to start or enhance their weight loss journey. How cardio benefits your joints These exercises often involve jumping and movements that have both feet off the ground simultaneously, followed by a sudden, jarring impact when they return. They are exercises that involve no jarring movements, limiting the stress on your bones and joints while exercising. For many of us, our main goal for working out is burning calories and dropping pounds. The plank is an isometric exercise that challenges core strength and increases endurance and mobility.The buoyancy of water, which allows you to float, works to reduce the effect of your body weight on your joints.You can do this workout anywhere—at home, in the park, or while traveling—and it’s a fantastic option if you want to fit in a workout without sacrificing too much time.Try this beginner-friendly 10 minute arm workout!Diet, resistance training, and recovery all matter too.When you work your heart and other muscles of your body during cardio exercise, this increases oxygen supply to your whole body, allowing all muscles to work harder and more efficiently.Rather than spending bucks on gym equipment, you can find ways of doing cardio for weight loss.Do your HIIT workout for 30 minutes a day, five days a week. A) The amount of cardio needed for weight loss depends on various factors, such as your starting weight, diet, intensity of exercise, and individual metabolism. Jumping rope is a high-intensity cardio exercise that burns a significant amount of calories in a short amount of time. Running or jogging is one of the most effective cardio exercises for weight loss. Med balls can be useful tools to add to traditional strength training or interval workouts for a plyometric element, or for adding a low load to bodyweight movements. They'll give you ample opportunities to burn calories and torch fat while you sweat–and you don't have to give up on strength workouts, either. Harvard Medical School reports that an individual burns 2.16 calories for every pound of body weight during 30 minutes of elliptical use. In this post we are going to discuss about most efficient cardio workouts for fat loss. These explosive workouts alternate between intense bursts of activity and short rest periods, keeping your heart rate elevated the entire exercise for a serious calorie annihilation. Jogging or running in place is a low-impact cardio exercise that is easy to do at home. This dynamic exercise engages your entire body. Some people prefer morning workouts to jumpstart their metabolism, while others prefer evenings for stress relief. Running and cycling primarily target the lower body, while swimming engages both upper and lower body muscles. Use a heavy enough weight so that you have to march slowly backward. They build strong quads and endurance, which can improve knee health. Try a 30 to 40-minute elliptical session two to three times a week. They even have various weights, thicknesses, and lengths so you find something perfect for you. Grab a jump rope, and do 15 total minutes while taking necessary breaks in between. AFFORDABLE Gym in G-6 Islamabad: Fitness Arena Gym Review & Facilities Overview Your blood vessels and muscles need to be ready for what’s coming. Start with at least 3–5 minutes of low-impact movement, such as light jogging, arm circles, or walking. It’s just 30 minutes a day, five days a week. For better comfort, avoid putting weights inside a regular backpack; invest in a proper weight vest or ruck because it will sit better on your shoulders and back. If you feel like walking outside, try “rucking” where you wear a weighted backpack or vest—called a “ruck”—and go for a long walk outside. Also, make sure not to hold on to the handles of the treadmill, which somewhat defeats the purpose of this exercise. This helps you increase your heart rate more than a regular “walk around the block” and even takes the pressure off your lower back because you’ll lean forward. Drink water, sleep well, and avoid processed foods to enhance fat loss and body toning. HIIT, running, cycling, and jump rope are the best for weight loss. However, after a customized diet plan for weight loss created by Fitelo’s dietitians, he managed to lose 8kgs in just 30 days. The key is to find exercises that suit your fitness level and budget while ensuring consistency. Let’s take a closer look at each factor to determine which is more effective for weight loss. Swimming is a great low-impact cardio exercise that burns hundreds of calories and is actually fun. This hybrid exercise builds upper-body strength while engaging your core and stabilizing muscles. The mountain climber is a core-intensive cardio move that burns calories and strengthens your abs, shoulders, and legs. Jump squats are a lower-body exercise that boosts power, builds muscle, and elevates your heart rate. After your HIIT session, switch to a steady-state cardio exercise to continue burning calories and enhance fat oxidation.Cardio exercises offer a wide range of benefits that contribute to overall health and fitness.The best approach is to do what feels right for your body and energy levels.Remember your goal is to lose weight!While that's definitely a benefit of consistent cardio exercise, it's not (or at least shouldn't be) the main reason to perform cardio.Before we dive into the specific exercises that are best for weight loss, it’s important to touch on why they’re helpful.Generally yes, but this will depend on your own fitness level and circumstances."The combination of strength training and cardiovascular exercise in a single movement increases your metabolism, helping you burn more calories during and after your workout," says the ASFA. They help build upper body strength and muscle endurance. Push-ups are a classic bodyweight exercise that targets your chest, shoulders, arms, and core. It’s a powerful exercise for building strength and muscle mass. Muscle development not only shapes and tones your body but also increases your metabolic rate, helping you burn more calories throughout the day. Muscle & Fitness HERS promotions 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. Make sure the weight you use is challenging but manageable. Take a big step forward with one leg while lowering your body until both knees are bent at a 90-degree angle. If you’re aiming for weight loss or fat burning, incorporating cardio workouts can be highly effective. Therefore, if you’re looking to get into shape, consider these 10 low-impact cardio exercises for weight loss that’ll get you moving and burning calories. Our best high-intensity cardio exercises for weight loss wrap up with fast weight training. In this comprehensive guide, we’ll explore the best exercises for weight loss, including cardio, strength training, and more. Engaging in regular cardio workouts helps burn calories, leading to a caloric deficit, which is essential for weight loss. Whether working out in The EōS Yard® functional training area or attending one of our HIIT, you will find the motivation and challenge you need. Ready to take your fitness to the next level with HIIT? Keep your hips stable and engage your core to maximize the benefits of this exercise. Sport & activity However, there’s a notable distinction between intentional time off (like following an endurance event) and unintentional breaks in exercise (where you have no plans of getting back into a routine). “Some want more time, some want less, but a period of no running to allow the body and mind to rest and reset is important,” Gracey says. Also keep in mind that unless someone is injured, a break in their regular exercise rarely means complete inactivity. This type of fitness won’t disappear in a matter of days, but it will decrease over time, according to Dr. Campbell. And Weight loss if done correctly.The longer you can skip, the better your cardio fitness will be.The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week to reap these benefits.You could also challenge yourself to run a certain distance in a shorter period of time.Even with such a basic exercise, your heart rate rises, and your strength and endurance increase.Make sure to incorporate rest days into your routine to allow your body to recover.“Your goal is to perform the exercises with proper form to prevent the risk of injury, even if that means moving slower than you hoped for.” Among its other benefits, cardio is a great way to get more movement into your day and burn more calories. To put a cherry on top, HIIT cardio workouts are perfect to take on the road, at home or in the gym. A personal trainer can be hugely helpful in achieving your weight-loss goals because they’ll design a program specific to your unique body. Cardiovascular exercises get your heart pumping and your blood flowing. Dual energy x-ray absorptiometry (DXA) was used to determine fat-free mass, fat mass, and percent body fat (Lunar DPX-IQ).This advanced exercise takes the classic squat to a whole new level, blasting your glutes, thighs, and core while elevating your heart rate into high gear.Be sure to try out the elliptical workouts below to take your first step forward.“The basis of HIIT is alternating between short bursts of intense exercise followed by rest, so choosing exercises that tax the core can further help sculpt toned abs.”Patients often report reduced desire for sweets and fatty foods, creating an opportunity to adopt healthier habits.For example, you can start with a solid treadmill workout and then cool down a bit with a Hatha yoga class.It’s like you’re burning fat while driving home from the gym!Combining these two powerful forms of exercise provides a well-rounded approach that speeds up the calorie burn and helps sculpt lean muscle. Walking: Trim your waistline, improve your health Weight may still drop, but you risk losing more muscle and slowing your metabolism. It does not cause bulk without heavy training and high-calorie intake. Yes, light activity can support digestion, improve mood, and reduce feelings of sluggishness that some people feel in the early weeks. If fatigue is severe, easing back and speaking to your clinician is advised. For safe guidance on exercise while using Mounjaro, London Slimming Clinic offers online consultation support from qualified professionals. Whether outdoors or indoors on a stationary bike, cycling offers a low-impact yet high-calorie burning exercise suitable for all fitness levels. Jump rope, a seemingly simple exercise, has long been underestimated in its ability to deliver a comprehensive full-body workout. Cardiovascular endurance is the ability of your heart and lungs to work together efficiently to deliver oxygen to your muscles during exercise. 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. There are many different types of cardio exercises, so you can find something that you enjoy and that fits your fitness level. They can be home exercises or anaerobic activities you do outdoors. Visible changes in weight or body composition can take 4–8 weeks, depending on your consistency and routine. Its high-intensity intervals boost your metabolism and keep it elevated long after your workout ends. That said, HIIT can be dangerous for people new to exercise, particularly if they’re overweight or have certain medical conditions, and you should speak to a doctor prior to commencing . Visit your nearest BodySpec location to establish your baseline and track progress as you implement your personalized fat loss strategy. An individual weighing about 130 pound expends about 590 calories by 1 hr freestyle fast swimming and 413 calories by slow swimming. If you are suffering from injuries and which prevent you from putting weight on knees and ankles, then swimming is a best option for you. It can help you reach new highs in your personal fitness. The main advantage of treadmill running is that you can increase the intensity of running as you progress. Running is very effective due to its high calorie-burning potential, but the best cardio depends on personal preference and sustainability. Kickboxing combines martial arts techniques with cardio, providing a challenging and engaging workout. This method is incredibly effective for burning calories and boosting metabolism. Jumping rope is a surprisingly effective and inexpensive cardio exercise. The exercises below combine strength and cardio movements designed to torch calories, boost metabolism, and sculpt a leaner physique. This means that in the longer term, strength training is great for aiding weight loss. While all exercise is fantastic from a health perspective, some types are better than others when it comes to giving our weight loss an extra boost. For on-demand workouts — plus meal plans, fitness challenges, walking podcasts and inspiration — download the Start TODAY app! When trying to lose weight, many people default to long bouts of cardio exercise. Please comment below which of the 15 cardio workouts listed is your favorite. There are many forms of cardio that don’t require any equipment, such as hiking and HIIT workouts. Cardio exercises such as running, cycling, swimming, rowing, HIIT, skipping rope, and stair climbing are proven methods for rapid weight loss.But there are several ways you can minimize the accumulation of visceral fat.As you develop stamina and endurance, daily activities become easier, and the intensity of your workouts can be increased.Start slowly with these workouts and increase difficulty as you get stronger.Sitting too much can negatively affect your health and longevity, even if you get the minimum suggested amount of daily physical activity.“Jumping rope is a great way to burn calories while improving cardiovascular health, all-over-toning, and coordination, and it will help build power while lowering your risk of injury,” Dorset says.The kneeling squat jump is an awesome exercise that quickly raises the heart rate and increases blood flow. Whether you are doing cardio boxing on your own or in a class, you will burn a ton of calories if you keep moving and keep the rest breaks on the shorter end. You must try to keep a steady pace throughout your hike to maximize the amount of fat burned during the activity. You must be constantly moving during this workout to maximize the number of calories burned. Want to feel like you’re a kid again while working on your weight loss? Find out how Pilates, tai chi and yoga provide a good workout while being kind to your joints. Looking to shake up your exercise routine? However, more than half of all children with a heart condition will require treatment at some stage of life. Learn all the rules, what equipment you will need, and what the workout schedule will be. With rollerblading, it is important that you are always putting in the effort to make sure your heart rate stays elevated. Rollerblading is a fun activity that will get you outdoors enjoying the scenery. If you have clear goals in mind, it makes sense to want to have all the data available to help you make the right decisions on the best exercises to try. Perform each exercise for 30 seconds back to back, take a 1-minute rest and then perform the circuit a second time through. Here are some great exercises that fit the bill. Strength training is a secret weapon for anyone trying to lose weight. A consistent exercise routine also has mental-health benefits like increasing energy and boosting your mood. "Cardio has its place, but it’s really part of a comprehensive plan for healthy and sustainable weight loss," said strength coach Reda Elmardi, CSCS. “Focusing on doing exercises quickly will do wonders for your cardiovascular health.” Running is a high-impact, high-intensity form of cardio that can be very effective for weight loss. This isn't true and research shows that both are effective at fat loss. When it comes to fat loss, many people mistakenly believe that steady-state isn't good for fat loss, at least when compared to HIIT. Considering all that, any form of cardio that allows you to increase your physical activity consistently in the long run will be awesome. You’ll move through quick, effective rounds using your body weight for resistance, targeting major muscle groups while spiking your heart rate. To keep cardio fresh and fun, pick exercises that feel good and blend well with your body. There are other high-intensity exercises that will have the same training effect. If you are trying to lose weight, you should aim for minutes of moderate to high-intensity cardio per day. There are endless possibilities when it comes to cardio exercises that can help you lose weight. It’s also perfect for people who are short on time, as HIIT workouts can be done in 30 minutes or less. High-intensity interval training, or HIIT, is a type of cardio that alternates between periods of intense activity and periods of rest. Circuit training workouts typically involve moving from one exercise to another with little to no rest in between. You can bet that the cardio area is the most popular section of the gym, no matter what time of the day it is. When people hear cardio they often think of low intensity steady state cardio. Just don’t exercise too close to bedtime. You’ll squat, lunge, plank, and pulse to stronger muscles and better overall health. This class targets your core, glutes, and legs while keeping your heart rate up through quick cardio circuits. Dance party in Just Dance, conquer galactic challenges in Ring Fit Adventure, or box your way to fitness with Beat Saber. Get ready to unleash your inner child and conquer your fitness goals – all while having a blast. Ditch the gym fees and turn your living room into a playground for active games and activities that torch calories, boost your mood, and leave you grinning from ear to ear. This variation intensifies your calorie burn and boosts coordination. Grab one set of medium and one set of light dumbbells and cycle through the following five exercises for 45 seconds of work, and 15 seconds of rest for a quick and dirty full body workout. NOW THAT YOU know everything to know more about the protocol, here are some HIIT workouts that can put you on the path to major fat-burn. HIIT is quick and anything but boring, as its exacting work-to-rest ratios make it arguably the most time-efficient way to exercise and burn calories. HIIT training can be programmed with all kinds of exercises, making it scalable to different fitness levels and incorporate diverse styles of training (no, it doesn’t have to all be burpees). The intensity allows you to burn more calories in a shorter period of time than you would following other protocols. It’s also great for all-over toning, conditioning, and strengthening. Walking is a great exercise because it requires no special equipment (other than a good pair of walking shoes!). Please, try again in a couple of minutes You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. If you are a Mayo Clinic patient, we will only use your protected health information as outlined in our Notice of Privacy Practices. The choices on our list are largely accessible, generally lower-impact, and compatible with many of the best weight loss programs. If you lose too much too quickly, you’ll end up fatigued and having burned your muscle mass. If you have a goal of weight loss, you’ll want to proceed with caution. Get personalized meal plans to help you burn fat and build muscle. If you want to switch it up, you could do cardio before a strength workout. Begin with minutes at an easy pace to get comfortable with balance and resistance. Start with short bursts of effort, then give yourself plenty of time to catch your breath before the next round. The perfect combination of cardio and coordination with a strong potential for stress relief. Start with 30 seconds and work up to 3 minutes. ¹ MET (Metabolic Equivalent of Task) measures how much energy an activity uses compared to resting (1 MET ≈ 1 kcal/kg/hour). Aerobic exercise is a physical activity that uses large muscle groups in your body. Aerobic exercise is a physical activity that uses your body’s large muscle groups, is rhythmic and repetitive. “It’s an efficient way to burn calories and build strength in the core and lower body.” “This keeps your heart rate elevated, leading to fat burn while also building strength,” explains Ronny Garcia, CPT, with Blink Fitness. This is because HIIT involves short bursts of high-intensity exercise followed by periods of rest. It’s like you’re burning fat while driving home from the gym! This is important, because to lose weight, you need a calorie deficit (fewer calories ingested than used). Or, you might prefer steady-state cardio, like jogging or cycling at a consistent pace for a longer period of time. The key is finding a workout you like that suits your fitness level. Some popular forms of cardio include running, swimming, cycling, brisk walking, and group fitness classes. From jumping rope at home to swimming laps at the gym, exploring a variety of exercises helps people stay motivated and continuously challenge their bodies. Read all about health & fitness and stay updated. Some prefer mornings for a metabolic boost, while others find evening workouts fit better with their routine. The maximum heart rate is the upper limit of what your heart and blood vessel system, called the cardiovascular system, can handle during physical activity. Another way to gauge your exercise intensity is to see how fast your heart is beating on average during physical activity. Get the most from your workouts by knowing how to gauge your exercise intensity. As with muscle-strengthening exercises, balance exercises help to prevent falls and fall-related injuries. If you are a beginner, try exercises without weights or resistance bands (stretchy elastic bands that come in varying strengths) until you are comfortable with the movements. Cardiovascular exercises, often referred to as cardio, are physical activities that elevate the heart rate and enhance the efficiency of the cardiovascular system. Jump rope is a high-intensity cardio workout that helps build endurance and burn fat. “Lower intensity base-building cardio typically has a longer duration and taps into burning body fat stores,” Becker adds. The duration of exercise ranged from 6048 to min per week, with most studies assessing programs based on 150 to 200 min per week of exercise. Second, we did not assess the effect of weekly volume of exercise. First, we did not assess the effect of exercise according to the duration of the program. The intervention included two to three supervised sessions of resistance training per week.