Best Cardio To lose Weight

When it comes to Cardio exercises To lose Weight, activities such as running on the treadmill and other cardio exercises are the perfect medicine to lose weight instantly. Several fat-burning cardio exercises increase your body’s metabolism rate and which further helps in overall fat burning process. However, with so many types of cardio workouts available in the market, it can be a challenging task for an individual to determine the best cardio to lose weight!

Aerobic exercise or cardio training is more than just helping you to lose weight. Cardio reduces the risk of heart disease, increases muscle efficiency, and is very helpful for weight loss and improving the overall functioning of the circulatory system.

Cardio exercise also helps to get relief from stress, says McBraity. Following this he added that stress can lead to overeating and weight gain, so adding cardio into your fitness journey will definitely help you to maintain your weight. In addition, there’s a two-way relationship between stress and physical activity a person with higher stress levels tend to engage in less physical activity, while on the other hand more physical activity is related to lower stress levels.

Doing cardio exercises at home does not require a lot of space or even special equipment, and with a little creativity, you can integrate your fitness program with a wide range of cardio exercises and watch your fat-burning, calorie-burning, and weight-loss process.

In this article on elegant hoopoe, we will explore the Best Cardio To lose Weight, their benefits, and how to incorporate them into your fitness routine. We want to help you determine the best weight loss exercises for your goals.

Whether you’re a seasoned athlete or just starting your fitness journey, understanding the role of cardio in weight loss can help you achieve your goals and improve your overall health.

What is cardio?

Cardiovascular exercise, which is also known as cardio or aerobic is a type of physical activity that helps in increasing the heart rate and promotes the circulation of oxygen and blood throughout the body. These exercises are often referred to as “aerobic” exercises because they require oxygen to fuel the body’s energy needs. It refers to exercises that increase your heart rate to 50-75% of the maximum and improve the function of the heart, lungs, and circulatory system.

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Running, Cycling, Swimming, Jumping rope, Dancing, High-intensity interval training (HIIT), jumping jacks, Brisk walking, Rowing, Kickboxing, and Stair climbing are examples of best Cardio To lose Weight. They are performed over a long period, which will increase the heart rate and pump more blood in the veins, and ultimately carry nutrients and oxygen to all cells. These workouts are best to burn calories as well as helping you to shape your body the way you want.

Cardio is important for maintaining overall physical health, as they improve heart health, lung capacity, and blood circulation. Regular cardio exercise can also help with weight management, improve your mood just by reducing stress levels, and reduce the risk of chronic diseases such as heart disease and diabetes.

If you want to use cardio for weight loss, it’s important to note that it alone may not be enough to achieve your goals. A balanced diet and strength training are also important components of a weight loss plan. Additionally, it’s important to choose a cardio exercise that you enjoy and can stick with over the long term.

Why is cardio exercise important?

Cardio is not only for fat burning and weight loss, It is important for overall physical and mental health, and can help reduce the risk of chronic diseases while improving heart health, lung capacity, mood, and sleep quality.

It strengthens the heart muscle and improves the heart’s ability to pump blood and increase blood flow to the body’s tissues. This can help reduce the risk of heart disease, heart attacks, and strokes.

During cardio exercise, the lungs work harder to supply oxygen to the body. Over time, this can increase lung capacity and make breathing easier.

Regular cardio exercise increases the production of endorphins, chemicals in the brain that can improve mood and reduce feelings of anxiety and depression. It reduces the risk of chronic diseases such as diabetes, high blood pressure, and certain types of cancer. It also has been shown to improve sleep quality and help people fall asleep faster and longer.

Types of cardio exercises

Low-intensity Interval Training: Low-intensity cardio exercise is good for all ages of people and fitness level. For those who are looking to get off the couch and get moving, this type of training will be more preferable to them. This workout is also great for cross-training and endurance.  As the name says, low-intensity interval training involves slower aerobic activities which are done for an extended period of time, which includes walking, jogging, or cycling at a medium and comfortable pace.

In these cardio exercises, the maximum heart rate is between 50 and 55 percent. This type of cardio exercise is quite similar to warming up before exercise, except that your heart and breathing rate increase.

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Moderate Intensity Interval Training: The maximum heart rate or MHR in moderate-intensity cardio exercises is between 60 and 70% and usually sports trainers recommend this level of exercise to people.

High-Intensity Interval Training (HIIT): It is a variety of workout that alternates between short intervals of very high-intensity activity and periods of rest or low-intensity activity. The main motive is to push your body hard for a short period of time, then allowing the body to recover for another small period of time before repeating the cycle again. This process is repeated several times.

The maximum heart rate in these intense exercises will be 75-85. In these intense exercises, you can’t talk anymore and you get short of breath. When integrating HIIT into a training program for weight loss, aim to incorporate it into your routine 1-2 times per week, and combine it with other cardio and strength training exercises.

Start with shorter intervals and gradually increase the duration and intensity of the exercise. It’s also important to listen to your body and avoid overtraining or pushing too hard too quickly. Additionally, it’s recommended to have a rest day in between HIIT sessions to allow your body to recover.

List of The Best Cardio workouts for weight loss

Incline walking

For those who might not be able to put immense amount of pressure on their body by running, this exercise can be the best option. Incline Walking can be a great way to burn more calorie while maintaining a moderate amount of pressure on different muscle groups on your legs. This workout will increase muscle endurance and will help you burn as much calories as you would burn when running.

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Another benefit linked to this exercise is that it will not lead to knee pain since it the incline forces you to lift your legs higher and help prevent overreaching with your stride. You can choose a walking path with a modest slope to walk on or you can go to gym and use the facilities there.

Stair Climber

Another useful workout to engage multiple muscle groups and to burn more calories is stair climber. This exercise is a low impact form of cardio which can help increase muscle endurance in your legs, glues and calves. For those who would like a but more pressure there are special weighted vests that they can use to maximize the pressure. This workout on an average helps you to burn 350 to 550 calories in an hour. Please keep in mind that if you have any knee related problems or injury then this workout may not be a good option for you.

Running and Jugging

How to do:

• Start by warming up for a few minutes or light jogging. 
• Find an open path or you can use a treadmill also.
• Run at a hard effort for 30 to 60 seconds after warming up for several minutes. Keep in mind that while jogging or running focus on maintaining a good posture and breathing.
• Gradually increase your speed and/or distance as you become more comfortable with the exercise.
• Rest down for a few minutes with 60-seconds slow walking, stretching for your body’s recovery.

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The reason for this move:

• Running and jogging are high-impact and effective cardio exercises that can burn a significant number of calories. They can also be done outdoors or on a treadmill They also help improve cardiovascular endurance and can be easily integrated into a daily routine.

How to diversify the movement:

• Interval Training: Incorporate short bursts of high-intensity running or sprints into your workout to increase the intensity and calorie burn.
• Hill Training: Hill training is running workouts performed at an inclined, running or jogging uphill helps in building lower body strength and it also increases calorie burn.
• Trail Running: Running on uneven terrain challenges the body in new ways by improving balance and coordination of the body.
• Group Running: Running with a group by joining a running group or participating in a marathon group race provides you enough motivation and social support to achieve your fitness goals.

The best way to integrate into a training plan:

• When integrating running or jogging into a training program for weight loss, it is important to start slowly and gradually increasing the intensity and duration of the exercise. Aim to incorporate running or jogging into your routine 2-3 times per week, and combine it with strength training and a balanced diet for the best result. It’s also important to listen to your body and avoid overtraining or pushing too hard too quickly.

Cycling

How to do:

• Start by adjusting the seat height and handlebar position to fit your body.
• Begin pedaling at a comfortable pace, focusing on maintaining good posture and breathing.
• Gradually increase your pedaling speed as you become more comfortable with cycling, it helps in weight loss and it is also a good cardio exercise.
• Cool down with a few minutes of slow pedaling and stretching.

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The reason for this move:

• Cycling is an effective cardio exercise for weight loss because it can burn a significant number of calories while also improving lower body strength and endurance. It is also a low-impact exercise, making it ideal for those with joint issues or injuries.

How to diversify the movement:

• Interval Training: Incorporate short bursts of high-intensity cycling into your workout to increase the intensity and calorie burn.
• Hill Training: Cycling uphill can help in building the lower body strength and it also increases calorie burn.
• Indoor Cycling Classes: Cycling with a group or taking a group cycling class can help provide enough motivation to do cardio exercise and to follow a structured workout.
• Outdoor Cycling: Cycling outdoors can provide a change of scenery and fresh air while still providing a great cardio workout.

The best way to integrate into a training plan:

• When integrating cycling into a training program for weight loss, aim to incorporate it into your routine 2-3 times per week, and combine it with strength training and a balanced diet for optimal results. Start with shorter rides and gradually increase the duration and intensity of the exercise. It’s also important to listen to your body and avoid overtraining or pushing too hard too quickly.

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Assault Bike

This low impact workout with high intensity is a great cardio exercise for all people. The low impact nature of this workout makes it a great option for beginners and those who might suffer from injuries. By looking at your limits and goals you can set this workout for example some people might combine this workout with a HIIT training and while others might do it moderately.

Swimming

How to do:

• Start by warming up with a few laps of slow and easy swimming.
• Begin swimming with a comfortable pace, and keep in mind you must maintain your body posture at a steady position.
• Gradually increase your speed and/or distance as you become more comfortable with the exercise.
• End the exercise and cool down with a few laps of slow and easy swimming along with stretching.

The reason for this move:

Swimming is one of the best and most great full-body cardio exercises for weight loss because it can burn a significant number of calories while also working for all major muscle groups. It is also a low-impact exercise, making it ideal for those with joint issues or injuries.

How to diversify the movement:

• Interval Training: Incorporate short bursts of high-intensity swimming into your workout to increase the intensity and calorie burn.
• Stroke Variations: Try challenging your body in new ways by trying different swimming strokes, such as freestyle, breaststroke, backstroke, and butterfly.
• Pool Workouts: Incorporate resistance exercises, such as using water weights or doing pool sprints, to add variety to your workout.
• Open Water Swimming: Swimming in natural bodies of water provides a change of scenery along with it adds new challenges, which further helps your body to train hard.

The best way to integrate into a training plan:

• When integrating swimming into a training program for weight loss, aim to add it into your exercise routine 2-3 times per week, and combine it with strength training and a balanced diet for the best results. At first start slowly with shorter swims and gradually increase the duration and intensity of the exercise. It’s also important to listen to your body and avoid overtraining or pushing too hard too quickly.

Rowing

How to do:

• Start by sitting on the rowing machine with your feet securely fastened to the foot pedals.
• Hold the handle with both hands, keeping your arms straight in front of you.
• Push with your legs, straightening them and pull the handle towards your chest.
• Lean back slightly and pause for a moment.
• Release the handle and return to the starting position.
• Repeat for several cycles, focusing on maintaining good form and breathing.

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The reason for this move:

• Rowing is a great and effective cardio exercise for weight loss that works your upper and lower body muscles. It also works all major muscle groups, including your back, arms, legs, and core.

How to diversify the movement:

• Interval Training: Incorporate short bursts of high-intensity rowing into your workout to increase the intensity and calorie burn.
• Resistance Training: Challenge your body muscles by adjusting the resistance on the rowing machine by adding more resistance.
• Speed Variations: Vary your rowing speed to challenge your cardiovascular system and improve your endurance.
• Rowing Drills: Add variety to your workout by incorporating rowing drills, such as rowing with one arm or one leg at a time.

The best way to integrate into a training plan:

• When integrating rowing into a training program for weight loss, aim to incorporate it into your routine 2-3 times per week, and combine it with other cardio and strength training exercises. Start with shorter rows and gradually increase the duration and intensity of the exercise. It’s also important to listen to your body and avoid overtraining or pushing too hard too quickly. Additionally, it’s recommended to have a rest day in between rowing sessions to allow your body to recover.

Jumping jacks

How to do:

• Stand with your feet together and your arms at your sides.
• Jump up, spreading your legs shoulder-width apart, and simultaneously raise your arms above your head.
• Quickly jump back to the starting position, bringing your legs together and lowering your arms to your sides.
• Repeat for several cycles, focusing on maintaining good form and breathing.

The reason for this move:

• Jumping jacks are a simple yet effective and excellent cardio exercise for weight loss because they can elevate your heart rate quickly, which helps to burn calories and improve cardiovascular fitness. They also work the major muscle groups in your body, including your legs, arms, and core.

How to diversify the movement:

• Variation in arm movements: Instead of raising your arms above your head, you can try variations such as side raises, front raises, or arm circles.
• Plyometric Jumping Jacks: To increase the intensity, you can incorporate plyometric variations of jumping jacks such as tuck jumps or jumping jacks with a jump squat.
• Resistance Band Jumping Jacks: You can add resistance by using resistance bands around your ankles, this makes the exercise more challenging and strengthens the muscles in your legs.
• Modified Jumping Jacks: For beginners or those with knee pain, modified jumping jacks can be done by stepping one leg out at a time, followed by the other leg, rather than jumping.

The best way to integrate into a training plan:

• Jumping jacks can be an excellent addition to your cardio routine, especially if you are short on time. Aim to include them in your workout for 10-15 minutes per day, or as a warm-up to your strength training workout. At first start slow and gradually increase the intensity and duration of the exercise. You can also incorporate them into interval training by doing jumping jacks at high intensity for a short period, followed by a period of rest or lower-intensity exercise. It’s essential to listen to your body and avoid overtraining or pushing too hard too quickly.

Burpees

How to do:

• Stand with your feet shoulder-width apart and your arms at your sides.
• Lower yourself into a squat position and place your hands on the ground in front of you.
• Kick your feet back to a plank position, then immediately return to the squat position.
• Jump up explosively from the squat position and raise your arms above your head.
• Repeat for several cycles, focusing on maintaining good form and breathing.

The reason for this move:

• Burpees are an intense full-body exercise that combines strength training and cardio, making them an excellent exercise for weight loss. It can help you burn a lot of calories in a short amount of time. They work multiple muscle groups, including your legs, core, arms, and shoulders, and help to improve cardiovascular fitness.

How to diversify the movement:

• Plyometric Burpees: To increase the intensity, you can incorporate plyometric variations of burpees, such as tuck jumps or jump squats.
• Single-leg Burpees: This variation involves lifting one leg off the ground while doing the squat jump, alternating legs each time.
• Push-up Burpees: Instead of going straight to the plank position, lower yourself to the ground and do a push-up before returning to the squat position.
• Dumbbell Burpees: Holding dumbbells in your hands can make the exercise more challenging and add resistance.

The best way to integrate into a training plan:

• Burpees can be incorporated into your workout routine as a standalone exercise or as part of a circuit. Start with a few sets of 5-10 burpees and gradually increase the number of reps as your fitness level improves. You can also incorporate them into interval training by doing burpees at high intensity for a short period, followed by a period of rest or lower-intensity exercise. It’s essential to listen to your body and avoid overtraining or pushing too hard too quickly.

Mountain Climbers

How to do:

• Start in a high plank position with your hands and feet shoulder-width apart.
• Keep your core engaged and your back straight.
• Bring your right knee towards your chest as far as you can while keeping your left leg extended behind you.
• Quickly switch legs, bringing your left knee towards your chest and extending your right leg back.
• Continue alternating legs for several cycles, keeping your hips down and your core engaged.

The reason for this move:

• Mountain climbing is one of the best cardio for weight loss as it targets multiple muscle groups, including your core, legs, and arms. It helps you to raise your heart rate and burn calories while also working multiple muscle groups, including your core, arms, and legs. This move also helps to improve coordination, balance, and agility.

How to diversify the movement:

• Cross-body Mountain Climbers: This variation involves bringing your knee to the opposite elbow, targeting your obliques.
• Spider Mountain Climbers: Instead of bringing your knee to your chest, bring your knee to your elbow on the same side, targeting your obliques and hip flexors.
• Plyometric Mountain Climbers: This variation involves explosively switching your legs and jumping your feet off the ground, increasing the intensity of the exercise.
• Slow-Motion Mountain Climbers: This variation involves performing mountain climbers at a slower pace, holding each leg for a few seconds before switching to the other leg.

The best way to integrate into a training plan:

• Mountain climbers can be incorporated into your workout routine as a standalone exercise or as part of a circuit. Start with a few sets of 30 seconds to 1 minute and gradually increase the duration and intensity as your fitness level improves. You can also add them into interval training by doing mountain climbers at high intensity for a short period, followed by a period of rest or lower-intensity exercise. It’s essential to listen to your body and avoid overtraining or pushing too hard too quickly.

Squat Jumps

How to do:

• Stand with your feet shoulder-width apart.
• Lower your body down into a squat position, keeping your knees behind your toes and your back straight.
• Explosively jump up, extending your arms overhead.
• Land softly, returning to the squat position.

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The reason for this move:

• Squat jumps are an effective cardio plyometric exercise for weight loss that targets your lower body and helps to increase your heart rate. It also helps to improve lower body strength and power, adding this this exercise raises your heart rate, making them a great exercise for weight loss. This exercise targets your glutes, quads, and hamstrings, as well as it engages your core and upper body. 

How to diversify the movement:

• Weighted Squat Jumps: Holding a weight or a kettlebell can add resistance to the exercise, increasing the intensity and building strength
• Tuck Jumps: Instead of extending your arms overhead, bring your knees up towards your chest, targeting your abs and hip flexors
• Lateral Jumps: Instead of jumping straight up, jump to the side, engaging your inner and outer thighs.
• Single-Leg Squat Jumps: This variation involves jumping from a single leg, adding an extra challenge to your balance and stability.

The best way to integrate into a training plan:

• Squat jumps can be incorporated into your workout routine as a standalone exercise or as part of a circuit. Start with a few sets of 10-15 reps and gradually increase the number of reps and sets as per your fitness level improves. You can also incorporate them into interval training by doing squat jumps at high intensity for a short period, followed by a period of rest or lower-intensity exercise. It’s important to focus on proper form and avoid overtraining or pushing too hard too quickly to prevent injury.

Bear Crawl Push Ups

How to do:

• Begin in a bear crawl position with your hands and feet on the ground and your hips raised.
• Lower your body down towards the ground, bending your arms to perform a push-up.
• Push your body back up, extending your arms.
• Take one step forward with your right hand and left foot.
• Repeat the push-up and crawl forward with your left hand and right foot.
• Continue alternating your crawling and push-up movements.

The reason for this move:

• Bear Crawl Push Ups are a challenging full-body exercise that combines the bear crawl and push-up movements. It helps to improve upper body and core strength while also engaging your legs and hips. This require coordination and stability, that makes the exercise a great exercise for building overall body control and athleticism.

How to diversify the movement:

• Plyometric Push-Ups: Instead of a regular push-up, add a jump at the end to increase the intensity and explosiveness of the movement
• Single-Leg Bear Crawl: Perform the bear crawl while raising one leg off the ground, adding an extra challenge to your balance and stability.
• Crawling with Resistance Bands: Add resistance bands around your ankles or wrists to increase the difficulty of the bear crawl movement.
• Incline/Decline Push-Ups: Performing push-ups with your hands elevated on a box or bench can make the exercise easier, while performing them with your feet elevated it can make it more challenging.

The best way to integrate into a training plan:

• Bear Crawl Push Ups can be incorporated into your workout routine as a standalone exercise or as part of a circuit. Start with a few sets of 5-10 reps and gradually increase the number of reps and sets as your fitness level improves. You can also incorporate them into interval training by doing bear crawl push-ups at high intensity for a short period, followed by a period of rest or lower-intensity exercise. As with any exercise, it’s important to focus on proper form and avoid overtraining or pushing too hard too quickly to prevent injury.

Kickboxing

How to do:

• Begin in a fighting stance with your feet shoulder-width apart and your fists up by your face.
• Start with a jab (a quick punch with your lead hand) and follow up with a cross (a punch with your rear hand).
• Add in kicks, knee strikes, and elbow strikes to target different muscle groups and improve overall body strength and coordination.
• Move around the space, incorporating footwork and agility drills to enhance cardiovascular endurance.

The reason for this move:

• Kickboxing is a high-energy, full-body workout and an effective cardiovascular exercise that combines elements of martial arts, boxing, and cardio exercises. This exercise helps to improve overall fitness and body composition by targeting various muscle groups, including the legs, core, and upper body, and it also helps to increase strength, flexibility, and endurance. Additionally, kickboxing can be fun and a great way to relieve stress and improve an individual’s overall mental well-being.

How to diversify the movement:

• Shadowboxing: Practice your techniques in the air without a partner or equipment to improve your form, speed, and agility.
• Bag Work: Add on heavy bags or punching pads to increase the intensity and resistance of your strikes and kicks. It will help you to increase your punch power and will push your body beyond the limits.
• Partner Drills: Work with a partner to practice defensive and offensive techniques, as well as to increase your reaction time and coordination
• Jumping Rope: Incorporate jumping rope to enhance footwork, coordination, and cardiovascular endurance.

The best way to integrate into a training plan:

• Kickboxing can be incorporated into your workout routine as a standalone exercise or as part of a circuit. Start with a few rounds of shadowboxing or bag work, and gradually increase the time and  intensity of your exercise session. You can also incorporate kickboxing into interval training by performing high-intensity strikes and kicks for a short period, followed by a period of rest or lower-intensity exercise. As with any exercise, it’s important to focus on proper form, wear appropriate protective gear, and avoid overtraining or pushing too hard too quickly to prevent injury.

Jumping Rope

How to do:

• Choose a rope that is the appropriate length for your height and skill level.
• Begin with the rope behind your heels and start jumping, using your wrists to rotate the rope and your feet to lift off the ground.
• Focus on maintaining good posture, keeping your core tight, and landing lightly on the balls of your feet.
• Start with short intervals and gradually increase the duration and intensity of your workouts.

The reason for this move:

• Jumping rope is an excellent cardiovascular exercise that can help to improve coordination, endurance, and agility. It’s also a highly effective way to burn calories and promote weight loss. Additionally, jumping rope is a low-impact exercise and is easy to do at home, making it a convenient option for those with a busy lifestyle.

How to diversify the movement:

• Cross jumps: Cross your arms in front of your body as you jump over the rope to engage your core and upper body muscles.
• Double-unders: Jump high enough to allow the rope to pass underneath your feet twice with each jump for an increased challenge.
• Jumping variations: Mix up your jumps with one-legged hops, alternating feet, or criss-cross jumps to keep your workout interesting and challenging.
• Circuit training: Incorporate jumping rope into a circuit workout that includes other exercises such as push-ups, squats, and lunges for a full-body workout.

The best way to integrate into a training plan:

• Jumping rope can be incorporated into your workout routine as a standalone exercise or as part of a warm-up or cool-down routine. Start with short intervals and gradually increase the duration and intensity of your workouts. You can also incorporate jumping rope into interval training by performing high-intensity jumps for a short period, followed by a period of rest or lower-intensity exercise. As with any exercise, it’s important to focus on proper form, wear appropriate footwear, and avoid overtraining or pushing too hard too quickly to prevent injury.