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9 Best Cardio Exercises for Weight loss - Cardio Exercise Benefits

  • 4.9   (5 Votes)
Medically Reviewed by Dr. Deepika Tiwari - MBBS on 12 Oct 2018 - Written by Dr. Sheetal Pandey Tejwani - MBBS - Grammatically Approved by Dr. Kavita Jaggi Agrawal - MBBS

Cardio exercises are the most healthy and recommended ways for weight loss. Cardio workout when combined with healthy diet can lead to excellent weight loss results. Cardio exercise for weight loss includes running, jogging, burpees, jumping, cycling, swimming, stair running, lunges, and kickboxing.

You are looking for the ways to shed your extra kilos, but don’t want to be on diet. If yes, then you are at the right place. Here are some cardio workout plans to help you get the desired results within a short span of time without compromising much of your diet. But before proceeding to the different types of cardio workouts for weight loss, let us understand how does cardio exercise help in weight loss. Cardio exercise is an exercise that causes the increase in the heart rate. Heart is a muscle and just like any other muscle, working out is beneficial for it in more than one way. Intense cardio exercise facilitates more amount of blood being pumped through capillaries to the cells for more fat burning. If you are not able to noticeably shed down your weight, here is the checklist of the best cardio workouts for intensive weight loss.Weight loss is a wonderful derivative of cardio exercise, but there are so many other great benefits of getting your cardio on.Find here the expert approved cardio workouts for weight loss.

1. Running

If you are looking forward for the best way to burn calories and lose weight then you need to head out for running in the morning and evening. Keep earphones with you and move to the park, and run around kilometers as you can. Running is the simplest and the easiest way to cut down extra fats. The faster and more frequently you walk, there are chances to shed down 300-400 calories in an hour or if you run, you can cut down 600 calories. Be realistic in your approach and expect the results to show up slowly and steadily rather than being overnight.


The main benefit of running for weight loss is that it is a sufficiently high intensity exercise to burn calories while stimulating the metabolic rate for a longer period afterward.

Calories shed per hour: 600

Workout duration: 20 to 40 minutes

Benefits of Running:

  • Maintains a healthy weight
  • Prevents or manages various health conditions, including heart disease, high blood pressure, and type 2 diabetes
  • Strengthens your bones and muscles
  • Improves your mood
  • Improves your balance and coordination

2. Jogging

The slow pace running on toes preferred by many is a good way to reduce weight, although it is important to combine it with the right kind of diet and careful calorie intake for the efficient weight loss. Jogging burns an impressive amount of body fat. For every 20 minutes of jogging, you lose 250 calories. Jogging is also known to develop and tone leg muscles. So if you jog on a regular basis you are going to end up with a better structure of the muscles. Not just this, but be ready to have an improved metabolism, sleep patterns and greater amount of fat burning with jogging.

Calories shed per hour: 398

Workout duration: 150 minutes

Benefits of jogging:

  • Improved sleep pattern
  • Developed and toned leg muscles
  • Weight loss
  • Stronger bones

3. Burpees

Burpee is yet another interesting way of keeping off additional weight. It is an exercise that includes entire body movement involving arms, chest, abs, quads, and hamstrings. As proven in researches, burpees can burn 50% more fats when compared to moderate exercising. This strength training exercise is quite simple and can be performed in four steps:

  1. Go to the squat position and put both the hands on the ground
  2. Move to the plank position by kicking your feet backward and keeping the arms straight
  3. Quickly return to the squat position
  4. Finally, stand straight from the squatting position

Calories shed per hour: 563

Workout duration: 1 hour

Benefits of Burpees:

  • Burn great amounts of calories
  • Can be combined with any kind of workout
  • Boost up the heart rate and good for endurance
  • Don’t require any equipment


4. Cycling

What could be more fun filling than riding your way to slimmer self? As a matter of fact, you must lose more calories as compared to what you consume if losing weight is your goal. Apart from burning calories as much as 590 to 930 per day, cycling shoots up the heart rate and also plays a role in shaping up waist, thighs and hips. This is one of the best cardio workouts you will find. It is almost equivalent to running but there are many more benefits of cycling. Your muscles and most parts of the body get involved in the workout.

Calories shed per hour: 600

Workout duration: 20 to 30 minutes per day

Cycling is helpful for the following reasons:

  • With a low impact, it is a high-intensity way to strip body fat
  • It is a sport specific means of improving fitness and athletic performance
  • It is a way to help carve detail into the quads

5. Jumping

Jumping is another form of high-impact workout useful in boosting heart rate in a very less time. There are various kinds of exercises based on jumping with exercising on a trampoline, using a jumping rope stationary jumping to name a few. Most effective jumping for cardio workouts include:

  • Jumping idle: Normally you can jump up to a standard height. You need to stand idle and then jump on your toes. This helps to cut down the weight easily and also an effective way to lose weight.
  • Jumping rope:Do you still remember the rope of your childhood? This is one of the best cardio workouts for an incredible and effective change in you. This is the best cardio workout at home.

              Calories shed per hour: 800 to 1,000

              Duration: 30 minutes

  • Splits jumping: It requires the person to perform a split in the air while jumping. It impacts the muscles in the calf stronger and increases stamina. Here is the process to follow for splits jump:
  • Assume a lunge posture with one foot forward with the knee bent, and the rear knee nearly touching the ground.
  • Ensure that the front knee is over the midline of the foot.
  • Extending through both the legs, jump as high as possible, swinging your arms to gain lift.
  • As you jump, bring your feet together, and move them back to their initial positions as you land.
  • Absorb the impact by reverting back to the starting position.
  • Box jumping:Thebox jumping is one of the best cardio exercises. As with the bench press and squat, it is quite difficult, but it is an effective cardio. You might get going for box jumping yourself, but before that, you need an appropriate training for the same.

Calories shed per hour: 1000

       Workout duration: 20 to 30 minutes

Once mastered, box jumping is an effective way to:

  • Burns a high number of calories
  • Helps to prevent osteoporosis due to its high impact nature
  • Improves a wide range of skill components, including explosive strength

6. Stairs running

A simple flight of stairs, while you are on the way to your office or back from there, is a workout tool. Walking, running, or lunging up a flight of stairs provides a great way to burn calories. Do a great cross-training workout in 30 minutes or less and burn off more than a regular running session, just with stairs running. Not just as the morning or the evening activity, while going out you can manage to shed the weight. Run on the stairs, even if there is an escalator. As you will avoid using elevators, you will get closer to end up the fat. Look for an outdoor staircase near you that has more than one flight. If the weather is bad, use that simple flight of stairs in your home instead.

Calories shed per hour: 600

Workout duration: 20 to 40 minutes

Benefits of stairs running:

  • It not just helps in weight loss, but also leads to lessening the chances to visit a doctor
  • Makes bones and muscles stronger
  • Brings agility in you

stairs running

7. Swimming

Swimming leads to total body workouts.Swimming workouts are a great way to build muscle, develop cardio-respiratory fitness, and burn calories—all without putting too much of a strain on your joints. Upper and lower body muscles equally work while you are swimming and not just it helps to trim extras but swimming is also a way to better cardiovascular health.

Calories shed per hour: 600

Workout duration: 30 to 50 minutes

Benefits of Swimming:

  • Lessens the chances of injury as it is the lowest impact of all the aerobic methods
  • Works for all the body's main muscle groups simultaneously
  • Improves fitness and athletic performance
  • Burns a large number of calories and helps with fat loss

8. Kickboxing

Kickboxing is a sport that involves a lot of activities with limb movement. It is also used as a mean to maintain a slimmer physique while maintaining stamina. Kickboxing reduces calories in a way any other exercise would do and help you get a better weight to body ratio along with stronger muscular structure. Just like other exercises you need to be cautious about the amount of calories you consume in with kickboxing.

Calories shed per hour: 444

Workout duration: 30 minutes

Benefits of Kickboxing:

  • Improved coordination between the body parts
  • Energy booster
  • Boosts confidence level
  • Burns calories
  • Stress buster
  • Helps in the betterment of posture


9. Lunges

The lunge is a kind of exercise that focuses on quads, glutes, and hamstring. It comes under high-impact exercise that burns fats effectively. It doesn’t require any additional equipment to perform lunges and any individual in the comfort of their home can easily do it.

Steps to do Lunges:

  • Stand straight and keep your feet apart. Put both the hands on the waist and take a step forward.
  • Keep the body straight and lower down frontward while lifting the back leg, make sure you form a 90-degree angle.
  • Pause for some time and then bring the leg back down.
  • Repeat it for the other leg.
  • Do it 10 times a day on each of the sides.

Calories shed per hour: 275

Workout duration: 30 minutes

Give some of these cardio workouts a try to burn calories to keep your heart fit, and pace up your weight loss. Balanced with strength, cardio workouts are an unbeatable combination that will help you to stay healthy by trimming your fats.

You will be surprised to know that obesity can also come in your way of conceiving a baby. Therefore, always maintain a healthy weight to keep the health issues away from you. Also, don’t forget to explore our researched based article on how to get slim in 10 days. Losing weight is one of the effective ways towards healthy living.

Dr. Sheetal Pandey Tejwani

Written by

Gynecologic Surgeon, Laparoscopic Surgeon

Dr. Sheetal Pandey Tejwani is an Infertility Specialist, Gynecologic Surgeon and Obstetrician, located in Mumbai and having an experience of almost a decade. Her alma mater is B J MEDICAL COLLEGE in Pune from where she completed her MBBS and MS in Obstetrics and Gynaecology in 2007 and 2009, respectively. In the following year, she pursued her DNB in Obstetrics and Gynecology. She received her Post Doctoral Fellowship in Reproductive Medicine from Krishna IVF Vizag and Nadkarni IVF Centre, Surat in 2013. She is the member of 3 different associations i.e. Indian Society of Assisted Reproduction (ISAR), Indian Medical Association (IMA), and Association of Medical Consultants. Her area of expertise includes Tubectomy/Tubal Ligation, Hysterectomy (Abdominal/Vaginal), Intrauterine Insemination (IUI), Caesarean Section and In-Vitro Fertilization (IVF). She is a consultant in Veda Fertility And Urology Care, Mira Road and is a visiting consultant in Wockhardt Hospital, Mira Road, Mumbai. You can get the contact details of Dr. Sheetal Pandey Tejwani at elawoman.com


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Narendra Khatiwada

Along with weight loss, cardio exercises will help you have a long lifespan and slow aging. Cardio exercise if done regularly reduces anxiety and stress, improves metabolism and boosts moods.

Nov. 10, 2018, 11:31 a.m. 5.0


Sarita Ikha

Beginners should not do cardio for a longer time. 1st 1 week you should start for the lesser time and then increase your time gradually.

Sept. 17, 2018, 2:43 p.m. 5.0


Ashmita Patel

My muscles and joints pain a lot after working out cardio. I heard overexertion is also a side-effect of cardio exercises. Is that true?

Sept. 14, 2018, 1:55 p.m. 5.0


Kritika Singh

I am doing cardio exercises for the past 1 year and it really keeps me fit. I used to have acidity problem after eating food but a regular exercise routine has made me entirely free from such things.

Aug. 16, 2018, 9:20 p.m. 5.0


Shantashil Ketaki

Aug. 14, 2018, 7:17 p.m. 4.5

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