5 Best Cardio Workouts For Weight Loss<\/strong><\/p>\n\n\n\n Here are five effective cardio workouts for weight loss:<\/p>\n\n\n\n Cardiovascular fitness is one of the best ways to not only lose weight but also maintain a healthy lifestyle. Regardless of your fitness level or where you are in your weight loss journey, there\u2019s a cardio exercise for you.<\/p>\n\n\n\n Here are the top cardio exercises for fat loss:<\/p>\n\n\n\n When you think of cardio, running<\/a> or jogging usually comes to mind. This type of physical activity is a great option because it\u2019s free. Plus, you only need a good pair of running shoes and some upbeat tunes to get started.<\/p>\n\n\n\n Running and jogging are also some of the best cardio for weight loss to use at home. But if you prefer a treadmill, that\u2019s totally fine.<\/p>\n\n\n\n Research<\/a>[1]<\/sup> shows jogging is an effective exercise for weight loss without a calorie-deficit diet. If you don\u2019t enjoy running, walking is also an effective way to get your steps in and keep your heart healthy. If you prefer to get in a high-calorie burning workout while not having to dedicate hours of your day, HIIT workouts are for you. These workouts can be as short as 30 minutes, but don\u2019t let that fool you into thinking it\u2019s easy.<\/p>\n\n\n\n HIIT workouts vary based on the types of exercises picked, but they usually involve a combination of cardio and bodyweight exercise. One example of a popular HIIT-style workout is called EMOM. This stands for \u201cevery minute of the minute\u201d.<\/p>\n\n\n\n With EMOM, you complete a specified number of reps, then use whatever time is left in the minute to rest. EMOM<\/a>[2]<\/sup> is an effective type of interval training for burning fat.<\/p>\n\n\n\n Research<\/a>[3]<\/sup> shows that you can burn significantly more calories with high-intensity exercise, even when exercising less than other forms of cardio exercise.<\/p>\n\n\n\n The treadmill may easily be the best cardio machine for weight loss.<\/p>\n\n\n\n You may have heard of the current treadmill workout called \u201c12-3-30\u201d. For this workout, you walk at a speed of 3 miles per hour<\/a> at an incline of 12 for a total of 30 minutes.<\/p>\n\n\n\n While there isn\u2019t much research specifically on this technique, it has gained massive popularity in recent years. While it may sound simple, it\u2019s much harder than expected. Plus, it\u2019s easy to remember and a great way to burn calories while elevating your heart rate.<\/p>\n\n\n\n If you take in the activity guidelines from the American Heart Association<\/a>[4]<\/sup> (150 minutes per week of moderate-intensity aerobic activity), you can quickly reach this target by doing this workout three to four times a week. Combining this exercise with other forms of physical activity, such as body weight training, is recommended.<\/p>\n\n\n\n The stair climber is a great cardio choice that activates your glute muscles, aka your butt muscles. While it\u2019s not possible to spot and reduce fat, cardio exercises such as the stair climber machine could help reduce overall body fat<\/a>, including butt fat.<\/p>\n\n\n\n If you\u2019ve ever used the stair climber machine at your local gym, you know it\u2019s no walk in the park. After 10 minutes at a moderate pace, you can easily find yourself drenched in sweat.<\/p>\n\n\n\n There\u2019s no doubt that the stair climber is a great way to burn calories fast. If you have stairs at your local park, it can be an equally effective cardio workout with the added benefit of getting some Vitamin D on a sunny day.<\/p>\n\n\n\n Cycling is another example of effective cardio for weight loss. A 2018 study<\/a>[5]<\/sup> showed that cycling more than 1.5 hours per week was associated with lower weight, decreased weight circumference, and lower body fat percentage.<\/p>\n\n\n\n Indoor cycling classes can be a fun option if you want an effective workout workout with great tunes to keep you motivated during the class. If you prefer to workout in the comfort of your own home, stationary bikes, such as the Peloton, are an excellent choice.<\/p>\n\n\n\n Now that we\u2019ve reviewed the best cardio workouts for weight loss, let\u2019s review the benefits of cardio workouts.<\/p>\n\n\n\n Here are some of the best benefits of cardio:<\/strong> <\/p>\n\n\n\n Regarding how much cardio<\/a> you should get each day, the American Heart Association<\/a>[11]<\/sup> recommends at least 150 minutes of aerobic activity per week. This is around 30 minutes of aerobic exercise five days a week.<\/p>\n\n\n\n Luckily, you can break it up to fit into your daily routine. For example, you can go for a 15-minute walk in the morning and then a 15-minute walk (or jog) in the evening. The important part is ensuring you\u2019re getting in 30 minutes daily.<\/p>\n\n\n\n For weight loss, your body must be in a calorie deficit. This means you will need to burn more calories than you consume through your diet. How long it takes to lose weight<\/a> will depend on factors such as your gender, current weight, diet, and exercise routine.<\/p>\n\n\n\n While cardio is one of the most effective ways to lose weight, it\u2019s important to consider other factors, such as your diet. Having a healthy, balanced diet can help with your weight loss goals.<\/p>\n\n\n\n Additionally, studies<\/a>[12]<\/sup> have shown it\u2019s important to include resistance training in addition to cardio to help you maintain and build muscle. It can also help prevent your metabolism from slowing down when you start to lose fat.<\/p>\n\n\n\n This is important because a higher metabolism can lead to more calories burned. Even when you are at rest or not physically active, your body can still burn calories<\/a>.<\/p>\n\n\n\n There\u2019s a lot of unreliable information that points to diet pills as \u201cquick fixes\u201d for weight loss. It\u2019s important to remember that your health is not a single destination point. It ebbs and flows as you grow, and ultimately, it is a journey.<\/p>\n\n\n\n When aiming for weight loss, it can be easy to only see your goal weight. If you\u2019re just starting it out, it may feel very far away. It\u2019s natural to be intrigued with the idea of a quick fix that requires little to no effort.<\/p>\n\n\n\n While supplemental diet pills can be helpful, they should be used in addition to a balanced diet and exercise routine, not as a replacement. You may incorporate weight loss supplements based on your needs and goals.<\/p>\n\n\n\n Many weight loss supplements are fat burners and come as diet pills. However, it\u2019s important to talk to a healthcare professional before taking any of the supplements.<\/p>\n\n\n\n Studies have shown that certain teas are effective appetite suppressants if you don\u2019t like the idea of a diet pill for fat loss. This can be a more natural way to use supplements for weight loss in addition to a cardio exercise routine.<\/p>\n\n\n\n So, what is the best cardio for weight loss?<\/p>\n\n\n\n Some of the best weight-loss cardio exercises include jogging, HIIT workouts, using the stair climber machine, and cycling. Additionally, the treadmill may be the best cardio for weight loss at the gym.<\/p>\n\n\n\n The versatility of cardio exercises makes them easy to implement in your day-to-day life. It\u2019s also important to consider other factors that contribute to weight loss, such as your current diet and daily calorie intake.<\/p>\n\n\n\n Whether you prefer to be in the comfort of your own home or want to be outside or in a gym, cardio offers endless options. You should aim to get around 150 minutes (or 30 minutes per day, five days a week) based on current guidelines by the American Heart Association<\/a>.[13]<\/sup><\/p>\n\n\n\n By implementing cardio into your lifestyle, you\u2019ll not only be able to achieve weight loss, but you\u2019ll also reap many other benefits. Some of these benefits include improved mood, increased immunity, and decreased risk of certain diseases such as coronary heart disease and stroke.<\/p>\n\n\n\n There\u2019s no doubt that cardio is one of the best ways to not only improve your health but also maintain a healthy lifestyle in a way that can meet your individual needs.<\/p>\n\n\n\n Following the AHA guidelines<\/a>,[14]<\/sup> you should aim for 30 minutes of aerobic exercise a day, five days a week, to lose weight and remain healthy.<\/p> <\/div> Studies have shown combining cardio with resistance training is better to help keep your metabolism higher.<\/p> <\/div> Currently, not enough research has been done on 12-30-3 to see its effectiveness. However, it is a great way to get 30 minutes of moderate to vigorous cardio exercise while burning many calories.<\/p> <\/div> Yes, it depends on your individual goals. If you want to lose weight fast, studies<\/a>[15]<\/sup> have shown cardio to be more effective than lifting weights.<\/p> <\/div> \n
Best Cardio For Weight Loss<\/strong><\/strong><\/h2>\n\n\n\n
Jogging<\/strong><\/h3>\n\n\n
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If you don\u2019t enjoy running, jogging, or walking, many other effective weight-loss exercises<\/a> exist.<\/p>\n\n\n\nHigh-Intensity Interval Training, HIIT<\/strong><\/h3>\n\n\n\n
Incline Treadmill<\/strong><\/h3>\n\n\n
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Stair Climber<\/strong><\/h3>\n\n\n\n
Cycling<\/strong><\/h3>\n\n\n\n
Benefits Of Cardio Exercises<\/strong><\/strong><\/h2>\n\n\n\n
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How Much Cardio Should You Do Each Day For Weight Loss?<\/strong><\/strong><\/h2>\n\n\n\n
Is Cardio Best For Weight Loss?<\/strong><\/strong><\/h2>\n\n\n\n
Supplements With Cardio For Weight Loss<\/strong><\/h3>\n\n\n\n
Conclusion<\/strong><\/h2>\n\n\n\n
Frequently Asked Questions<\/strong><\/h3>\n\n\n\n