Cardio is one of the most effective ways to burn calories and shed unwanted pounds. However, not all cardio workouts are equally beneficial. To help you maximize your efforts, we consulted a fitness expert who shared the top cardio exercises for faster weight loss. These routines not only help you reach your weight-loss goals but also build strength, speed, and endurance. So, grab your sneakers, and let’s get moving!
Low-Intensity Vs. High-Intensity Cardio: What's More Effective?
The more intense your workout, the more calories you'll burn. "Higher-intensity exercises push your body harder, resulting in more calories burned in a shorter time," says Jill Becker, personal trainer, RRCA-certified run coach, and endurance coach at Life Time Westminster. "These workouts also trigger the afterburn effect, where your body continues to burn calories for several hours post-exercise as it returns to its resting state."
The 5 Best Cardio Workouts for Faster Weight Loss
Rowing
Rowing is an outstanding low-impact, full-body workout that targets multiple muscle groups, including the arms, back, and legs. It’s also highly effective for burning calories, making it a top choice for fat loss.
"To boost fat-burning potential, incorporate intervals of varying intensity or increase the resistance," advises Jill Becker. "Start with one minute of easy effort followed by 10 seconds of intense effort, and repeat for 15 minutes or more."
Hiking or Incline Walking
Hiking or walking on an incline offers incredible cardiovascular benefits while strengthening your lower body.
"This activity burns calories at a lower intensity, which tends to target fat more effectively," explains Jill Becker. "You don’t need any equipment—just head outdoors and tackle a hill or mountain. If you’re at a gym, set the treadmill incline between 5% and 15%. Start with 15 minutes and gradually increase your duration."
Running Intervals
Running intervals are a great way to elevate your heart rate and keep it raised, giving your metabolism a boost and supporting healthy heart function.
"This type of training also builds endurance, allowing you to burn more calories as you gradually increase the duration," says Jill Becker. "Begin with walk-run intervals, gradually extending the running portions over time. For example, start with one minute of walking followed by two minutes of running, and continue for 30 minutes."
Cycling
Long-duration, steady-state cardio workouts like cycling can torch many calories while being gentle on your joints.
"Get outside or hop on a stationary bike and add some resistance," Becker recommends. "Aim to keep a controlled, steady spin for 30 minutes with a low heart rate to tap into the fat burning."
Jumping Rope
Jump rope is a high-intensity cardio workout that helps build endurance and burn fat.
"Start with short intervals of 30 seconds and increase speed and time for more calories burned," suggests Becker. "Try double or single-leg variations to work on coordination. As we age, we forget to keep jumping, helping bones, joints, and muscles."