Cardio is one of the most productive forms of exercise for burning calories and losing weight. That being said, not all cardio routines are created equal, so we spoke with a fitness professional who shares the best cardio workouts for faster weight loss. These recommendations will help you achieve your weight loss goals while building strength, speed and endurance. So put on your sneakers and let’s go!
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Low intensity vs. High-intensity cardio: what’s more effective?

The more intense the exercise, the more calories you will burn. “Higher-intensity exercises push the body harder, allowing you to burn more calories in a short period of time,” explains Jill BeckerPersonal Trainer, RRCA Certified Running Coach and Endurance Coach at Life Time Westminster. “High-intensity workouts also benefit from the afterburn effect, where your body continues to burn calories after your workout, sometimes for several hours, because it [returns] to a state of rest.
On the other hand, low-intensity workouts lower your heart rate, helping you lose more fat. “Low-intensity core-building cardio typically [has a] longer duration and [taps] in burning body fat stores,” adds Becker.
The 5 Best Cardio Workouts for Faster Weight Loss
1. Rowing


Rowing is a great, low-impact full-body workout that works multiple muscle groups, such as those in your arms, back, and legs. It burns lots of calories, making it a great workout option for fat loss.
“To maximize fat-burning potential, try slow to fast intervals or increase the resistance,” suggests Becker. “Start with one minute of easy effort, then 10 seconds of hard effort, and repeat for over 15 minutes.”
2. Hike or Incline Walk


Hiking or walking on an incline provides many amazing cardiovascular benefits and strengthens your lower body.
“This movement burns calories at a lower intensity, which generally burns more fat. Without any equipment, you can go out and climb a mountain or hill,” says Becker. “If you’re at your local health club, get on a treadmill with an incline between 5% and 15%. Start with 15 minutes and work your way up.”
3. Running Intervals


Performing running intervals increases your heart rate and keeps it high for a while. This gives your metabolism a little boost and promotes healthy heart function.
“[In addition,] This builds endurance, and over time you’ll burn more calories as you increase the duration,” says Becker. “Start with intervals of walking and running, increasing the running portion over time . Try starting with one minute of walking then two minutes of running for 30 minutes. »
4. Cycling


Long-duration, steady-state cardio workouts, like cycling, can burn a lot of calories while still being easy on your joints.
“Get outside or get on a stationary bike and add some resistance,” recommends Becker. “Try to maintain a controlled, steady rotation for 30 minutes with a low heart rate to harness fat burning.”
5. Jump rope


Jumping rope is a high-intensity cardio workout that helps build endurance and burn fat.
“Start with short 30-second intervals and increase the speed and time to burn more calories,” suggests Becker. “Try variations on one or two legs to work on coordination. As we get older, we forget to keep jumping, which helps bones, joints and muscles.”
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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