What do you know about the best Cardio for Weight Loss? Low-impact and low-intensity exercise are the greatest types of cardio to help you lose weight. We’ll look at the advantages of weight loss and a few exercises like rowing, incline walking, and biking as we go along.
When it comes to determining which form of cardio workout is best for burning fat, you must first determine your desired lean body type.
If you’re like most guys, however, you do cardio to stay lean and show off your muscular gains from lifting weights, dubbed “the usual workout program.”
25 Types of Best Cardio For Weight Loss
More calories are burned as the intensity of the workout increases.
That’s why high-intensity interval training (HIIT) is a wonderful way to get shredded while keeping (or even increasing) muscle mass.
Here are the top 10 types of best cardio for weight loss recommended by experts to help you lose weight and see benefits faster:
1. Burpees
Squats, leaps, and pushups are all combined in burpees.
This is an efficient workout since it burns fat from your entire body while also training different muscle areas, such as your chest, legs, and core.
‣ Do 10 reps in 30 seconds and then rest for 30 seconds.
‣ Repeat for 5 minutes.
2. Pushups
Pushups are a great way to strengthen your arms while also stabilizing your core.
Begin with three sets of ten reps if you’re a beginner. Between sets, take a 60–90-second break. As your strength develops, accumulate the number of reps.
3. Step-ups
Be informed that step-ups as another great exercise to strengthen the legs while stabilizing your core and lower back muscles.
Start with a small step height (6 to 12 inches) and then progress to a higher height, like 24 to 30 inches.
‣ Complete 5 sets of 5 to 10 reps per side.
Want to make it challenging? Add weight by holding a dumbbell or kettlebell next to your chest or hold one in each hand.
Not only will your quads burn, but your heart rate will speed up and sweat will pour.
4. Incline Walking
This is probably one of the best options for those who love running yet want to limit the amount of impact they are putting on their body.
Inclined walking can burn just as many calories as running, if not more, and can also improve running form and muscle endurance.
The incline forces you to lift your legs higher (increased leg drives) and can help prevent overreaching with your stride (which can happen during running and result in knee pain).
You can even jog on an incline or do HIIT workouts in small doses if you want to get very similar training effects, if not more, than simply going out for a run.
Calories Burned Incline Walking
The average number of calories burned in 1-hour of brisk incline walking is between 224-and 310 calories.
5. Stair Climber
A stair climber is a low-impact form of cardio that can be a great way to improve muscle endurance of the legs, glutes, and calves.
For heavier individuals or those who wear weighted vests, this can also be a good way to increase strength and endurance.
This can also make walking or hiking more enjoyable as you will develop greater leg endurance that you can unleash on the trails after training the stair climber.
Calories Burned Stair Climbing
The average number of calories burned in 1-hour of walking on the Stairmaster is between 360–520 calories.
6. Rowing
Rowing is a low-impact, high-intensity form of cardio that can increase leg endurance and pulling power.
Unlike other forms of cardio, rowing offers the added benefit of performing rows with the upper body, making this a total body cardio movement that targets the legs, core, and back muscles (and some biceps).
While this doesn’t build muscle like weights, it can offer some muscle endurance if that is something you are after.
Calories Burned Rowing
The average number of calories burned in 1-hour of brisk rowing is between 420-and 623 calories.
7. Assault Bike
This low impact, varied intensity type of cardio is a great option for all levels of lifters.
The low impact nature of this exercise makes it great for beginners and individuals who may have knee or lower back issues.
It’s also a great way to decrease muscle loss, potentially caused by high-impact exercises (when done in volumes that impede recovery and weight training progressions).
You can do long slow steady-state work, or you can incorporate HIIT to help burn more calories in less time and build leg power output.
And increase muscle endurance of the lower body and arms (shoulders and chest).
Calories Burned Assault Bike
The average number of calories burned on the assault bike is between 20–30 calories per minute if you’re doing a moderate-fast pace, which is far higher than other forms of cardio.
8. Weight Training
Resistance training is an essential part of losing weight and increasing the likelihood that the weight you lose is predominantly body fat (as opposed to muscle loss).
When weight training, you build muscle which can help to increase your metabolism, which means you’ll be able to eat more during your diet and lose weight (as opposed to not weight training).
Calories Burned Weight Training
The average number of calories burned in 1-hour of weight training is between 360-and 504 calories.
9. Boxing
Boxing is a great way to burn calories and increase shoulder, back, and core endurance, while also limiting the amount of impact on the lower body.
This is also a more interactive cardio workout than running on a treadmill, which may help you enjoy your workouts more if you find sitting on a bike or running impalpable.
Calories Burned Boxing
The average number of calories burned in a high-intensity 1-hour boxing class is between 600-and 800 calories.
10. Kickboxing
This is a significant form of total-body high-intensity, high-impact cardiovascular training.
Like boxing, this can help increase core strength, and muscle endurance of the shoulders, legs, backs, and core.
And also help you increase power production when throwing with maximal or near-maximal intensity.
This is also a multi-planar form of cardio, which can help increase athleticism and movement; in addition to also doubling as a substantial form of self-defense training.
Calories Burned Kickboxing
The average number of calories burned in a high-intensity 1-hour kickboxing class is between 600-and 800 calories.
11. Increase Daily Steps Count
While this may seem basic, this is one of the most effective ways to increase calorie expenditure.
By increasing your non-exercise activities (walking more, taking the stairs, riding bikes, increasing daily step counts).
You can increase your daily calorie expenditure without needing to slave away at the gym as much.
This is something anyone can do, doesn’t require you to sweat, and can help improve mood, not increase appetite (unlike hard workouts), and decrease stress (unlike hard workouts).
12. Running
Running isn’t awful, but it can be when people are trying to lose weight and want to go from sitting on the couch to running 5 miles every day.
Running has a tremendous impact, and if you’re not prepared for the impact or stress of your body striking the pavement, you could get hurt.
Running is a high-impact sport that can lead to muscle loss, particularly in the lower body.
Finally, when you normalize the intensity at which various forms are performed, running is no more effective at burning calories than any of the others.
If your heart rate gets to 160 while running, rowing, or biking, the calorie expense is very similar.
(However, the risk of muscle loss and stress to the body is much higher in running because of the high-impact nature of running).
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The Importance of Weight Loss and Exercise
Obesity, defined as a body mass index (BMI) of 30 or more, affected over one-third of American adults in 2010.
However, carrying too much weight is not only inconvenient but can also be harmful to your health.
Obviously, obesity rates in the United States have soared in recent years, according to the Centers for Disease Control and Prevention Trusted Source (CDC).
You can calculate your body mass by following these three steps:
‣ Multiply your weight in pounds by 703.
‣ Calculate your height in inches squared.
‣ Divide the resulting number from step 1 by the resulting number in step 3.
Surprisingly, obesity can lead to several serious health problems, including heart disease, diabetes, stroke, and some types of cancer.
One method that can help a person lose weight is to limit the number of calories taken in through their diet.
The other way is to burn extra calories with exercise.
Check Out The Ways to be Active every Day in Your Exercise
How to Stick with an Active Routine
Starting and sticking with an exercise routine is probably the hardest part. But a few tricks can make it easier to stay active.
1. Stay Fueled with Foods
For example, eat a light snack before exercising to keep your energy up. Nothing too heavy, though. Great pre-workout snacks include:
‣ Dried fruit
‣ Banana
‣ Trail mix
‣ Energy bar
‣ Peanut butter crackers
2. Sleep Enough
Also, get plenty of rest the night before your workout. It’s more difficult to exercise when you’re tired or sluggish. It’s also a good idea to find a workout/accountability partner.
This is someone who encourages you to achieve your fitness objectives.
3. Make it Fun when You Can
Finally, select workouts you enjoy. Take a dance class instead of your typical aerobics session, if you despise them.
It’s simpler to stay active while you’re having a good time.
When it comes to weight loss and fat loss, you need to start with a good eating plan that puts you in a moderate calorie deficit over the course of 6–12 weeks.
To guarantee minimal muscle loss, they should combine this deficit with a weight-training regimen that targets most muscle groups twice a week.
If you do too much cardio, especially high-impact cardio, instead of weight training, most of your weight reduction will comprise muscle loss rather than fat loss.
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