Let’s be honest: weight loss can feel like a never-ending maze of confusing tips and advice. One day, it’s all about eating less, the next day, it’s about fancy workouts. But here’s the thing – while diet is important, it’s cardio exercises that really help kick those calories to the curb and get the scale moving in the right direction. Cardio training, from running and cycling to swimming and even brisk walking, increases your heart rate and burns calories, all while giving your heart and lungs a much-needed workout.
And get this – research by the National Institutes of Health shows that consistent cardio can help you shed up to 10% of your body weight in just six months if paired with a balanced diet. With the right cardio strategies, you can easily lose those extra tiers. Well, to make it easier for you, we have jotted here the best cardio workouts and strategies that are proven to work. Let’s begin!
Benefits of Cardio Exercise for Weight Loss
If you are still busy procrastinating about how to lose weight, here are some benefits of cardio exercise for weight loss.
Burns Calories and Fat Throughout the Body
When you engage in cardio activities like running, cycling, or swimming, your body burns stored fat and glucose for energy, which contributes to weight loss. This global fat-burning effect helps reduce overall body fat, including fat around internal organs and subcutaneous fat (fat beneath the skin).
Targets Abdominal Fat (Visceral Fat)
Cardio is particularly effective in targeting abdominal fat, including visceral fat, which is the most harmful fat stored in the abdominal area. Visceral fat is linked to a higher risk of chronic conditions like type 2 diabetes, heart disease, and metabolic syndrome. Studies by the Harvard Medical School show that regular cardio exercises, such as jogging or swimming, can reduce abdominal fat by up to 20% and also lower the risk of serious health conditions associated with visceral fat.
Improves Cardiovascular Health
When you perform cardio exercises, you tend to breathe faster and aerobically, which leads to increased blood flow, and in turn, the body gets more oxygen. This helps strengthen heart muscles and also lowers blood pressure and cholesterol. A stronger cardiovascular system supports higher-intensity workouts, improving calorie burning and weight loss potential.
Increases Metabolism
Cardio burns calories, which means your body needs to work harder to replenish them. This increased demand for energy raises your resting metabolic rate (RMR).
RMR refers to the number of calories your body burns at rest. This means that, even when you’re not exercising, your body will continue burning more calories throughout the day. Moreover, cardio training for weight loss increases the production of metabolic hormones like fibroblast growth factor 21 (FGF21). FGF21 helps regulate fatty acid oxidation in the liver, which improves metabolic health.
Targets Lower Body Muscles (Legs and Glutes)
Many forms of cardio, such as running, cycling, and stair climbing, specifically target the lower body muscles, including the quadriceps, hamstrings, calves, and glutes. These exercises engage large muscle groups, which burn more calories during the workout and help sculpt leaner legs and glutes. Over time, this helps to tone and firm the lower body while promoting fat loss in these areas.
Improves Endurance and Physical Performance
Regular cardio workouts improve your cardiovascular endurance, which means your body becomes more efficient at sustaining physical activity for longer periods. This increased stamina allows you to push through more intense workouts, ultimately burning more calories and aiding in faster weight loss.
Supports Mental Health and Reduces Stress
Cardio is not just beneficial for the body; there are significant benefits of cardio exercise for the mind. Physical activity, especially cardio, increases the production of endorphins, which are chemicals in the brain that promote happiness and reduce stress. This mood boost can help prevent stress-related eating, which is a common obstacle for many people trying to lose weight.
Best Cardio Workouts for Weight Loss
All my couch potatoes, it’s time to get on that weight-loss journey that you have been postponing for years; well, after all, Netflix wouldn’t shrink your jeans. Here are the top cardio exercises and strategies that actually work and can be done anywhere easily:
Running (Treadmill or Outdoors)
What to Do:
Run at a steady pace or alternate between jogging and sprinting for added intensity. Beginners can start with short runs and gradually increase distance and speed.
Body Areas Targeted:
- Legs (quadriceps, hamstrings, calves)
- Core (stabilises your posture while running)
Why It’s Effective:
Running burns approximately 600–800 calories per hour, depending on intensity and body weight. It primarily targets overall fat loss, especially visceral fat around the abdomen. Running also improves stamina and cardiovascular health, making it easier to sustain other forms of exercise.
Cycling (Stationary or Outdoor)
What to Do:
Pedal at a steady pace or try interval training by alternating between high-speed bursts and slower recovery periods. Cycling classes (e.g., spin classes) often incorporate resistance to build strength.
Body Areas Targeted:
- Legs and Glutes (thighs, calves, and buttocks)
- Engages core muscles for balance and posture.
Why It’s Effective:
Cycling burns 500–700 calories per hour, depending on speed and resistance. It’s low-impact, making it joint-friendly while effectively toning the lower body. Outdoor cycling provides an added challenge from terrain, while stationary bikes are great for tracking effort levels.
Jump Rope
What to Do:
Use a rope to jump continuously, focusing on maintaining a rhythm. Alternate between single jumps, double jumps, and high knees for variety.
Body Areas Targeted:
- Legs (calves, quads, and hamstrings)
- Arms and Shoulders (used to rotate the rope)
- Core (engaged to maintain balance).
Why It’s Effective:
Jumping rope burns up to 800–1,000 calories per hour, making it one of the most efficient cardio workouts. It also improves coordination, balance, and cardiovascular endurance. Because it engages both upper and lower body muscles, it promotes total-body fat burning, especially when performed in intervals.
Swimming
What to Do:
Perform strokes like freestyle, breaststroke, or backstroke for a full-body workout. Alternate between fast-paced laps and slower recovery laps for interval-style training.
Body Areas Targeted:
- Upper body (shoulders, arms, back, and chest)
- Core (stabilises your movements in the water)
- Legs (kick propulsion).
Why It’s Effective:
Swimming burns approximately 400–700 calories per hour while being low-impact, which makes it ideal for people with joint issues. It’s a full-body workout that tones muscles and boosts cardiovascular health. Swimming in cooler water also increases calorie burn as your body works to maintain its temperature.
Rowing
What to Do:
Use a rowing machine, pulling the handle toward your chest while pushing off with your legs. Maintain proper form by engaging your core and keeping your back straight.
Body Areas Targeted:
- Arms, Shoulders, and Back (pulling motion)
- Legs and Glutes (drive the rowing movement)
- Core (stabilises the body throughout).
Why It’s Effective:
Rowing burns 500–700 calories per hour, offering a full-body workout that combines strength and cardio. The continuous pulling and pushing motion engages multiple muscle groups, making it excellent for total-body fat loss and toning.
Kickboxing
What to Do:
Engage in a cardio kickboxing session or follow along with a class or workout video. Perform punches, kicks, and knee strikes in rapid sequences, often combined with bodyweight movements like squats or burpees for added intensity.
Body Areas Targeted:
- Upper Body (arms, shoulders, and chest from punches)
- Core (rotation and stability during kicks and strikes)
- Lower Body (quads, hamstrings, glutes, and calves from kicks and stances).
Why It’s Effective:
Kickboxing burns 600–800 calories per hour. The dynamic movements improve coordination, agility, and flexibility while toning muscles across the body. Kickboxing also strengthens the core through rotational movements, which help in targeting abdominal fat.
Common Mistakes to Avoid in Cardio Workouts
While cardio is highly effective in helping you lose weight, it will be useless if not performed correctly. Here are some common mistakes people make while performing cardio that should be avoided:
- Overdoing Cardio: Excessive cardio can lead to burnout, fatigue, and muscle loss, especially when not paired with proper recovery or strength training.
- Doing Only One Type of Cardio: Repeating the same workout can cause a plateau in weight loss due to decreased efficiency as your body adapts.
- Not Using Proper Form: Poor posture or incorrect technique (e.g., slouching on a treadmill) can lead to inefficiency and injury.
- Underestimating Recovery: Insufficient rest between sessions can lead to fatigue, lower performance, and increased risk of injury.
- Over-Relying on Machines: Only using cardio machines without engaging in outdoor or functional exercises can limit muscle engagement and calorie burn.
- Ignoring Diet: Cardio alone won’t compensate for poor nutrition; a balanced diet is crucial for weight loss and performance.
Why Choose Personal Trainer Assistance For Weight Loss Cardio Exercises?
Choosing personal trainer assistance for weight loss cardio exercises can make a big difference in reaching your fitness goals. A personal trainer designs a cardio workout plan that fits your needs, fitness level, and goals, helping you burn calories effectively and safely. They also teach you the correct way to do exercises so you avoid injuries and get the best results from your efforts.
Having a trainer keeps you motivated and accountable, making it easier to stick to your routine. They also add variety to your workouts, so you never get bored. Studies by the American Council on Exercise show that individuals working with trainers are more likely to stick to their routines and achieve weight loss faster than those working out alone. Well, if you have been searching for personal trainers in Singapore, simply visit Results! Personal Training. With our services, you don’t even need to leave home. Our personal trainers come to you, bringing expertise, motivation, and convenience right to your doorstep to help you achieve your goals!
Conclusion
Cardio training for weight loss doesn’t have to feel overwhelming or complicated. With the right strategies, you can burn calories, shed pounds, and boost your overall health while enjoying the process. Need extra help? Results! Personal Training brings expert trainers right to your home, making fitness simple and effective. Click here to book a trial today!
