7 Cardio Workouts for Weight Loss


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Estimated reading time: 5 minutes

Cardio workouts mean the activity that increases the heart rate and respiration and raises oxygen in the body that circulates blood flow throughout the body. Cardio workout is the modern and effective way for weight loss because the greater the heartbeat, the greater you will lose weight. But if you are a beginner, then never try to overdo exercise; stay within the limit, which is healthy for you. 


It is suggested that beginners have low-intensity cardio exercises, which burn more calories and weight loss. Regular intensity cardio workout will strengthen your heart and blood vessels. The cardio workout will shred weight like magic. Aerobic exercises include cardiac workouts, which contain any practice that is hard to perform and challenging for a longer time for the heart and lungs to use oxygen as a fuel source for the body.

Here we will discuss some cardio workouts which help you in weight loss. These cardio workouts include; jogging, bicycling, swimming, power walking, etc.

7 Best Cardio Workouts to Lose Weight

1. Pushups

Pushups are most useful to burn calories and boost cardiac rate. Pushups are good exercise and that not trigger a fat burn. Doing the cardiac workout correctly will get all benefits, and maintaining the pushups form is essential. If you do exercise correctly, then you will feel the targeted muscles working. While doing pushups, you may experience your chest muscles burning, and your chest feels fuller with blood. Pushups will help to improve your body posture. Pushups are an economical and healthy cardiac workout that you can do by staying home.

2. Running

Running is a cardio exercise that helps you in weight loss. Running burns calories and helps to build muscle strength and other health improvements. Running at a conventional place about 20-30minutes a day. If your health permits you to run about 2-3miles a day, you will lose 200-300calories.

Jogging is a healthy cardio exercise and helps you to burn calories. Each day you should spend 30minutes jogging, and an evident weight loss would observe in a week. If you do jogging correctly, then you will get effective results. Warm-up your body before jogging to run correctly is necessary. Walk at the end of any jogging is essential to make your body normalize.

3. Jumping rope

Warming-up your body by Jumping a little before doing the cardio jumping rope exercise. Jumping rope will help to lose calories faster, like 500 calories in only 30minutes. Right way off jumping will give you better results. Jumping rope will strengthen your coordination muscles, shoulder muscles, and footwork. Few people can do jumping ropes straight for 30 minutes, but it’s not necessary. You can also take small intervals (5minutes) rest while doing a cardio workout. Jump the rope as fast as you can until you are done.

4. Cycling

Cycling is a low-intensity cardio exercise that improves heart health, strengthens your leg muscles, and burns more calories. Cycling for 40minutes will burn 400-600 calories depends on intensity and rider weight. Cycling keeps you healthy for longer and helps you to shrink extra body fat faster.

5. Swimming

Swimming is a cardio workout that helps you lose hundreds of calories and improve overall health and fitness. It depends on body fat or muscles while starting swimming, and then you can estimate the time it will take to see the desire results. It will take two months to see the desired results of weight loss by regular swimming an hour. Swimming is a physical exercise that increases the hunger hormone production to eat back what you have burned.

6. Dancing

The easiest and funny cardio workout is Indian dance. Dancing helps those who avoid going to gyms, or during this pandemic, it’s a funny way to lose calories. Dancing will boost your heart rate, and have fun at the same time. Dancing will strengthen your arms, muscles support, and cuff muscles in your shoulders. Dancing will burn 500 calories and is easy to do for all ages with fun. The dance will not stress you out as you see people hear the voice of drum at weddings or Zumba song the foot starts tapping, which helps to burn calories.

7. Running the stair

Running the stairs will boost the cardiac rate and strengthen the legs muscles. Many of us hate the stairs and prefer to use lifts, but stairs have their importance concerning weight loss. Running the stair strengthens the thighs, claves and toning the butt and build the perfect abs. in 20 steps of stairs, you will burn 15 calories.  Some people will feel a knee joint issue while using stairs so that they can avoid it. Climbing upstairs is always tricky because you are moving against gravity and uses muscles. Downstairs are easy and burn low calories.

Benefits of Cardio Beyond Weight Loss

Cardio workouts offer a plethora of health benefits beyond just shedding pounds. Here’s a quick overview:

  • Heart Health: They strengthen your heart, reducing the risk of heart diseases.
  • Lung Capacity: Cardio boosts your lungs’ ability to utilize oxygen, enhancing overall stamina.
  • Metabolism: Engaging in regular cardio can increase your metabolic rate, aiding in efficient calorie burn.
  • Stress Relief: These exercises release endorphins, improving mood and reducing anxiety.
  • Sleep Quality: Regular cardio activity can lead to better sleep, crucial for recovery and health.
  • Brain Function: Cardio can sharpen cognitive functions, including memory and focus.
  • Blood Circulation: Improved circulation from cardio exercises supports healthier skin and organ function.
  • Immune System: Moderate cardio activity can bolster your immune defense, keeping you healthier.


Aerobic exercise will sweat you by body heat releases during the workout. Sweeting is excellent for burning calories. It is essential to drink water before, after, and at rest time to avoid dehydration. For performing better, it is important to keep your body hydrated all time. Cardiac workout training may vary from person to person and show its effect differently from every individual. Have more fat will take more time to burn calories. 

Stay determined to burn calories for a happy and healthy living.

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