best cardio for weight loss

When aiming for healthy weight loss, aerobic exercise is one of the most effective methods. This article explains in detail the best types of cardio for weight loss, the frequency and duration you should perform them, and specific tips for success.

Why cardio is key for weight loss

There are reasons why aerobic exercise is said to be essential for weight loss. It primarily contributes to increasing calorie expenditure and promoting metabolism.

Maximizing calorie expenditure

Aerobic exercise burns a significant number of calories during the workout. This is crucial for creating a state where “calories burned > calories consumed,” which is the basis of weight loss. While calorie consumption varies depending on the type and intensity of exercise, consistency makes a big difference.

Boosting metabolism and burning fat

Regular aerobic exercise can also help improve your resting metabolic rate. This means your body becomes more efficient at burning calories even when you are not exercising. It is particularly effective for burning fat as it enhances the body’s ability to use body fat as energy.

Improving cardiovascular health and overall well-being

Aerobic exercise not only aids in weight loss but also strengthens cardiovascular function and reduces the risk of lifestyle-related diseases. Improving overall health makes you more active and helps build a body that can sustain exercise.

Top types of cardio for weight loss

There are various types of aerobic exercise effective for weight loss. Choosing one that fits your preference and fitness level is key to consistency.

High-intensity interval training (HIIT)

High-intensity interval training (HIIT) is a popular method for achieving high exercise effects in a short time. It involves repeating periods of near-maximum effort followed by short rests.

Features and effects of HIIT

HIIT burns calories during the workout and also offers the “EPOC (Excess Post-exercise Oxygen Consumption)” effect, where metabolism remains high for a long time after exercise. This means your body continues to burn fat even after the workout is over. It’s efficient and suitable for busy people. However, as it’s high-intensity, beginners should start with lighter loads.

Specific examples of HIIT

• Perform exercises like burpees, jumping jacks, and mountain climbers for 30 seconds each, followed by a 15-second rest. Repeat this for 5-8 sets.
• Alternate between sprinting (all-out run) for 30 seconds and jogging for 60 seconds. Repeat this cycle.
• On an elliptical or bike, alternate between high resistance for 30 seconds and low resistance for 60 seconds.

Steady-state cardio workouts (Running, Cycling, Swimming)

Steady-state aerobic exercise involves performing exercise at a constant intensity for a relatively long duration. Running, cycling, and swimming are typical examples.

Features and effects of steady-state cardio

This type of exercise is characterized by its efficiency in using fat as an energy source by maintaining a specific heart rate zone. Especially, the longer the exercise duration, the higher the total calorie consumption, making it effective for weight loss. It also helps improve physical fitness and endurance.

Effects and practice of running

Running is an easily accessible aerobic exercise. It’s a full-body workout and burns a lot of calories. Beginners are advised to start with walking and gradually increase pace and distance. Aim for running 3-4 times a week for at least 30 minutes. Proper shoe selection and form are important for injury prevention.

Effects and practice of cycling

Cycling is relatively low impact on the knees, making it suitable for those with higher body weight or joint concerns. Outdoor cycling allows you to enjoy the scenery, while indoor cycling can be done regardless of the weather. You can adjust the intensity by changing the cadence (pedal rotations per minute) and resistance. It can also be incorporated as a commuting method.

Effects and practice of swimming

Swimming is a full-body workout that burns a very high number of calories. As there is water resistance, muscle strength is also built simultaneously. It has almost no impact on joints and provides a cooling effect, making it comfortable even in hot weather. Combining different strokes can help you train your entire body in a balanced way.

Cardio machines for weight loss (Treadmill, Elliptical, Rower)

Cardio machines available at gyms or homes are also very effective for weight loss. You can choose an appropriate machine according to your purpose and physical condition.

Effects and practice of using a treadmill

A treadmill is a machine that allows you to walk or run indoors. You can precisely adjust the incline and speed, making it easy to vary the exercise intensity. Regardless of the weather, you can easily perform steady-pace workouts or interval training. Many machines have heart rate monitors, which are helpful for exercising in your target heart rate zone.

Effects and practice of using an elliptical

An elliptical (cross-trainer) is a machine that provides a full-body aerobic workout. By moving your arms and legs simultaneously, you can burn a high number of calories. It’s low impact on the feet, making it recommended for those with knee or ankle concerns. You can also add variations like pedaling backward.

Effects and practice of using a rower (rowing machine)

A rower simulates the action of rowing a boat and is said to use about 85% of the body’s muscles. It allows you to perform aerobic exercise while simultaneously training muscles, especially in the back, shoulders, arms, and legs. It burns a very high number of calories, allowing for effective training in a short time. Mastering the correct form is important.

Cardio at home without equipment

Effective aerobic exercise can be done at home without special equipment. It’s ideal for when space is limited or you want to start easily.

Examples of cardio exercises you can do at home

• Plyometric exercises like jumping jacks, high knees, and butt kicks.
• Full-body exercises like burpees, mountain climbers, and plank jacks.
• Skipping, step-ups (if stairs are available), shadow boxing.
• Dancing or aerobics following fitness videos on platforms like YouTube.

Benefits of exercising without equipment

The biggest advantage of these exercises is their accessibility; you can start whenever you feel like it. Since no equipment is needed, there are no costs involved. By combining various movements, you can keep your workouts from becoming monotonous. As your fitness improves, increase the exercise duration or the number of sets.

How much cardio for weight loss?

To achieve your weight loss goals, the quantity and quality of your aerobic exercise are important. Let’s learn how long, how often, and at what intensity you should exercise.

Cardio intensity for fat burning

To burn fat efficiently, there is an appropriate exercise intensity. Generally, moderate-intensity exercise that feels “somewhat hard” is considered good.

What is the fat-burning zone?

The optimal heart rate zone for fat burning is generally considered to be 60-70% of your maximum heart rate. At this intensity, the body primarily uses fat as an energy source. You can use a heart rate monitor or refer to the subjective intensity (RPE: Rating of Perceived Exertion) feeling “able to talk but feeling it’s hard.”

Fat burning effects of high-intensity exercise

High-intensity exercises like HIIT have a lower fat burning rate during the workout compared to moderate intensity, but they result in higher total calorie expenditure and a greater increase in metabolism after the workout due to the EPOC effect, which ultimately leads to greater body fat reduction. If you have limited time, high intensity might be an option; if you have more time, moderate intensity is also a good choice.

Workout duration and consistency (30 minutes, 1 hour)

Exercise duration and frequency significantly impact weight loss effectiveness. Let’s understand the recommended time and the importance of consistency.

Recommended exercise duration

For health maintenance, 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week is recommended. If your goal is weight loss, you will often need more exercise than this. For example, aim for aerobic exercise 3-5 times a week, for about 30-60 minutes per session.

Effects of 30 minutes vs. 1 hour

The longer the exercise duration, the more total calories you burn. For example, doing the same exercise for 1 hour burns approximately twice as many calories as doing it for 30 minutes, based on a simple calculation. However, if you are not used to exercising, starting with long durations can increase the risk of injury. It is more realistic to start with 30 minutes per session and gradually increase the time to 45 or 60 minutes as you get used to it.

Consistency is most important

No matter how effective the exercise is, it means nothing if you don’t stick with it. Regular exercise, even if it’s only a few times a week, is essential for weight loss success. To make exercise a habit, start within a manageable range and gradually increase the amount and intensity. Keeping an exercise calendar or finding a workout buddy can also be good strategies.

Cardio benefits beyond weight loss

The benefits of aerobic exercise extend far beyond just losing weight. It has many positive effects on overall health.

Improved cardiovascular health

Regular aerobic exercise strengthens the heart and blood vessels. It improves blood pressure and cholesterol levels and reduces the risk of heart disease and stroke. This is a crucial factor for extending lifespan and living a healthy life.

Mental health and stress reduction

Exercise promotes the release of endorphins in the brain, which can lead to feelings of happiness and help reduce stress and anxiety. It can also serve as a change of pace and is expected to improve sleep quality. Mental health is also a significant support for continuing a diet.

Stabilized blood sugar levels

Aerobic exercise increases insulin sensitivity and helps control blood sugar levels. This helps reduce the risk of type 2 diabetes and can improve blood sugar management for those already diagnosed with diabetes. Combining it with a healthy diet enhances the effect.

Combining cardio with strength training for muscle gain

If you want to tone your body while losing weight and build a body that is less prone to rebound, combining aerobic exercise with strength training is ideal.

Effect of strength training on metabolism

When you increase muscle mass through strength training, your resting metabolic rate improves. Since muscles burn more calories than fat, the more muscle mass you have, the more calories you burn in your daily life, making it easier to lose weight. By combining it with aerobic exercise, you can reduce fat while maintaining or increasing muscle.

Benefits of combining exercises

By burning fat with aerobic exercise and building muscle with strength training, your body composition (the balance of body fat percentage and muscle mass) improves. Not only does your appearance become more toned, but your physical fitness also improves, allowing you to lead a more active life. It is common to incorporate strength training 2-3 times a week, either after aerobic exercise or on separate days.

Cardio for women

Aerobic exercise is also very effective for weight loss in women, but it is important to consider factors such as hormone balance, menstrual cycle, pregnancy, and childbirth.

Female hormones and exercise

Women’s hormone levels fluctuate with their menstrual cycle. Before menstruation, it is common to retain more water, causing temporary weight gain. During this period, it is important to listen to your body and perhaps stick to lighter exercise. The luteal phase, from ovulation to menstruation, is when body temperature is higher and you tend to feel more fatigued.

Exercise during and after pregnancy

For exercise during and after pregnancy, always consult with a doctor or specialist. Safe aerobic exercise not only helps with weight management but also has positive effects on postpartum recovery and mental health. It is common to start with gentle walking.

Exploring the 30/30/30 fat loss method

One of the recently trending weight loss approaches is the “30/30/30 method.” This method specifically focuses on morning exercise.

Overview of the 30/30/30 method

This method suggests performing “30 minutes of low-intensity aerobic exercise within 30 minutes of waking up, after consuming 30mg of caffeine.” Low-intensity exercise is assumed to be like walking at a pace where your heart rate stays below 130 bpm.

Theory behind the 30/30/30 method

The theory is that performing low-intensity aerobic exercise on an empty stomach before breakfast makes the body more likely to use body fat as an energy source. Caffeine is also said to have a lipolytic effect. However, the scientific evidence for this method is still limited, and it may not work for everyone. It might be worth trying depending on individual body type and health status. When practicing it, do so within a reasonable range and pay attention to any changes in your physical condition.

Choosing the best cardio for your fitness level

Selecting the best aerobic exercise for you is essential for consistency and maximizing effects. Consider your current fitness level, preferences, and lifestyle.

How to choose for beginners

If you don’t have an exercise habit or are not confident about your physical fitness, start with low-impact exercises. Walking, light cycling, or water aerobics are good choices. Start with short durations (15-20 minutes) and gradually increase the time and frequency as your body gets used to it. Simple step exercises at home are also easy to do.

How to choose for intermediate and advanced exercisers

If you are already somewhat used to exercising, try increasing the intensity or duration. Running, swimming, elliptical, or rower are good options. Incorporating HIIT can aim for even more efficient fat burning. “Cross-training,” which combines multiple types of exercise, also helps train the entire body in a balanced way and prevents boredom.

Considering joint impact

If you have high body weight or joint concerns, choose low-impact exercises. Swimming, water walking, cycling, and elliptical training are suitable. These exercises allow you to effectively burn calories while minimizing stress on your joints. Make sure to perform a proper warm-up before exercising and cool-down and stretch afterward.

Expert tips for cardio weight loss success

To achieve your weight loss goals and maintain them, factors other than exercise are also important. Refer to expert advice to aim for a healthy lifestyle overall.

Combining with diet

In weight loss, diet is just as important as exercise. If you consume more calories than you burn through exercise, you will not lose weight. Aim for a balanced diet, and especially ensure adequate protein intake to support muscle mass maintenance and gain, keeping your metabolism high. Limit processed foods and sugary drinks, and actively consume vegetables, fruits, and whole grains.

Sufficient sleep

Lack of sleep is known to disrupt hormone balance, increase appetite, and make it easier to store fat. Aim for 7-9 hours of quality sleep each night. Sufficient rest is also crucial for improving exercise performance and promoting recovery.

Stress management

Chronic stress increases the hormone cortisol, which can make it easier to store fat, especially in the abdominal area. Exercise is very effective for stress relief, but some stress cannot be resolved through exercise alone. Manage stress in ways that suit you, such as relaxation techniques, meditation, or engaging in hobbies.

Maintaining motivation

Weight loss is a long-term process. To maintain motivation, it is important to set achievable small goals and build a sense of accomplishment. Keeping an exercise log or exercising with friends or family can also be helpful. Monitor your progress using various indicators, such as changes in body fat percentage or clothing size, not just your weight.

Expert advice

If you have concerns about exercise methods or diet, consult with professionals such as doctors, registered dietitians, or personal trainers. They can create a more effective and safe plan tailored to your individual health condition and goals. It is strongly recommended that individuals with pre-existing conditions or limited exercise experience seek professional advice.

Summary

The best cardio for weight loss varies depending on the type, intensity, duration, and frequency. High-intensity exercises like HIIT are efficient for short periods, but steady-state exercises like running and swimming are also effective for fat burning. Exercise at home or using machines are also useful methods.

What’s important is choosing an exercise that matches your fitness level, lifestyle, and preference, and sticking with it. In addition to exercising at the appropriate volume and intensity, improving overall lifestyle habits such as eating a balanced diet, getting enough sleep, and managing stress are key to weight loss success and health maintenance.

Don’t struggle alone; find your “best cardio for weight loss,” using expert advice if needed, and aim for a healthy body.

---

Disclaimer: This article is intended for general information purposes only and is not a substitute for medical advice or individual guidance. Individuals with specific health conditions or diseases, or those starting a new exercise routine, should always consult with a doctor or specialist before proceeding, and do so at their own responsibility.

Author: Specialist in Sports Science, Certified Personal Trainer