Cardio Exercises For Weight Loss

Best Cardio Exercises For Weight Loss Challenge

Cardio exercise also known as aerobics aims at increasing your heart rate, causing your respiratory and cardiovascular systems to work harder and burn more calories and fat. Cardio exercise not only helps in shedding fat, but it also keeps your heart healthy. Cardio training includes running, cycling, swimming, dancing, and other forms of cardio exercise that cause your heart to beat more quickly. However, it is crucial to balance your food and activity regardless of whether you attempt to lose weight or develop a fitness regime.

There are various ways to begin cardio exercising without worrying about specific training gear and equipment. If you are trying to lose weight through cardio exercising there are many fun and entertaining ways to do so, you don’t need to spend hours on traditional methods. We’ve included a variety of cardio and aerobic exercises that will help you lose any extra pounds that don’t belong to your body.

Power Walking

There is a saying that remarks “beginning is half done”. Walking is the most convenient and simple approach to start your weight loss journey without feeling overwhelmed, despite the fact that it may look like a conventional and time-consuming strategy. When you purposefully pick up a pace while walking that becomes a power walking technique.

Power walking is a low-impact activity that doesn’t put too much strain on your body at once. Additionally, if you’re a beginner and trying to complete time-based fitness challenges like the “30-Day Home Fitness Challenge or the 30-Day Beginner’s Fitness Challenge,” you might want to think about coordinating power walking with your other cardio training techniques. Walking techniques like the treadmill, regular strolls through parks, and even choosing the stairs at work over the escalator may all add to your power walking.


Running is a cardio exercise that doesn’t necessarily require any equipment and can be done anywhere. Although running may seem like a simple technique to lose weight, it is helpful in burning a great number of calories. According to studies, running has been shown to be helpful in reducing abdominal fat. Running can also help you lose weight while lowering your chance of developing chronic conditions like diabetes and heart disease, etc. If you own a treadmill you can start slowly and increase your speed based on your fitness level and stamina. Moreover, you can also consider tracking your progress on fitness apps to stay motivated.


Rowing is a sport that engages the movement of almost every muscle of your body, giving it an excellent low-intensity aerobic workout. There are many different types of rowing machines in the market, and they are popular because they provide a comparable sensation to rowing a boat. On the rowing machine, a moderate speed can result in an hourly calorie burn of up to 750. If you are a beginner, your goal should be to focus on technique while gradually stepping up the intensity of your workouts. Rowing is a full-body workout that offers an effective technique to sweat and loses excess body fat since you push with your legs and pull with your arms. further helping in strengthening your core muscles and muscle endurance.


If you enjoy water-based activities then swimming is a great cardio workout while having fun. Swimming is the most effective approach to burn a significant quantity of calories as it involves moving your entire body against the resistance of water. In fact, approx. 14 calories are burned in only one minute of rapid swimming. However, the quantity of calories burnt also depends on the swimming technique whether you are doing breaststroke, backstroke, butterfly, or freestyle. If your swimming ability isn’t so strong, try swimming in intervals for instance, swim as quickly as you can down the pool’s length and back, followed by a slower swim in the same distance. Swimming may help you increase your stamina, tone your muscles, and keep your heart rate up. Resulting in the best lower-impact cardio exercise for individuals who are trying to lose weight.


Cycling is a well-liked sport that helps you lose weight while enhancing your fitness, whether you do it outside or indoors at a gym. As a low-impact, non-weight-bearing exercise, it won’t put a lot of strain on your joints. It is suitable for all fitness levels, from beginners to athletes, who can benefit from cycling. Speed and resistance both allow you to alter the intensity of a workout, providing diversity for enjoyable and effective cardio exercise. Based on the study about 300 calories are burned in 60 minutes of steady, moderate cycling, but you may burn more if you raise the effort. It has been demonstrated that indoor cycling increases blood pressure and aerobic capacity.

Jumping Rope

The inexpensive approach to burn calories is by jumping rope. Jumping rope has several advantages, such as increasing coordination, metabolism, and muscle strength. Many sportsmen including boxers and wrestlers choose to skip rope as a cardio exercise to build core strength. Skipping rope for weight reduction is highly advised since it may help you burn about 500 calories in 30 minutes. However, the amount of calories you burn depends on the intensity of the workout. It is beneficial for the heart and helps burn calories rapidly. So, if you are thriving to take a bodyweight fitness challenge, the jumping rope cardio exercise cardio should be highly recommended. Additionally, it also helps in strengthening the lower and upper body.


Boxing is the ideal aerobic exercise to lose those extra pounds and give you a lean and toned figure. Since belly fat is linked to how the body operates and raises the risk of a number of illnesses, it is associated with poor health. Boxing uses both your upper and lower body to deliver punches, which helps you lose visceral fat around your waist. Punching helps with balance and coordination since it shifts weight from one foot to the other. As the heart pumps blood to keep the muscles working, intense boxing training uses up more energy than other forms of exercise. It promotes fat loss while preserving heart health as well. You may find boxing sessions at your neighborhood gym or on other online fitness platforms if you want to include boxing in your routine cardio workout.

Stair Climber

To reach your fitness goals, you may have all attempted the stair climbing strategies at your staircase. Thanks to advancements in technology, this cardio stair climber machine is available in almost all gyms and offers an excellent workout. Similar to a treadmill, this stair climber lets the user control speed, track calories burnt, and monitor heart rate as they climb those steps. Furthermore, it helps you in strengthening the core and lower body muscles. The stair climbing exercise method is popular among soccer players and other athletes since it strengthens the calves. The activity is extremely natural and low-impact, which makes it a fantastic aerobic workout for losing weight. And intensity can also be increased as you proceed to advancement.


If you are a novice to cardio training and are striving to reduce weight, the elliptical machine is a wonderful option for you to begin with. This gadget provides a low-impact calorie-burning strategy that won’t put a strain on your knees, hips, or joints. Elliptical machines are extremely simple to operate and are found in nearly all gyms. If you’re searching for an alternative to running, it’s also a great choice. The handlebars on many ellipticals allow you to push and pull against resistance, which causes your arms to pump and work on certain important upper body muscles including the biceps, triceps, chest, and upper back. This exercise raises your heart rate and promotes calorie burning. Foot pedaling targets your leg muscles resulting in empowering your calves, hamstrings, and other lower body muscles.

Cross-Country Skiing

There is nothing better for a snow enthusiast than hitting slopes which raises your heart rate and helps you burn more calories. Cross-country skiing is a fantastic winter activity that promotes both fitness and pleasure at the same time. Although it may not seem like much of a workout, sliding on snow-covered pathways uses practically every muscle in your body, making it a very efficient way to improve cardiorespiratory fitness. When skiing, your core muscles must be tightened in order to balance and increase momentum resulting in strengthening your core muscles. If you’re a beginner, though, you may stick to the flat, simple paths and can intensify them based on your skills and fitness level.


When you are attempting to lose weight or trying to maintain your weight, a cardio workout can be used to help increase calorie spending. Cardio exercises like those mentioned above not only help you in weight loss but also provide several health and fitness benefits. Picking a workout you love performing is important. If you genuinely enjoy your regimen, you will be a lot more inclined to follow it. So, try new activities, and learn to enjoy those workouts while sweating off that excessive fat.