Perhaps no other weapon is as effective in the shedding of excess weights as the cardio workouts. It is only fair therefore to get to know more about these exercises and how they might aid in the shedding of excess weights. Our discussions hereunder endeavor to solve this particular problem.

Best 13 Cardio Workout For Weight Loss

#1. Power Rack Cardio

As the name suggests, this cardio workout mainly entails the use of the power rack for exercising. It eliminates those restrictions that are characteristic of the Smith machines and other equipment. This is not to mention that it also saves on space.

a) Calories Burned : The amount of calories you stand to burn varies significantly with your weight. If you weigh 125 pounds, give or take, be ready to shed off around 90 calories for every 30 minutes of exercising.

b) Duration:

c) Equipment:

  • Power rack
  • Mechanical spotter
  • Weight barbell
Power Rack Exercise

d) How to do Power Rack Cardio  

  • Grab the power rack with both hands and at either side
  • Push towards the ceiling with your legs to lift the bar off the rack
  • Straighten your body while doing this
  • Step back from the power rack
  • Position your legs some shoulder-width apart and toes pointing out slightly
  • Maintain your head up and your core and back tight

#2. Stair Climber / Running Stairs

In this cardio workout, you simulate the upward movements as you would do in a normal staircase. It is the right way of burning calories and toning your lower half. The equipment may cost some premium but is undoubtedly worth it.

a) Calories Burned : ​This workout burns plenty of calories within the shortest time possible. If you weigh 125 pounds and exercise for one hour, expect to burn around 360 calories.

b) Duration:

c) Equipment:

  • Stair climber
  • Running stairs

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d) How to do Stair Climber 

  • Rest your fingertips or hands on the side rails lightly
  • Stand upright
  • Then lean gently forwards at your hips
  • Take some even and moderately deep steps
  • Maintain your entire feet in the pedal

#3. Cycling

Cycling refers to the riding of the bicycle as you would ordinarily. It is a fun way to shed off excess weight given that it also enables you to explore the area and socialize with your peers. Moreover, you can also transport other goods while biking.

a) Calories Burned : ​An average person will usually burn 450 to 750 calories per hour. Your actual weight, the current temperature, and nature of your cycling terrains do have the final say on the exact number of calories you may burn in total though.

b) Duration:

c) Equipment:

  • Helmet
  • Identification documents
  • Cellphone
  • Water bottle
  • Glasses


d) How to Cycling

  • Acquire the right equipment for the job
  • Draft a suitable biking strategy
  • Warm up before any biking session
  • Pedal at a slow, relaxed pace for around 5-10 minutes for a start
  • Increase the speed of biking with time

#4. Jumping Rope 

Rope jumping is by far the cheapest and simplest cardio workout. Also, it doubles up as a very effective way of shedding off excess weights. What’s more? It is possible to undertake this exercise just about anywhere.

a) Calories Burned :  By jumping the rope, expect to burn around 15 to 20 calories per minute. This translates to about 200 to 300 calories per 15-minute jump rope workout. The faster you jump, the more calories you might shed.

b) Duration:

c) Equipment:

  • Rope
rope jumping

d) How to do Jumping Rope / Rope Jumping

  • Hold the rope right in front of you
  • Place your hands together and your elbows as close to your body
  • Practice some toe catch
  • Switch the rope to behind you
  • Turn the jump rope over your head
  • Catch the jump rope under your toes as you lift your heels
  • Let the rope from underneath your feet

#5. Elliptical Cardio

Elliptical cardio is perhaps the most comprehensive of all the weight loss exercises. The equipment lets you simulate several common forms of exercising. Examples of these include stair climbing, running, and walking.

a) Calories Burned : Being intensive and comprehensive, the workout sheds more calories per unit time than most other forms of exercising. You should expect to shed off 2.16 calories for every pound of weight during a typical 30-minute workout.

b) Duration: 

c) Equipment:

  • Elliptical machine
Elliptical Cardio

d) How to do Elliptical Cardio

  • Step onto the machine and face the monitor
  • Turn it on by pedaling it
  • Continue pedaling at an even pace
  • Watch out for your knees that you do not lock them
  • Vary the resistance accordingly
  • Alter the directions of the pedals as desired
  • Increase the incline and resistance as you proceed with the exercise

#6. Spinning

Also called indoor Cycling, spinning is an intense workout. It makes use of an indoor bike and works the legs and lower abdomen. Unlike real biking, it keeps you in a stationary position all the time.

a) Calories Burned : ​ With this exercise, the amount of calories you burn depends on the speed of Cycling, your weight, and the frequency of biking. If you weigh 160 pounds, expect to shed off 600 calories while cycling for one hour and at 5 miles per hour.

b) Duration:

c) Equipment:

  • Indoor bicycle

d) How to do Spinning 

  • Determine the right height of spinning
  • Stand all the time except while doing fast-paced runs which requires that you sit
  • Vary your Cycling with the background music
  • Reverse your biceps curls
  • Pull your triceps down for effective outcomes

#7. Brisk Walking

Just like the rope jumping above, brisk walking is also simple and lighter to carry out. In this workout, you walk as you would ordinarily. Mostly, you will have to move at a pace of 3.0 mph to 4.5 mph for around 13 to 20 minutes.

a) Calories Burned : By walking some 4 miles per hour for 40 minutes, expect to burn around 149 and 220 calories. Increase the pace to about 4.5 miles per hour and burn around 165 and 244 calories within 40 minutes.

b) Duration:

c) Equipment:

  • No equipment
brisk walking

d) How to do Brisk Walking

  • Prepare to walk
  • Make your walking posture right
  • Walk at a comfortable pace for around 1-3 minutes
  • Up to the speed for about 20 minutes
  • Take some breathers after every two minutes
  • Cool down for some 1-3 minutes before proceeding

#8. Steady State

Steady state is not a cardio workout in its own right. Instead, it is a continuous workout of any kind. It seeks to achieve some stability and harmony between the energy requisite for working by muscle vis-à-vis the rate of oxygen output for the aerobic ATP production.

a) Calories Burned : ​As stated, a steady state is not a workout. As such, the number of calories you burn shall often vary significantly with the precise kind of workout you choose. On the whole, though, expect to burn around 300 pounds for every 30 minutes of a steady state exercise.

b) Duration:

c) Equipment:

  • Depends on the particular exercise
steady state

d) How to do Power Rack Cardio  

  • Identify the right exercise
  • Determine the correct approach or methodology for exercising
  • Find your comfortable pace for exercising
  • Follow this with the right duration for the exercise
  • Maintain this pace throughout the entire duration of exercise

#9. Kettlebells

Kettlebells provide some full body workouts and burns massive amounts of calories. As a matter of fact that exercise doubles up as resistance and cardio training. It is also comprehensive in that it touches on and impacts numerous parts of the body at a time.

a) Calories Burned : ​An average person has been found to burn around 400 calories within 20 minutes. Given that the exercise is available in numerous shades and forms, it is also possible for you to achieve different outcomes. The more intense options translate to higher calories burned.

b) Duration:

c) Equipment:

  • Kettlebell

d) How to do Kettlebells

  • Place the kettlebell on the floor
  • Put it right in front of you and in between your feet
  • Stretch your feet shoulder-width apart
  • Bend your knees slightly but hinging them at the hips
  • Get hold of the kettlebell tightly and pull it back between your legs
  • This shall generate the required momentum

#10. Rowing

If you are a rowing enthusiast and would also wish to shed off excess weights, you have the indoor rowing for your attempt. The activity simulates the real rowing and in so doing, works the whole body and muscle groups.

a) Calories Burned : ​Rowing at a moderate pace of around 30 minutes burns about 210 calories if you weigh 125 pounds. The amount surges to a whopping 311 calories if you happen to weigh 185 pounds and maintain the same pace of practice.

b) Duration:

c) Equipment:

  • Rowing machine


d) How to do Rowing

  • Set the equipment appropriately
  • Lock your feet into the straps
  • Put your body into the right starting position
  • Push off the footplate using your leg muscles
  • Lean back into a 45° angle
  • Extend your arms forward as you reach out to your torso
  • Bend your knees to revert to the starting position
  • Engage the right muscles as you do all these
  • Keep your back straight at all times

#11. Swimming

Swimming is a great water sport which also doubles up as an effective workout. In this activity, you get to immerse and move the whole of your body in water. It also comes in the shapes and forms of many styles for your consideration.

a) Calories Burned : ​The kind of swimming style you choose, the frequency of your swimming, and the intensity of your swims do determine to a great extent the number of calories you might burn at any given time. Expect to burn 590 calories if you swim for one hour and weigh 130 pounds.

b) Duration:

c) Equipment:

  • Swimming pool

d) How to do swimming

  • Swim moderately for some 5 laps
  • Take some deep breaths every three strokes
  • Rest at the wall after some 50-60 seconds
  • Repeat the procedures above indefinitely
  • If you are an expert, you may consider implementing some styles

#12. High-intensity interval training

As the name suggests, this exercise is pretty intense in scope and nature. For this reason, it is also one of the most effective and efficient workouts you can partake of. This also means it burns more calories and achieves the desired ends faster.

a) Calories Burned : ​With every 20 minutes of high-intensity interval training, expect to burn around 9-13 calories a minute. A full session has been noted to burn even more calories. These are 12-16 calories a minute.

b) Duration:

c) Equipment:

  • High-intensity interval training equipment
High-intensity interval training

d) How to do High-intensity interval training

  • Perform some warm up by typically walking briskly
  • Jog lightly for around 10 minutes
  • Run at 10 miles per hour for 0.5 to 1 minute
  • Walk for some 3.5-4 mph for about 2 minutes
  • Repeat the cycle seven times
  • Add some slight inclines to your treadmill
  • Perform some cool-down walk for 5 minutes
  • Stretch and drink plenty of water

#13. Walking

Almost similar to brisk walking, this is a faster and more powerful way of walking around. While it is exhausting, it is also more effective at shedding off excess calories and brings about better outcomes within a shorter duration.

a) Calories Burned : ​Walking at a moderate pace will burn you some 100 calories per mile if you weigh 180 pounds. If you, however, weigh 120 pounds, expect to burn around 65 calories per mile.

b) Duration:

c) Equipment:

  • No equipment

d) How to do Power Rack Cardio  

  • Warm up for around 3-5 minutes before setting out
  • Up to the walking pace for about 30 minutes
  • Slow the walking speed for some 3-5 minutes
  • Stretch gently after your finish walking
  • Perform the routine above regularly

Benefits of Cardio Workout 

Burns Fat and Calories

The most significant benefit of the cardio workouts is that it burns calories and fat. That is because it increases the rate of metabolism which in turn burns the fact that it stored in the body. Further to this, the cardio workout also aids in the digestion and absorption of food.

Strengthens your Heart

As you exercise regularly, you will note that your heart becomes stronger. A stronger heart pumps blood faster and more effectively. It also eliminates strains and other hardships which you will ordinarily have to confront to be able to stay healthy and strong.

Increases the Lung Capacity

Given that cardio workouts are ordinarily tough, you will have to breathe extensively and faster. In the course of so doing, your lungs shall expand and increase in capacity. With increased lung capacity, expect your breathing and whole body to be in tune.

Reduces your risks of Heart Attacks

Persons who undertake the cardio workouts have been noted to possess healthier hearts. Further to that, they have also been identified to be less predisposed to the risks of heart attacks. They are hence safer from sickness like diabetes, high blood pressure, hypertension, and high cholesterol levels. 

Relieves Stress

Lastly, the workouts also reduce the buildup and the actual levels of stress. As you work out the exercises, you feel good, pretty relaxed, and obtain some temporary relief from anxiety and depression. This makes you stay alert, sharper, and happier, all the time.

Cardio Guideline: How to Do it  Right

Tips #1 : Warming up and Stretching

Before getting started, you should develop a habit of warming up. This is to switch your bodily systems on and get the blood to flow to your muscles. Also, warm-ups do loosen you up and make you freely ready to exercise.

Tip #2: Cooling Down

After completing the first batch of the exercise, do take some time to cool down. This should last typically between 5 to 10 minutes before resuming.

Tip #3: Frequency

For better results, you have to be consistent and intense in your workout. Generally, you should take around 150 minutes each week to exercise moderately and 75 minutes to do so vigorously. You should also spread them out evenly.

Tip #4: Duration

You are strongly recommended to exercise for some 20 to 60 minutes per exercise in your targeted heart zone. This duration has been noted to be sufficient to trigger the burning of the stored fat and glycogen.

Tip #5: Intensity

After launching out your fitness program, you should up your intensity with the duration of practice. This is to ensure that your body burns more stored fat and engages more muscles intensely. The strength depends to a great extent on the kind of exercise you participate.

Last Speech 

WOW! We now believe that you are fired up and ready to go. What are you waiting for? If I were you, I would start with the brisk walking or rope jumping as they are simple and require no huge investments or gym membership. All the best in your subsequent cardio workout exercising.

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