The Best Cardio Exercises For Losing Weight

The Best Cardio Exercises For Losing Weight

We understand that not all gym-goers are thrilled with the idea of cardio training. If you are among these few, you should know that apart from being one of the most effective workout routines for weight loss, cardio is also beneficial when it comes to keeping your heart healthy, boosting your mood, strengthening your immunity, and helping your blood circulation.

Going back to the purpose of shredding some unwanted fat, cardio is a great way to obtain a slim body. This is achieved by increasing your heart rate while burning calories in the form of glucose and fat. However, it’s worth noting that not all types of cardio are good for effective weight loss. Studies say that intensity is paramount, thus, high-intensity cardio workouts are your best choice.

Instead of losing pounds, the intimidation or lack of knowledge can result in losing interest in cardio workouts at the gym. Don’t let this happen by checking out our list of the best cardio exercises to get back in shape.


Increase your workout’s speed and intensity with sprinting to burn plenty of calories. Whether you are in an outdoor setting or on a treadmill, performing sprints can help you burn a great number of calories in the least amount of time.

Calories Burned: Up to 1200 calories (varies)
Equipment Required: None/Treadmill

High-Intensity Interval Training

Also known as HIIT, high-intensity interval training was originally developed to train elite athletes only but now can be found in any gym. Although it comes in different forms such as high-intensity burpees, jumping squats, jumping lunges, high knees and step jumps, the main goal is focused on going at the highest intensity for a short period of time, only taking a brief recovery interval to repeat the exercises again.

Calories Burned: Up to 500 calories (varies)
Equipment Required: None

Brisk Walking

Walking is the simplest, most available exercise for cardio training. Although it is considered a low-impact workout, walking is among the best ways to burn calories. This is especially true when you perform a brisk, moderately-fast walking pace.

Calories Burned: 200 calories
Equipment Required: None

Jumping Rope

As basic as it may sound, jumping rope is actually one of the best cardio exercises for weight loss. It is also a great form of plyometric workout where both of your feet are off the ground. It gets your heart to pump harder and burns more calories.

Calories Burned: 200 calories
Equipment Required: Jumping rope


Elliptical machines are designed to minimise the impact on the knees and hips while still allowing a great workout. Consider adding a high incline to activate more leg muscles.

Calories Burned: 500-600 calories
Equipment Required: Elliptical machine


Cycling is another excellent cardio workout. In addition to burning calories, it also improves your heart and strengthens your leg muscles. Outdoor cycling is a good idea if you want to get fresh air and vitamin D. However, for those who are not comfortable biking outside, attending spin classes may be the best choice.

Calories Burned: 200-300 calories
Equipment Required: Stationary bike or gear bike


Apart from paying great attention to strength training, rowing involves working on the biceps, triceps, back, shoulders, quads, hamstrings and the core body which provides intense cardio benefits.

Calories Burned: 200-300 calories
Equipment Required: Rowing machine


A kettlebell is a cannonball-shaped weight that provides a powerful, effective workout. Performing kettlebell training will simultaneously work your cardio endurance, strength, balance and flexibility, creating a higher intensity workout in a shorter amount of time.

Calories Burned: 400-600 calories
Equipment Required: Kettlebell

Running Stairs

Walking, running or lunging up a simple flight of stairs can be a powerful calorie burning exercise.

Calories Burned: 200 calories
Equipment Required: Flight of stairs


As soon as you begin to tread the water, swimming becomes a total-body workout. Your muscles are working extra hard to keep you afloat since you are basically fighting gravity without getting a break until you are out of the water. Just keep in mind to learn different strokes to help you swim faster and burn more calories.

Calories Burned: 500-700 calories
Equipment Required: Swimming pool

If you are after the best gym cardio workout plan, Hub Gyms is here for you. Whether you are new to the health and fitness community or you are an elite sports competitor, we can provide you with a vast range of equipment and classes to fit your personal requirements and help you achieve your goals. Check out our gym membership deals here and start your fitness journey with us today. For more information, call us on 01275 217003.

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