Last updated on August 17th, 2022 at 05:56 pm
Cardio exercise is an excellent way to lose weight. It provides a quick, effective way to burn fat.
A person’s calorie needs vary depending on a variety of factors, including weight and activity level.
If losing weight or burning fat is your goal, then knowing which exercise burns the most calories could be useful.
Here are some of the best cardio exercises for weight loss. Consider these factors when choosing which ones to use:
All workouts burn calories by burning off energy.
The number of calories you burn depends on your body mass index (BMI), which is calculated by dividing your weight in kilograms by your height in meters squared.
Cardio Exercise – Workout Routines
Cardio exercise is any physical activity that increases your heart rate for at least 10 minutes continuously. This includes walking, running, swimming, cycling, dancing, playing sports, hiking, jogging, rowing (rowing machines), skiing, tennis, basketball, volleyball, soccer, hockey, golf, squash, weight lifting, and any form of cardio exercise and many others.
Cardio Exercise To Lose Weight & Benefits
• Improve your heart health
• Reduce stress
• Increase energy levels
• Burn calories
• Build muscle mass
What Cardio Exercise Burns The Most Calories In 30 Minutes?
Generally, running is the best calorie-burning exercise (cardio exercises). But if you don’t have enough time to go on a run, you can shorten your workout into high-intensity sprints. Your body will rapidly burn calories to fuel your workout.
Running, especially at a high intensity for a sustained period, is one of the most intense exercises, and it burns more calories than some other routines.
Jumping rope offers similar exercise benefits to running while also cultivating balance and coordination.
A leisurely trip around a flat driveway will not burn many calories, but intense cycling, either on a stationary bike or while navigating outdoor hills, can strengthen the lower body, and the major muscles and burn plenty of calories.
Type of Cardio Workouts & Cardio Exercise To Lose Weight
2 - Burn Calories - Walking
Walking Speed | Walking Time | Weight Kg | Calories burned |
3 mph | 30 min | 60 | 110 |
4 mph | 30 min | 60 | 158 |
3 mph | 30 min | 78 | 143 |
4 mph | 30 min | 78 | 205 |
3 mph | 30 min | 95 | 175 |
4 mph | 30 min | 95 | 249 |
3 - Burn Calories - Running
Running Pace | Walking Time | Weight Kg | Distance | Calories burned |
6 min per km | 30 min | 60 | 5 km | 309 |
6 min per km | 30 min | 78 | 5 km | 401 |
10 min per km | 30 min | 78 | 3 km | 246 |
4.36 min per km | 30 min | 78 | 6.5 km | 483 |
4.36 min per km | 30 min | 95 | 6.5 km | 589 |
7:30 min per km | 30 min | 95 | 4 km | 414 |
4 - Burn Calories - Cycling
Speed | Walking Time | Weight Kg | Distance | Calories burned |
12 – 14 mph | 30 min | 60 | 10 km | 252 |
14 – 16 mph | 30 min | 60 | 11 km | 315 |
12 – 14 mph | 30 min | 78 | 9.7 km | 328 |
14 – 16 mph | 30 min | 78 | 11.2 km | 410 |
16 – 18 mph | 30 min | 78 | 12.8 km | 491 |
12 – 14 mph | 30 min | 95 | 9.6 km | 399 |
14 – 16 mph | 30 min | 95 | 11.3 km | 499 |
16- 18 mph | 30 min | 95 | 12.8 km | 599 |
and the Winner is…..
Running is the winner for most calories burned per hour. Stationary bicycling, jogging and swimming are excellent options as well.
High-intensity interval training (HIIT) is one of the hottest trends in exercise today. And it’s easy to see why — HIIT burns up to 600 calories per hour, according to research published in the Journal of Physiology.
The study found that people who did high-intensity intervals burned about twice as much fat as those who worked out continuously at moderate intensity over the same period. And HIIT isn’t just good for weight loss; it also helps build muscle.
How many calories does Pilates burn?
Pilates combines dance, yoga, and body-weight strength exercises to help you create a strong core. The moves emphasize precision and control, so the workout doesn’t elicit the same calorie burn as more intense movements such as running or dance aerobics.
A beginner who weighs 150 pounds (68 Kg) burns 126 calories per 30 minutes. At the intermediate level, that 30-minute burn goes up by 50 calories to 176, and at the advanced level, it increases to 216 calories. A 180-pound (81.5Kg) person burns between 150 and 259 calories in 30 minutes, depending on the level.
Frequently Asked Question
Q: Should I Do Cardio Everyday?
Don’t push yourself hard with every workout, then skipping a day or two each week to rest may help you avoid injury. There is no recommended upper limit on the amount of cardio exercise you should do on a daily or weekly basis.
Q: Cardio Or Weights First To Lose Weight?
Weights should also come first if your main goal is weight loss.
Q: How Much Cardio Per Week To Lose Weight?
If you’re trying to lose weight, you should aim for doing cardio at least five days per week for a total of at least 250 minutes (4 hours, 10 minutes) each week.
Q: Cardio Or Weights First To Build Muscle?
Fitness experts will advise you to do the cardio after the weight training
Q: How Much Cardio Per Week With Weight Training?
In case you are not a PRO, 20 to 30 minutes of cardio two to three times per week.
Q: What are High-Intensity Cardio Exercises?
HIIT stands for High-Intensity Interval Training, a style of workout that requires participants to perform exercises with as much effort as possible for short bursts, then rest for quick recovery periods.
https://www.shape.com/lifestyle/mind-and-body/13-mental-health-benefits-exercise
https://www.healthline.com/health/what-exercise-burns-the-most-calories
