9 Cardio Exercises That Will Help You Burn More Calories
Cardio exercise is a fantastic way to lose weight while improving overall health. While strength training is important to boost your metabolism, cardio workouts are also necessary for weight loss.
People often think of running as the best form of cardio—but the good news? There are plenty of other options that torch calories while taking it easy on your joints.
Here, we’ll take a look at the 9 best cardio workouts that will burn the most calories and kickstart your weight loss journey.
1. Walking [Burns 300-400 calories/hour]
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Perhaps the most straightforward and accessible exercise, walking is not only a great way to burn calories but also a low-impact workout that most people can stick with.
However, a leisurely evening stroll won’t make the cardio cut. To burn fat, you need a brisk, moderately fast pace. Regular brisk walking can help you:
- Maintain a healthy weight
- Prevent or manage various conditions, including heart disease, high blood pressure, and type 2 diabetes
- Strengthen your bones and muscles
- Improve your mood
- Improve your balance and coordination
The faster, farther, and more frequently you walk, the greater the benefits. You can walk outdoors on the sidewalk, go for a hike, hit the treadmill at the gym, or even use a walking pad.
Tip: If you’re using a treadmill, try adding an incline to torch more calories and tone your glutes and thighs.
2. Climbing Stairs [Burns 1000 calories/hour]
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This challenging exercise can be done at home, in a gym, or even on outdoor stadium steps, making it a versatile option for any fitness routine.
Here are a few tips to help you get started with climbing stairs for cardio exercise:
Proper Form and Techniques
When stair climbing, proper form is essential to maximize the benefits and prevent injuries. Keep your back straight, engage your core muscles, and step up one step at a time.
Avoid using the railing for support, and try pushing off with your toes to engage your calf muscles. As you progress, you can increase your speed and step height or try skipping one or two stairs.
Progressive Overload
Just like with other exercises, it’s crucial to gradually increase the workload to keep challenging your body and avoid plateauing. Start with a few flights of stairs and gradually increase the duration and intensity of your workout.
You can also add weight by wearing a backpack or carrying dumbbells to make the climb more challenging.
3. Kettlebells [Burns 800-900 calories/hour]
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A kettlebell is a cannonball-shaped weight that produces a powerful, effective workout. Kettlebell workouts combine strength training with cardio and can help you burn up to 20 calories per minute (the equivalent of running a 6-minute mile.)
Now that’s getting the most from your workout time!
According to the American Council on Exercise, kettlebells can provide a higher-intensity workout than the usual strength training routine in a shorter amount of time. This is because kettlebell training simultaneously works your cardio endurance while building muscle strength, balance, and flexibility.
4. Jumping Rope [Burns 600 calories/hour]
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Aside from being a fun pastime, jumping rope is an effective cardio workout that can help you lose weight. By engaging your whole body, it burns a significant amount of calories and improves coordination, balance, and agility.
One of the best cardio exercises for weight loss is jumping rope. It’s not only a calorie-blaster but also helps build bone density, strengthens your legs, strengthens your heart, and improves coordination, balance, and agility.
Moreover, it is a low-cost activity that can be done almost anywhere.
Jumping rope is also a great form of plyometric workout, where both feet are off the ground. Plyometrics get your heart pumping and burn calories quickly and effectively.
Other forms of plyometrics include exercises like:
- Jumping jacks
- Split jumps
- Box jumps (you can use any step or safe, elevated platform)
5. High-Intensity Interval Training (HIIT) [Burns 600 calories/hour]
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If you’re short on time but still want to burn calories and get in shape, HIIT is the way to go. This popular cardio workout technique involves short bursts of high-intensity exercise followed by brief rest periods.
Once used to train only elite athletes, High-Intensity Interval Training (HIIT) is now mainstream and can be incorporated into many workout routines.
These workouts can be done in as little as 20 minutes and are known for burning calories not just during the workout but even after, thanks to the “afterburn effect.” HIIT workouts also train and condition your aerobic and anaerobic energy systems.
HIIT exercises can range from bodyweight movements, such as burpees and jump squats, to using equipment such as kettlebells and resistance bands. The training can also be done with treadmills, outdoor walking, swimming, cycling, and elliptical machines.
Most programs require you to push hard for a work session (20-30 seconds), with a short 10-20-second rest in between. The key is to push yourself to your maximum effort during the high-intensity work portion and then allow your body to recover during the rest periods.
With HIIT, a lack of time is no excuse: a 20-minute HIIT session is more effective at burning calories and fat overall than a 60-minute jog.
6. Cycling [Burns 500-600 calories/hour]
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Cycling is a low-impact exercise that improves heart health, strengthens leg muscles, and burns some serious calories.
If you’re looking for an effective workout that can help you lose weight while being gentle on your joints, cycling might be the perfect fit. This low-impact cardio exercise can be done indoors or outdoors and is suitable for different fitness levels.
When cycling, you target your lower body muscles, such as your glutes, quads, and hamstrings, and you also improve your cardiovascular health. According to Harvard Health Publishing, the average person burns between 250 and 300 calories per 30-minute session of cycling exercise.
7. Rowing [Burns 500-600 calories/hour]
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Indoor rowing machines, also called “ergs” or “ergometers,” have long been used by crew teams who want to maintain their training during the winter months. But over the years, they’ve also gained popularity with other people—anyone who wants a total-body workout that’s low-impact and gets your heart rate up.
Benefits of Rowing for Cardio Exercise
- Low impact
- Full body workouts
- Meditative
- Simple
- High-calorie burn
Most gyms have a rowing machine section, and there are even some group fitness rowing classes.
Rowing typically burns between 250 to 300 calories in a 30-minute session.
8. Dancing [Burns 460-1,000 calories/hour]
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Are you tired of the usual workouts and looking for a fun and engaging way to shed those extra pounds? Look no further than dance workouts!
Dancing not only burns calories but also helps improve endurance, coordination, and flexibility. Some popular dance styles for weight loss include Zumba, hip-hop, and salsa.
You don’t need to be a professional dancer to benefit from dance workouts. Many classes cater to beginners and offer modifications to suit different fitness levels. You can also do these cardio sessions right in the comfort of your own home!
The amount of calories you’ll burn depends on the intensity of your workout and the type of dance:
- Zumba (460-920 calories/hour)
- Hip Hop (500-1,000 calories/hour)
- Salsa (400-800 calories/hour)
Dance workouts are effective workouts, but they are also a great way to have fun and socialize. Grab a friend or join a class to add some excitement to your fitness routine.
9. Swimming [Burns 250-900 calories/hour]
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Swimming is an excellent low-impact cardio workout that provides a full-body workout without putting stress on your joints. The resistance of the water works nearly every major muscle group in your body, which can lead to improved muscle tone and overall fitness levels.
Additionally, swimming helps to improve your cardiovascular endurance, making it a great form of aerobic exercise that can aid in weight loss.
There are several different swimming strokes that you can try, including:
- Freestyle (400-700 calories/hour)
- Breaststroke (400-600 calories/hour)
- Backstroke (250-400 calories/hour)
- Butterfly (600-900 calories/hour)
*Calories burned per hour are based on an average weight of 155 pounds (70 kg) and vary depending on several factors, including body weight, swimming intensity, and stroke.
Each stroke targets a different set of muscles, allowing you to vary your workout and keep things interesting. For beginners, starting with the freestyle stroke is often the easiest to learn and most effective for burning calories.
If laps aren’t your thing, you can try this 30-minute pool workout, which includes simple but effective exercises for any age.