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The Best Cardio Exercises For Burning Fat at Home

In order to lose weight, you need to burn a large number of calories. To lose 500 grams per week, you need to create a deficit of 3500 kcal. In other words, you need to burn 3500 kcal more calories consumed. 30 minutes of vigorous walking burns 120 kcal, that is, in order to burn 500 grams of fat you have to go in for more than 2 hours a day.

REMEMBER! Nobody forces you to do 2 hours every day! The best way to get rid of fat is to create a calorie deficit by burning them with exercise and consuming less of them.

So, during the week you can reduce your diet by 250 kcal by switching from mayonnaise to mustard as a dressing for a sandwich, and snacking with light yogurt instead of fruit-filled yogurt. In addition, you can additionally get rid of 250 kcal with a 30-minute run or 1-hour walk.

Cardio exercise is only part of a weight loss plan. You should review your eating habits and begin to monitor your weight. Here is everything you need to know about cardio exercise but Keep in mind that losing weight is not as easy as the advertising says. To do this, you need to make much more effort than just drink a delicious cocktail for breakfast. And it takes time.

WARNING! Do not try to lose more than 500 g in one week and do not eat less than 1200 kcal per day (better to eat more). By following a strict diet, you are depriving the body of essential nutrients, and since metabolism slows down, you will need more time to lose weight. Remember that genetics also plays a big role. Some people lose weight easier than others.

The following are general guidelines for weight loss cardio workouts. Consult with a qualified nutritionist and professional fitness trainer to develop an individual plan that best suits your goals and schedule.

What is aerobic exercise?

Aerobic exercise is also called cardio exercise. This is a workout during which the heart rate and breathing are accelerated. Cardio is the common name for many types of exercise, most of which are high-intensity.

Studies have shown that during aerobics classes, mood improves. Why? Simply, these exercises contribute to the production of endorphins - hormones of joy and pleasure.

Remember the movie Legally Blonde in which the main character El Woods talks about the benefits of endorphins? Here are her words:

"Aerobic exercise causes the release of endorphins, the enzymes of happiness, and happy wives do not kill husbands."

Just add that for a good mood, 1 hour of training per day is enough.

What is HIIT exercises list?

Any active exercises can be called aerobic exercises: running, cycling, rowing, hiking, interval training.

If your heart rate accelerates during class, this is cardio.

Remember that when you start to get in shape, you will need to add a few strength exercises (such as squats, push-ups, lunges and a bar) to match the level of physical activity recommended by adults.

The standard of physical activity for adults recommended by the Guide to Physical Activity of Americans in 2008:

  • at least 150 minutes of moderate aerobic exercise or 75 minutes of active aerobic exercise per week;
  • 2 days of strength training per week.

I offer a list of exercises that you can perform anywhere.

Can I do cardio every day?

The harsh reality is that most likely, you have to work out 5-6 times a week.

How long should cardio work out last?

Another fact is that the duration of one workout should be at least 45 minutes. It should combine both cardio and strength exercises. 6 days per week. It is not necessary to complete the entire course in one workout, however, to lose weight you will have to combine exercises.

How intense should weight loss exercise routine be?

To achieve serious results, work at a moderate pace. Remember that even training at 50% of your maximum heart rate will increase your fitness level.

You may have heard that low-intensity training is considered more effective for losing weight than high-intensity training. Many cardio training programs are particularly low intensity. However, studies have shown that, in fact, there are no clear “boundaries” during training.

During low-intensity cardio training, the body actually uses fat as its primary source of energy. The closer you get to your maximum, the lower percentage of fat and a higher percentage of carbohydrates the body begins to use. Therefore, it is very important to choose the right pace for you.

We give an example. Skating at a moderate pace for 30 minutes will allow you to burn about 100 calories - of which 80% fat (80 calories). But if you increase the load, you can burn 300 calories - of which 30% fat (90 calories). Thus, at a fast pace, you burn twice as many calories.

Of course, you should not choose only high-intensity training. Most likely, at the initial stage, you will not be able to constantly maintain a fast pace. But if you train at a moderate pace, you will have the strength to work out much longer, which means you can burn more calories and fat.

Which exercise machine is best for losing belly fat and what exercises are more effective for weight loss?

“Increase your workout and burn more than 1000 calories per hour!” You've probably seen similar headlines in advertising for treadmills, anti-directional stairs, and other cardiovascular equipment. And it’s really possible if you are a superman and can withstand training at maximum speed.

WARNING! At the initial stage, you will last about 30 seconds at a high pace and burn 8 calories, after which the orderlies will lift you off the floor and carry you on a stretcher.

There is a better way to burn calories: choose an exercise that you can perform in 10-15 minutes. Of course, running burns more calories than walking, but if you can’t run more than 800 meters without stopping or you are worried about pain in the knee joints, you should choose walking.

Below is a table of calorie consumption, which clearly shows which cardio is more effective for burning excess fat in organism. It also includes tennis and basketball. These sports are not aerobic in the literal sense of the word, but they are a good way to exercise and contribute to health and weight loss. The numbers indicated in the table correspond to a weight of 68 kg. If you weigh less, the number of calories burned will be slightly less, and vice versa.

Remember that the amount of calories burned depends on the intensity of your workout, weight, muscle mass and metabolism. At the initial stage, it is possible to spend 4-5 calories per minute, while in the future a person will be able to burn 10-12 calories per minute.

TOP 9 best cardio fat burning exercises: cardio workout plan

These 9 simple exercises can be performed at home every day, regaining not only good shape, but also fun!

1. Walking

“A journey of a thousand miles begins with one step” - this statement is also true for exercise.

Walking is a great start to training, and we also do this exercise daily (although sometimes not enough).

Most of us take about 30 minutes a day to walk. Such a small load is safe and can bring many benefits to your health.


Regular walking has a positive effect on many aspects of health. So, she helps:

  • prevent the risk of type 2 diabetes


  • control diabetes


  • reduce the risk of a heart attack


  • control weight


  • reduce stress and uplifting


  • maintain bone density


  • return to form


  • promotes stamina and activity


How to start

Your safety should be a priority, this applies to all exercises.

Walking may seem simple and harmless, but there are several important points to keep in mind. By preventing injury, you can save yourself pain and save money.

Before walking you need to prepare. Choose the right clothes, it should be free and comfortable. Dress to be prepared for temperature changes.

Shoes should be comfortable, high-quality and suitable in size (this will help avoid the appearance of corns).


Before training, spend 5-8 minutes simply walking in place. Warming up improves blood flow and prevents injuries.

After warming up, do stretching exercises for 5-10 minutes.

Training should be started gradually, choose the pace that suits you.

Once ready, increase your stride speed. When you can continue the exercise for 5 minutes, do 3 sets, 3-5 minutes each. Once you become stronger, increase the time to 15 minutes 2-3 times a week.

Continue to increase your workout speed/intensity up to 4-5 times a week.

Stress Level and Respiratory Quality

If you took a break between training sessions or just starting them, the first time you may lose your breath. This is normal and can be seen as a sign that you are walking too fast.

According to Joel Dowdell, the personal trainer of many celebrities and the founder of Peak Performance NYC, if you can calmly talk during a workout, such activity can be considered easy, most likely your heart rate will be 50 - 69%. If you start to suffocate, then you train at maximum anaerobic ability, while your heart rate is from 90 to 100%.

Pedometer and fitness trackers

If you want to improve the quality of your workout and track its performance, consider buying a pedometer or fitness tracker. Among them, there are also such devices that use satellite technology and allow downloading data to a computer.

I prefer the Polar heart rate monitor, as It allows you to monitor the cardiovascular system. In addition, it helps maintain the right level of intensity.

I know all this may seem too complicated for a normal walk, but it is important.

According to the American Heart Association, during exercise, your heart rate should be 50-84% of your estimated maximum heart rate.

Here is a table of the level of heart rhythm depending on the person's age:





Heart rate taking into account 50-85% of loading






20 years



100-170 beats per minute



200 beats per minute



30 years



95-162 beats per minute



190 beats per minute



35 years



93-157 beats per minute



185 beats per minute



40 years



90-153 beats per minute



180 beats per minute



45 years



88-149 beats per minute



175 beats per minute



50 years



85-145 beats per minute



170 beats per minute



55 years



83-140 beats per minute



165 beats per minute



60 years



80-136 beats per minute



160 beats per minute



65 years old



78-132 beats per minute



155 beats per minute



70 years



75-128 beats per minute



150 beats per minute


2. Cycling


Cycling is another type of aerobic exercise that is great for a healthy lifestyle. All you need is a bike. It doesn’t matter whether you exercise on a stationary bike or ride a regular bicycle, in both cases we are talking about cardio training.


Riding a bike allows you to burn as many calories as you do when jogging. According to Bicycling.com, a person whose weight is 63 kg can burn about 381 kcal by pedaling at a speed of 16-20 km / h. This is equivalent to 2 cups of Latte from Starbarks cafe (190 kcal in 1 serving) or 1 small portion of french fries from McDonald's (378 kcal) - not bad!


If your goal is to burn a large number of calories, sign up for a group of exercises on exercise bikes. During one such lesson, you can burn about 483 kcal per hour.


Of course, to achieve such results, you need to work hard. Just imagine how your heart is pounding to the sounds of Madonna's hit hit “Give It 2 Me”! In other words, the speed and effort you exert plays an important role in how many calories you can burn in the end.


A bicycle will also help develop leg muscles. Moreover, cycling does not exert much strain on the joints, unlike running. Therefore, it is suitable for people with arthritis or other similar problems that experience pain and difficulty with long walking. There are programs that combine both walking and cycling and which allow you to train painlessly.


In addition, cycling is suitable for overweight people who need to lose more than 20 kg. In the process of training, there is no excessive load on the back, hips, knees and ankles.


The disadvantages of cycling can only be attributed to the weather, which can interfere with those who prefer a regular bike.


3. Dancing


Cardio is not only a treadmill and an elliptical trainer.


You can have fun and burn a lot of calories. For a person weighing 70 kg, dancing will help to lose a whopping 396 kcal, and dances such as zumba, hip-hop and salsa will help burn more than 443 kcal per hour. Yes, hot nights in night clubs are also considered!


So, if you are tired of the usual exercises, go dance. Dancing perfectly affects the work of the heart, helps to lose weight and improve health.


4. Jump rope


Do you know that one of the most beloved children's entertainment is also an excellent cardio exercise?


You can jump on a rope not only on the street but also at home. However, it is worth remembering that this is a high-intensity exercise, so you should avoid it if you have orthopedic diseases.


However, jumping rope is an excellent exercise that strengthens the cardiovascular system, lungs, and the entire body.


Depending on the pace, size, and intensity, jumping rope can burn up to 670 kcal per hour.


Try jumping 100 times per minute for best results.


The main advantage of the rope is that you do not need expensive equipment. You can jump in the garage or in the yard, using a rope for jumping less than 600 rubles for jumping and at the same time getting an excellent result.


5. Walking stairs


It is worth recognizing that not every cardio exercise is easy and fun.


Sometimes you really have to work hard.


Running up the stairs can be as difficult as running, and sometimes even harder. But you will realize that it’s worth it once you know how many calories this exercise can burn.


A person weighing 80 kg can spend 21 kcal in just 2 minutes of climbing stairs.


In addition, these exercises are practical. If you live on the 5th floor, why not use this as a great cardio? Agree, this is better than looking for a ladder in an unfamiliar place.


Among other things, running up the stairs, like other cardio exercises, strengthens the muscles of the legs, buttocks, abs, heart and lungs.


When you go up the escalator, remember that in these 60 seconds you burn only 2 calories. So next time, choose a ladder!


6. Aqua aerobics


This type of training perfectly relaxes bones, joints and muscles.


Water is a resistance that helps strengthen and relax muscles.


You do not need to be able to swim to perform the exercises. You can start with a walk in the water. The main thing is not to be too deep, the water level should be higher than the waist level. Walk to the opposite end of the pool, waving your arms as if walking on the ground.


Do not stand on your toes and keep your back straight. Pull in your stomach to maintain balance.


If you cannot walk in the water, buy special shoes that will provide you with a good grip.


7. Swimming


If you like water, you can try swimming. This is an excellent aerobic exercise that does not require too much load, which makes it ideal for those who want to lead an active lifestyle, but have orthopedic diseases.


Swimming is also great for fat loss. Ryan Wood (author of Active.com) claims that a person weighing 60 kg can burn up to 590 kcal per hour at a high pace and 413 kcal during a moderate pace. “Since swimming does not carry a heavy load, it does not pose a danger to the lower back and knees,” Ryan explains.


Despite the fact that this type of exercise is a lightweight form of cardio, you should consult your doctor before starting workouts.


8. Running


In physical terms, jogging is more difficult than other types of aerobic exercise, such as walking, cycling or swimming, because it involves large muscle groups.


Running burns a lot of calories and that’s why most people who want to lose weight choose it. According to studies, moderate and high loads can speed up the metabolism by 3 hours after training, which, in turn, allows you to burn more calories during the day.


Other advantages of running include its practicality, because you can run both indoors and outdoors.


But remember that running time causes a lot of stress on the knees and lower back.


The benefits of running for weight loss


Without a doubt, running is great for burning fat. But the amount of calories burned depends solely on the duration, speed and intensity of the workout.


According to studies, you can burn about 612 kcal while running if your speed is 10 km / h, i.e. 1.5 km in 10 minutes.


But do not overdo it. Running at a speed of 10 km / h can be harmful to physically unprepared people. It is better to start small and gradually increase the load.


9. Rowing vs running


Rowing is considered one of the best aerobic exercises. In fact, according to Brian Dalek, the rowing machine is superior to most other machines.


Contrary to popular belief, the load when exercising on this simulator is equivalent to the muscles of both the upper and lower parts of the body. This makes the exercise as effective as possible.


Jack Nunn, a former member of the U.S. Youth Under 23 Team, confirms rowing performance. He says that “during rowing, the muscles of the legs, back, abs and arms work, providing intense cardio training.”


Rowing is also an excellent exercise for weight loss. In addition, it does not exert a great burden on the knees and hips, unlike running, and therefore is ideally suited to people of all ages and complexions who seek to get in shape.


According to Harvard Health, a person can burn about 420 kcal per hour with moderate work on a rowing machine, and 510 kcal with high-intensity training.


Calorie consumption table for various types of workouts



Type of exercise



15 minutes



30 minutes



45 minutes



60 minutes



Dance aerobics






























Cycling 19 km / h















Cycling 24 km / h















Cycling 29 km / h






























Circular training















Cross country skiing















Downhill skiing















Golf (with equipment)















Roller skating















Jumping rope 60-80 jumps per min.




























































Rowing machine















Running (1609 m in 10 min)















Running (1609 m in 8 min)















Ski simulator















Aerobics slide















32 m / min freestyle















Freestyle 46 m / min















Tennis (single player)















Tennis (doubles)















Oversized staircase 30 m / min















20 minutes walk on a flat road















20 minutes walk up the hill















15 minutes walking on a flat road















15 minutes walking up the hill















Aqua aerobics














Take the first step


Are you ready to lead an active lifestyle again and get back in shape? Fine. Start with small steps. If you return to training after a short break or have a chronic illness, consult your doctor before starting.


Start small and gradually increase the load. For example, you can walk for five minutes in the morning and evening. That would be a good start. Next time add a few more minutes and increase the pace of walking a little. Very soon you will be able to walk for at least 30 minutes a day and enjoy all the benefits of cardio training.


As you grow stronger, you can add other exercises to your workout. This can be dancing, swimming, running upstairs, cycling, running, rowing, interval training, etc. If you are unable to perform a particular exercise due to a medical condition, consult your doctor to discuss alternatives.

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