What is the best cardio training for weight loss? From running to HIIT

While all exercise is good exercise, when it comes to losing weight, certain types are going to see results sooner than others.

Cardiovascular exercise, otherwise known as aerobic exercise, is largely regarded as the most effective way to start shedding kilos, and when paired with strength-based workouts and a healthy diet, can have you feeling and looking your best in no time.

Type cardio workouts into a search bar though, and you’re likely to be overwhelmed by the different forms this particular type of exercise comes in.

From jogging to cycling to a HIIT class at the gym, it can feel less like a matter of getting started than trying to figure out what you should be getting started doing.

So, let's have a look at the different forms of cardio exercise, how it can help you to lose weight, and which form might be best for you.

How cardio helps with weight loss

Simply put, cardiovascular exercise is any exercise that increases your heart rate, breathing, sweating, and overall blood flow.

This all helps you to burn calories, and burning calories helps you to lose weight. As a result, the more cardio exercise you do, the more calories you’ll burn [1].

What’s great about cardio exercise, though, is that the health benefits aren’t just ones you’ll see on the scales.

Studies have found that this particular type of exercise supports practically every part of your body, including [1]:

• Your mental health by improving your mood and reducing stress.
• Your cardiovascular health by strengthening your heart and helping your blood vessels work well.
• Your musculoskeletal system by strengthening your bones, muscles, and joints.
• As well as increasing your energy levels and helping you to sleep better

Cardio vs. strength training

While cardio helps you burn calories during the workout, strength training helps you burn more at rest by increasing muscle mass, which boosts your resting metabolism.

The best weight loss approach? A mix of both. 

Cardio helps you burn fat, while strength training ensures you’re not losing muscle in the process. 

Combining the two leads to more sustainable results.

What is the best type of cardio for weight loss?

Cardio exercise is generally separated into 2 different categories [1]:

• Moderate activity, which includes exercise that makes your heart rate go up, but will not make you feel breathless; and
• Intense activity which is vigorous exercise that makes your heart rate go up and makes you breathe heavily.

Both these forms of cardio workouts help with weight loss and improve overall health, but generally, more intense activities will see you losing weight faster.

Whether or not these activities below become moderate or intense will depend on how much you exert yourself and your current level of fitness [3].

For example, many people aim for Zone 2 cardio, a moderate intensity level known for efficiently burning fat while improving endurance and heart health.

Running

‍Running or jogging is a really popular form of cardio exercise, and has been found to be one of the most successful for both weight loss and maintaining a healthy weight.

It’s free to do, can be done socially with friends and family or as a part of clubs, and there are frequent events such as fun runs, races, or marathons that can give you goals to work towards.

While how many calories you burn will depend on your body weight, age and how fast you’re running, on average, runners burn around 600-900 calories per hour, making it a great way to lose weight [4].

Cycling

Whether you are mountain biking, riding to work, or hitting up a spin class at the gym, cycling is a weight-bearing activity that is gentle on joints, great for the heart and burns plenty of calories [5].

Similar to running, how much you burn will depend on a multitude of factors — including the type of bike you’re riding — but on average, you might expect to burn around 250 calories per hour.

HIIT

HIIT, or High-Intensity Interval Training, is a type of exercise that alternates between several minutes of high-intensity movements to significantly increase the heart rate to at least 80% of one’s maximum heart rate, followed by short periods of lower-intensity movements.

HIIT workouts have been found to help decrease body fat and increase muscle mass, as well as increase strength and endurance, with some reporting to burn up to 1,000 calories in an hour.

That said, HIIT can be dangerous for people new to exercise, particularly if they’re overweight or have certain medical conditions, and you should speak to a doctor prior to commencing [6].  

Swimming

It’s rare to find exercises that are both aerobic and low-impact, making swimming a unique sort of workout.

Not only does it get the heart pumping while protecting the musculoskeletal system from injury, but swimming strokes particularly help to strengthen the muscles of the back, chest and arms.

Depending on your stroke, pace and body, you can lose anywhere between 230 and 800 calories per hour [5].

Rowing

Utilising both your upper and lower body, rowing, or working out on a rowing machine, incorporates both cardio and strength training in a way that builds muscle while improving heart and lung function.

People can burn up to 800 calories per hour while exercising on a rowing machine, making it an effective and often meditative workout.

Walking

If you’re just getting started, walking is the perfect place to begin.

Free, straightforward, and easy on the body, walking can be done anywhere — through parks, along beaches, even just down the street.

Starting a routine can help you build a habit, whether you start walking in the morning before work or make a regular date of it with a friend.

While how many calories you’ll burn can vary, the average person can still burn around 350 calories an hour by walking, making it still an effective way to start addressing your body composition [5].

Low-Impact Cardio Options That Still Burn Calories

If you’re recovering from injury or just starting, low-impact cardio can still help you shift the scales.

Options include elliptical machines, water aerobics, and dancing at your own pace. These exercises reduce pressure on joints while still getting your heart rate up.

How much cardio should you do for weight loss?

Regular cardio exercise and physical activity are a crucial part of any healthy lifestyle and one of the most important things you can do for your overall health and well-being.

It’s recommended that adults over the age of 18 aim for between 2 hours and 30 minutes and 5 hours of moderate-intensity cardio exercise each week, or between 1 hour and 15 minutes and 2 hours and 30 minutes of intense activity for weight management and their overall health [1].

Is cardio alone enough to lose weight?

Most, but not all study data has shown that exercise alone plays a very small role in weight loss [2], and rather a workout schedule should be a part of a holistic weight loss plan that includes a healthy diet, weight training and strength building, reduced sedentary time, and overall lifestyle changes.

In short, exercise is just a part of a weight loss journey, and should be treated as such.

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Frequently asked questions

If you’re still unsure which type of cardio is right for you or how much you need to do to start seeing results, you’re not alone. These are some of the most common questions people have when it comes to cardio and weight loss.

What cardio burns the most fat?

HIIT is among the most effective cardio workouts for burning fat quickly. Its high-intensity intervals boost your metabolism and keep it elevated long after your workout ends.

Is 30 minutes of cardio a day enough to lose weight?

Yes, especially if paired with a healthy diet and strength training. Even 30 minutes of moderate to intense cardio can help create the calorie deficit needed for fat loss.

Can walking help me lose weight?

Absolutely. Walking consistently, especially at a brisk pace, can support fat loss and improve overall health. It’s also easier to stick with the long term.

Should I do cardio before or after weights?

If weight loss is your main goal, you can do cardio either before or after weights. But many find doing cardio after strength training helps them lift more effectively.

How long does it take to see weight loss from cardio?

You may notice changes in energy and mood within a few weeks. Visible changes in weight or body composition can take 4–8 weeks, depending on your consistency and routine.

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Image credit: Maksim Goncharenok via Pexels