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Fitness Weight Loss Workout

Which Cardio Exercise is Best for Weight Loss?


What are the benefits and which methods are best when it comes to aerobic training? I will discuss those in detail right here. Included are sample aerobic activities and guidelines to follow. Learn more now!

Losing stubborn body fat and getting in better shape may require at least some aerobic activity. There are a wide range of different aerobic exercise methods available – enough to cause confusion for those who are looking to loose that excess weight. We explore 7 different ways of cardio exercises and look at the differences in weight loss efficiency.


First off, something we can all agree on: Intensity is paramount. As intensity rises, more calories get burned. That’s why high-intensity interval workouts are a great choice for getting shredded while maintaining (or even gaining) muscle.


1. Walking (Burns 300-400 Calories Per Hour)

Once thought of as a perfect exercise for fat burning and overall health, walking is now considered one of the least effective of the aerobic methods.

Although great for beginners and for those with injury, walking is probably not the best form of exercise for losing weight and achieving fitness, as it is of a much lower intensity compared to other methods. It is thought that the lower the intensity of an activity, the smaller the number of calories burned per unit of time.

Furthermore, your metabolism will increase on average for only one-two hours after walking, as opposed to higher intensity aerobic activity where it can be increased for up to 24 hours or longer.

Walking can be used for the following purposes:

  • Assisting with fat burning in the obese (who can’t use other methods).
  • As a low impact activity for the injured.
  • As a moderate activity for recovery purposes.
  • As a build up to a higher intensity method of aerobics.


2. Running (Burns 600 Calories Per Hour)

Running at a steady, moderate pace is a sure way to burn fat and calories, but it’s not the most economical way to build or even maintain muscle. The main benefit to running for weight loss purposes is that it is sufficiently high intensity to burn a greater number of calories, while stimulating the metabolism for a longer period afterward.

A tips for running on a treadmill is to set the incline to 2-3% to simulate running outside. This burns more calories and may actually be easier on the knees.

Running can be used for the following purposes:

  • To train aerobically at a higher intensity, and burn more fat as a result.
  • To recruit muscle fibres in your legs, which could add definition and enhance muscles.
  • As a sport specific means to improving fitness and athletic performance.
  • As a means to increasing metabolism for up to 24 hours.


3. Cycling (Burns Around 600 Calories Per Hour)

Cycling involves the same muscles as running, but has the added advantage of being lower impact, therefore making it ideal for virtually anyone (with the exclusion of those with certain injuries). It can be done on either a stationary bike or on the road. Some might prefer the stationary option indoors, specifically to burn body fat, as this may include fewer distractions.

You must be willing to go at an intense rate – no pedaling while scrolling through your phone. During a vigorous cycling session, the average 80kg man may burn close to 1,150 calories per hour, while a more moderate ride will only burn half that amount at about 675 calories per hour.

If you are cycling primarily for fat loss, high intensity intervals is key. Keep intensity really high for a couple of minutes, then slow down for one minute and repeat.

Cycling as an aerobic activity can be useful for the following reasons:

  • As a low impact, high intensity way to strip body fat.
  • As a sport specific means to improving fitness and athletic performance.
  • As a way to help carve detail into the quads and thighs.


4. Rowing (Burns Approximately 840 Calories Per Hour)

Rowing on a machine provides an excellent full-body workout in addition to being a great high intensity way to strip body fat. It makes the list because it is a great way to incorporate the upper and lower body in a relatively low-stress manner on your joints and ligaments. Following a moderate pace on the rowing machine can burn upwards of 800 calories per hour for an 80kg man, but increasing the intensity with short sprints will get that number well over 1,000 calories per hour.

Rowing could be considered the perfect exercise as it works all the main muscles, is of higher intensity than walking and of lower impact than running, and it burns more calories per hour than any other commonly used aerobic exercise.

Rowing can be useful for the following reasons:

  • Burn a higher number of calories than any of the other common aerobic exercise.
  • A full-body workout in a relatively low-stress manner.
  • A low impact, high intensity way to keep fit and burn fat.
  • As a sport specific means to improving fitness and athletic performance.

5. Swimming (Burns Around 600 Calories Per Hour)

Like rowing, swimming (our personal favourite) provides a great total body workout, while burning a high number of calories. It is also very low impact as the body is working in a weightless environment (water), and, as a result, there is little risk of injury. Swimming is a full-body workout that starts the second you begin treading water.

Remember, that type of stroke makes a difference. Using the common freestyle stroke will work well for many people, but if at all possible use a variety of strokes in order to emphasis on different muscle groups – this change in intensity will help to burn more calories.

Swimming is a great aerobic activity for:

  • Lessening the chance of injury as it is the lowest impact of all the aerobic methods.
  • Working the whole body’s main muscle groups.
  • Improving fitness and athletic performance.
  • Burning a large number of calories and helping with fat loss.


6. Jumping Rope (Burns Over 1000 Calories Per Hour)

Although a very high impact activity Jumping Rope, (Speed Skipping Rope by Beast Gear – For Fitness, Conditioning & Fat Loss), can provide a great aerobic workout if done correctly. It can also add definition to the calves and shoulders, as it works these muscle groups quite vigorously.

Jumping rope is cheap, easy to do, increases foot speed, and burns a ton of calories.

While very few people can jump rope for 30 minutes straight, it’s best to do intervals of fast and slow jumps to keep you going. Can’t do that very well? Jump as fast as you can for one minute, then rest for 20-30 seconds. Repeat until you’re done. If you’re a frequent traveler, throw a jump rope in your suitcase for a great workout without ever having to leave the hotel room.

Once mastered, jumping rope is an effective way to:

  • Burn a high number of calories.
  • Improve a wide range of skill components, including explosive strength, stamina and speed.



HIIT stands for, High Intensity Interval Training. It is one of the newer and more effective ways to burn body fat and originates from Tabata Training Program. As many have experienced, HIIT provides an intensive aerobic option, which takes a fraction of the time to complete compared to the more traditional cardio methods.

HIIT workouts can vary greatly, from 500 calories per hour to 1500-plus calories per hour for a 80kg man. HIIT workouts are great because of the intensity of each exercise as well as the variation of exercises and reps. Pairing any body-weight movement with a weighted movement and a traditional cardio element and you have the perfect recipe for an amazing fat-burner.

Get started with this Lower-Body HIIT program.

HIIT is perfect for:

  • Raising fat burning hormones and increase metabolism period.
  • Improving fitness and athletic performance.
  • Fat Burn.


To achieve improved fitness and fat loss, some aerobic exercise is generally needed, but its up to each individual to decide what method(s) fits best with his or hers training program.

Happy Training!


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