Best Cardio Workouts for Weight Loss

True Protein Blog Avatar Fallback reviewed by our Nutrition Team 09 March 2018

Ever wondered what types of cardio are more beneficial to weight loss? Find out now

Read More
Best Cardio Workouts for Weight Loss

It’s all about getting fit these days. The fitness craze has swept through the nation overnight and became an obsession for so many. Thanks to Instagram, Facebook and other social networks, the Internet has been overflowing with thousands of ‘before and after’ photos, exercising tips and best diet plans.


Getting caught up in workout mania is hard to avoid, especially when you’ve seen the transformation many have undergone after committing themselves to a healthier regime.


We all want to feel and look good, but are we willing to make the sacrifice to do so?

Many turn to exercise so they can lose weight. It’s a challenging process that requires discipline and tenacity. There are no quick fix-ups.

The only way to ensure a healthy weight loss is by combining diet and exercising. You don’t want to shed that few extra pounds and then go back to where you were in a couple of months, do you?


You need a permanent solution that will change the way you feel and look forever.

How to lose weight the right way


As previously mentioned, healthy weight loss is a result of a proper diet and physical exercise. But before you start transforming your figure, first decide which body type you’re aiming for.


Cardio exercises are perfect for burning fat and creating a lean figure with little muscle. This body type is universally liked and provides a great base for any extra add-ons.


Combined with the right diet plan, cardio workouts are an efficient way to lose weight, burn fat and improve your overall health. There is no single “right” cardio exercise, but everyone agrees on one thing: intensity is what provides results. High-intensity interval training gets you the most for the shortest amount of time - something we all look for in a workout, right?


Without any further ado, here are some of the best cardio exercises experts agree will help you lose weight quickly and stay healthy while doing so.



The purpose of this great machine is to minimize the impact on your hips and knees. That way you’ll be able to avoid pressure on the joints, which is a big health issue for most cardio exercises. According to Roger Adams, Ph.D., an expert in nutrition and weight loss, an elliptical has quite a low calorie burning effect compared to other cardio machines, yet it doesn’t wear out your joints. On average, an elliptical burns only 500-600 calories per hour, but if you bring up the intensity, resistance and speed, it can be much more efficient. In fact, the best way to use an elliptical is to switch between settings during the workout, thus making your body work even harder.

Weight loss tips

  • Switch between various levels of intensity
  • Make sure your intervals are time limited
  • Give your body a chance to rest at steady pace intervals




In order to lose weight, you need to run at a steady pace. An average man can burn up to 940 calories per hour if he runs 8.5-minute-per-mile. This type of a long run is recommended every couple of weeks to help you stay in shape. Running is considered a type of an aerobic exercise which benefits include: stronger respiratory muscles to support lung function, increased number of red blood cells, stronger heart muscle, reduced stress, and tension, as well as increased self-esteem.

Weight loss tips


Adjust the incline on your treadmill to 2-3% to imitate running outside. It will burn calories faster and put less pressure on your knees.

For the outside, try mixing it up by running different routes or with a partner. It will help you stay consistent and cover more mileage.

To maximize the effect, introduce weight loss supplements to your diet. Paying attention to what you eat is as important as doing any type of cardio exercise.



Cycling-based cardio workouts are perfect for losing weight. During a highly intensive spin class, an average person burns up to 1,150 calories per hour.
It’s also one of the healthiest cardio exercises since it relieves your joints from almost any pressure.

Cycling is especially fun during the nice weather, as it gives you a chance to have a change of scenery. You can partner up with someone you like and can choose different terrains for various levels of intensity.

Weight loss tips

If you prefer a stationary bike, doing time intervals will help increase your calorie burn. Switch between high-intensity spinning intervals and the steady slower ones for as many times as you can.


Rowing is another excellent way to lose weight, mostly because it is a full-body workout. This type of cardio exercise incorporates both upper and lower part of the body with least impact on your joints and ligaments. On average, a moderate rowing workout can burn up to 800 calories per hour, but if combined with high-intensity intervals, it can go over 1,000 calories easily.

Weight loss tips

Remember to activate your entire body while working out. Use both your arms and legs equally. Again, try with different intensity time intervals to maximize the effect. Row fast for 250 meters and then rest for one minute. Repeat this set for 20 minutes.



Stairmaster is another great machine which offers a complete cardio workout. In a moderate pace, an average person can burn somewhere between 500-600 calories.

By stepping higher than you do when walking, you use more muscles, which strengthens and tones your legs. The only downside is the fact that you’re putting a lot of pressure on your joints and knees, which can be a problem for people who have recovered from injuries at some point in their lives.

Weight loss tips

If you do high-intensity time intervals with 90% more effort for 30 seconds, you could increase the number of calories burned. During the “active recovery time”, use kettlebells or dumbbells to strengthen your upper body and core muscles.


Swimming is a total body workout which activates every single muscle in your body. From the moment you enter the water, your body is trying extra hard to keep you from sinking. By doing so, it employs all muscle groups, which results in burning 14 calories in less than one minute. Various swimming styles give different results, so make sure you incorporate a few into your routine.

Weight loss tips

If you’re a strong swimmer, swim as fast as you can for as long as you can. If not, swim at your own pace down the side of the pool and back. Try going faster and slower at different intervals for the same distance.

Final thoughts

In time, you’ll see which cardio exercises suit you best and help achieve optimal results. We are all wired differently, so what works for someone may not work for you. The important thing is to listen to your body and try not to overdo it. Trying too hard often has an opposite effect and leads to disappointment, quitting, or even an injury.

Be patient, eat healthily and don’t forget to enjoy what you’re doing, because without that - you won’t be doing it for too long.

IMPORTANT INFORMATION: all content provided here is of a general nature only and is not a substitute for individualised professional medical advice, diagnosis or treatment and reliance should not be placed on it. For personalised medical or nutrition advice, please make an appointment with your doctor, dietitian or qualified health careprofessional.