Cardio burns calories and helps you achieve a calorie deficit, which is a key part of losing weight. It also strengthens your heart and improves your endurance.

However, it’s important to note that cardio isn’t the only exercise you should be doing for weight loss. You should also be doing strength training in conjunction with it to help kick your metabolism into high gear and burn more calories throughout the day.

High-Intensity Interval Training

High-Intensity Interval Training (HIIT) is a time-efficient exercise technique that burns calories. It combines short bursts of intense effort with recovery periods, and is a favorite among people looking to lose weight.

It also improves your body’s ability to use stored energy sources, like glucose and fat, in addition to oxygen-based fuels. This means you can go longer between workouts and still feel like you’re burning plenty of calories, which is key to fat loss.

A recent study found that interval training may be more effective for weight loss than continuous moderate intensity exercise. Researchers from the Federal University of Goias in Brazil looked at 36 studies and found that those who did interval training lost on average 1.58kg (3.48lb) more than those who did less intense workouts.

Weight Training

Weight training is an important part of a balanced exercise program and helps to increase muscle mass, strength, bone density, improve joint flexibility, enhance balance, and control body weight. It also helps improve mental health.

Performing the best cardio for weight loss should be something you do at least twice a week and can include several types of resistance training, including compound sets. These workouts involve two exercises that work opposing muscle groups with little to no rest between.

Compound sets can include a variety of different exercises for the same muscle group or opposite muscle groups, such as squats and bench presses. These workouts keep your muscles guessing, so you never get bored, and they are among the best cardio for weight loss.

Cycling

Cycling is one of the best weight loss cardio options because it burns calories, builds muscle, and can be linked with a healthy diet. It’s a great choice if you are looking for a stress-free form of exercise.

Cycling tones a host of muscles, particularly the thighs, glutes, and hamstrings. The arm and stomach muscles also get a workout.

It helps to reduce stress and improve sleep quality, which can help prevent belly fat from forming in the first place. Additionally, cycling is a low-impact activity and can be enjoyed by all fitness levels.

When riding, it’s important to eat a balanced diet that focuses on carbohydrates and protein to support your cycling performance. This allows you to maintain a healthy calorie deficit and maximize your results.

Running

Running is one of the best weight loss cardio options because it burns a lot of calories and has many health benefits. It can help improve your heart health, reduce your risk of chronic disease, and increase your bone density.

High-intensity running also helps suppress hunger and produce more satiating hormones like peptide YY (PYY) (8). This can make losing weight easier by keeping you fuller longer and helping you achieve a calorie deficit.

Another reason running can be the best weight loss cardio is that it burns more fat than most other types of exercise. The slower, more steady pace and longer duration of a run allows your body to shift its fuel source from carbs to fat.

In addition, many people report experiencing a runner’s high, which can boost self-esteem and make you feel more positive about yourself. It can be especially beneficial for those suffering from depression, or who are coping with other issues like substance abuse.