Best Cardio Workouts to Burn Fat

Best Cardio Workouts to Burn Fat

Best Cardio Workouts to Burn Fat: You can lose weight without doing fitness, but with regular exercise, it can be done faster and more efficiently. How to build an aerobic activity for maximum results? And is it true that the most effective way to burn fat is through cardio?

Best Cardio Workouts to Burn Fat

Best Cardio Workouts to Burn Fat

This article will analyze the most popular questions about cardio workouts and their effectiveness for weight loss. We will also look at popular myths about cardio training that can be misleading and hinder your workout progress. And finally, we will offer you a ready-made set of cardio exercises for practicing at home or in the gym.

Benefits of Cardio for Burning Fat

Cardio training (or aerobic training) uses energy produced during the oxidation of glucose molecules by oxygen. This is the main difference between power loading, where energy is produced in an oxygen-free way. Therefore, during cardio, not only muscles are trained, but also the entire cardiovascular system.

Cardio workouts are especially beneficial for those just starting in fitness. They prepare your heart for more stress. What else is aerobic exercise good for?

Benefits of Cardio:

  • Calories are burned, which makes it easier and faster to lose weight.
  • Endurance increases, you will be able to withstand more heavy loads (this will be useful to you in everyday life).
  • Metabolic and metabolic processes are accelerated.
  • The strength of the lungs and their volume increase.
  • The work of the cardiovascular system improves, the risk of diseases decreases.
  • Immunity rises.
  • Relieves stress and psychological stress.
  • You will receive a charge of vivacity and energy for the whole day.

Heart Rate During Best Cardio Workouts to Burn Fat

For cardio training to be effective, it is necessary to exercise in the fat-burning zone. The fat-burning zone is in the range of 65-85% of the maximum heart rate (HR). The higher your heart rate, the more calories you burn. The heart rate corridor at which fat burning is achieved is calculated using the following formula:

HR max  = 220 – age (this is the maximum allowable heart rate)

Next, we calculate the fat-burning zone, it is located at 65-85% of the heart rate max :

  • Lower limit: HR max * 0.65
  • Upper limit: HR max * 0.85


Let’s say your age is 35

220-35 = 185 (this is your heart rate max )

  • The lower limit of the fat-burning zone: 185 * 0.65 = 120
  • The upper limit of the fat-burning zone: 185 * 0.85 = 157

Those. To burn fat during cardio, your heart rate should be between 120-157 beats per minute (example for age 35). This is the recommended heart rate zone, where cardio is effective for weight loss and safe for your heart.

You can use a heart rate monitor or fitness bracelet to measure your heart rate during a cardio workout. If you don’t have one, you can measure your heart rate yourself during class. To do this, count the number of beats in 10 seconds and multiply the resulting value by 6. This will give you your heart rate.

The Rules for Best Cardio Workouts to Burn Fat

  1. Give preference to interval loads. Interval training is many times more effective than monotonous aerobics. You will burn more calories and be more productive. Also, these cardio programs are the least damaging to muscle tissue. For example, you can do exercises according to the principle of Tabata: we train with an intense load for 20 seconds, we rest for 10 seconds, we make 4-8 approaches, we rest for 1 minute. You can also choose intervals to suit your needs.
  2. Start with strength training and end with aerobic training. If you combine the two types of loads on one day, it is better to start with capacity exercise. Otherwise, after cardio, you will not have the power to do multiplication work with weights.
  3. Change the type of aerobic exercise periodically. If you work out in the gym, alternate, for example, an ellipsoid and a treadmill. When doing cardio workouts at home, endeavor to change your exercise patterns. This will increase the usefulness of the results.
  4. If you have knee problems, go for low-impact cardio. There are so many low impact programs out there that will help you burn fat without harming your knees. If you work out in the gym, you can choose brisk walking on a treadmill or an ellipsoid.
  5. How often should you do cardio workouts? If you want to lose weight, do cardio at least 3 times a week for 30-45 minutes. If you’re going to keep fit or work on muscle mass, then 1-2 times a week for 30-45 minutes is enough.
  6. Even if you don’t need to lose weight, you shouldn’t completely exclude cardio from your schedule. With their help, you improve your endurance and heart muscle performance. That is, you comprehensively develop your physical form, in all directions.
  7. Cardio will not help you lose weight without a calorie deficit. This is important to understand for all losing weight people. Even if you do daily aerobic activity, but do not follow your diet, you will not burn fat. Read more about calculating calories.

Many people do not like cardio workouts and try to avoid them whenever possible. But now there is a very large selection of aerobic and interval programs, so you can choose the one that suits you best:

  • run
  • walking
  • HIIT training
  • dancing
  • Tabata
  • CrossFit
  • step aerobics
  • kickboxing
  • water aerobics
  • cycling
  • classes on an ellipsoid
  • exercise on a stationary bike

Also, an alternative to cardio training for burning fat can be sports activity: skiing, skating, roller skating, swimming, athletics, playing sports.

8 Top Cardio Myths to Burn Fat

MYTH # 1: Cardio is a must to lose weight and burn fat.

No, you don’t have to do cardio to lose weight and burn fat. They lose weight from a calorie deficit (consume less food than the body can use in a day), and the quality of the body is improved through strength training by strengthening or growing muscles. Therefore, you can lose weight without cardio training.

However, cardio workouts add extra calorie expenditure, thereby helping you create the necessary deficit for weight loss and fat burning. This means that with regular cardio workouts, it will be easier for you to lose weight. Also, heart training is a very beneficial component of fitness training and should not be avoided if you do not want to get problems with your cardiovascular system.

MYTH # 2: If you wrap problem areas with foil or put on a thermal belt, then fat burning during cardio will be faster.

No, it does not affect the process of losing weight at all, does not increase calorie consumption during exercise, and does not help burn fat during cardio training. The foil and thermal belt will only make you lose more moisture during your workout. Your weight may even decrease slightly, but only due to the lost water, not fat.

Also, dehydration, while exercising, is not only very unhealthy but also reduces the effectiveness of the exercise. Therefore, the film and thermal belt will not help weight loss, but only harm your health.

MYTH # 3: If you do strength training, you don’t have to do cardio.

If you are doing strength training and working on muscle growth, this does not mean that you do not need cardio. The heart muscle takes much longer to train than the muscles of the body, so as the strength load increases, your heart (as opposed to the muscles in your legs and arms) will simply be unprepared. This is fraught not only with a drop in results but also with serious health problems.

Imagine that you are only engaged in the development of body muscles, forgetting about the heart muscle. With increasing body weight, the heart has to pump more blood, which means it works harder. As a result, your untrained heart will wear out very quickly with increasing loads. Therefore, even if you are working on muscle mass, you must have the right combination of strength and cardio training.

MYTH # 4: If you consistently engage in cardio training, you do not need to monitor your diet. During classes, everything will “burn out.”

When you consume more food than your body can process during the day, all “unspent” goes into the reserve fund – fat. For example, an average hourly workout burns 500 calories per hour of exercise, equivalent to just 100 grams of chocolate. Therefore, if you want to lose fat, you need to monitor your diet to fit into your norm and not gain weight. Cardio is a great way to burn calories, but nutrition comes first for weight loss.

If you do intense best cardio workouts to burn fat, then the body perceives it as a very energy-intensive exercise. Trying to compensate for the expended efforts, he begins to increase his appetite to replenish energy. You imperceptibly start to eat more, and that is why a situation often arises when intense training does not help you lose weight. We recommend counting calories so that the process of losing weight is clear and obvious.

MYTH # 5: Cardio workout should be long because fat loss begins only after 20 minutes of training.

Another popular myth is that fat starts to burn only after 20 minutes of exercise. But this is not the case. The duration of cardio training depends only on where the body will draw energy for training. But for the overall process of losing weight, this does not matter. For weight loss, the main thing is to create a calorie deficit: spend more calories per day than comes with food.

Cardio workouts longer than 20 minutes are beneficial only because they will burn more calories than short ones. We emphasize that for weight loss, it does not matter whether you exercise 5 times a week for 10 minutes or 1 time a week for 50 minutes. Any workout uses calories, and it doesn’t matter how you use those calories: with a long session or with a short session. The only recommendation is not to engage in cardio training for more than 1 hour. This threatens the breakdown of muscle tissue, which is not very good for body composition and metabolism.

MYTH # 6: If you train outside the fat-burning zone, then the workout will be useless.

This is not true. Whatever your heart rate (heart rate) during exercise, you will burn calories. The higher the heart rate, the more calories are consumed. 70-80% is the optimal number at which you train your heart with high quality and burn the maximum amount of calories without a harmful load.

MYTH # 7: You can’t do full-fledged cardio workouts at home without exercise equipment.

If for strength training, you really may need additional equipment (dumbbells, barbell, exercise equipment), then for cardio training at home, no equipment is needed. Below are ready-made collections of videos with cardio workouts, but we also recommend watching our article: A selection of cardio exercises at home + a ready-made exercise plan.

MYTH # 8: If there is a problem with joints and blood vessels, you cannot do cardio.

You can, but you just need to choose low-impact exercise options. The most important thing in cardio training is raising your heart rate and burning calories, no matter how you achieve this: regular walking or vigorous jumping. If you work out in the gym, then choose walking on a treadmill, changing speed, and incline. If at home, you can do the walking, for example, according to this 45-minute video from Leslie Sanson (suitable for beginners) :

10 Cardio Exercises to Burn Fat

We offer you a ready-made cardio workout to perform at home or in the gym. You do not need additional equipment; all exercises are performed with your own body weight. The load can be easily adjusted to speed up or slow down the exercise speed.

The program will consist of two circles. Each round contains 5 effective cardio exercises to burn fat. We perform the exercises sequentially one after the other, the first circle, and the second circle. You can do the exercises, not for a while, but the count, approximately 20-40 repetitions, depending on the exercise.

Beginner’s plan:

  • Perform each exercise for 30 seconds, then rest for 30 seconds.
  • We repeat each circle 2 times.
  • 1-2 minutes rest between circles
  • Total workout duration: 25 minutes

Advanced plan:

  • Perform each exercise for 45 seconds, then rest for 15 seconds.
  • We repeat each circle 2-3 times.
  • 1-2 minutes rest between circles
  • Total workout duration: 25-40 minutes


1. Running with a shin overlap

We run in place, trying to hit the buttocks with the heels. Lightweight option: walking in place with an overlay of the lower leg.

2. Squat jumps

We jump into a wide squat, touching the floor with our hands. The knees should not go beyond the toes, the back remains straight. Lightweight version: perform a wide squat without jumping.

3. Horizontal running

We accept the plank position and pull the knees to the chest, quickly changing from one leg to another. The body forms a straight line, the back does not bend or arch. Lighter version: alternately pull the knee to the chest in the bar. Read more about the horizontal run exercise.

4. Breeding hands in a semi-squat

We jump in a half-squat, simultaneously spreading our arms and legs. Maintain a half-squat position throughout the exercise. A lighter version: we take our legs to the sides in a semi-squat position without jumping.

5. Skier

We spread our arms and legs, moving like on a track with small bounces. The arms move in sync with the legs. Light version: we walk in the place, synchronously moving our arms and legs.

Second Round of Cardio Exercise

1. Running with the rise of the knees

We run in place, raising our knees so that the thigh is parallel to the floor. The back is straight and does not go back. A lighter version: walk in the place, pulling your knees to your chest.

2. Burpee

From the plank position, pull your knee to your chest, jump straight up, and then return to the plank position. Light version: the exercise can be performed without jumping out. Read more about the burpee exercise.

3. Breeding legs in the bar

In a plank position, jump with your legs apart. The body keeps a straight line; the back remains straight. Lightened version: take the legs alternately to the side.

4. Jump squat

From the squat position, make a sharp vertical jump up and then return to the squat. The lighter version: do the usual squats. Read more about jump squats.

5. Skater

Take a shallow squat position on one leg with the other leg back. Jump to the side, transferring your weight to the other leg, and touching the floor with your hand. The weight is transferred to the supporting leg; the free leg is laid back. Light version: Jump from side to side without touching the floor with your hand.

Best Cardio Workouts to Burn Fat at Home

To do cardio workouts at home, you do not need additional equipment; you can train with your own body weight. This is a great advantage. You don’t have to do street jogging (which can be hard to persuade) when you can do cardio at home with equal efficiency.

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