Cardio is one of the most effective ways to support weight loss. It helps burn calories, improve heart health and boost your overall fitness. But when it comes to choosing the best cardio for weight loss, the answer isn’t the same for everyone.
The best results tend to come when you choose exercises you enjoy and can stick with. That might be something simple like walking or dancing, or something more intense like HIIT or spinning. What matters most is consistency [1].
Cardio also works best when paired with strength training, enough sleep and balanced meals. Over time, this approach helps shift body composition and makes sustainable weight loss more likely [2].
In this guide, we’ll walk through:
- How cardio helps with weight loss
- Popular options like swimming, cycling and skipping
- What types of cardio burn the most fat
- The best cardio exercises to try at the gym
You don’t need to be an athlete. You just need to start with what works for you.
Cardio for weight loss: how it helps
Cardio, short for cardiovascular exercise, gets your heart rate up and your body moving. It plays a key role in any weight loss plan by helping you burn energy, improve endurance and feel better day to day [2].
But cardio does more than just burn calories. It also supports:
- Heart health – improves circulation and lowers your risk of heart disease
- Mood and energy – boosts your mood through endorphins and helps reduce stress
- Fat metabolism – helps your body become more efficient at using fat for fuel over time
- Cardiovascular endurance – builds stamina so everyday tasks feel easier [3]
Some people also use cardio to help manage cortisol belly fat, which is often linked to stress. Activities like walking, swimming or low-intensity cycling can reduce stress levels while still supporting your fitness goals [1].
The key is to mix things up and be consistent. A mix of cardio, strength training, and supportive nutrition often works best for long-term results [4].
Popular cardio exercises for weight loss
There are many ways to get your heart rate up, and not all of them involve running or going to the gym. The best cardio for weight loss depends on your fitness level, lifestyle and what you enjoy most. Some people prefer low-impact movement like swimming. Others find motivation in faster, high-intensity workouts [5].
Choosing something you actually like makes it easier to stick with it. If you’re not enjoying your workouts, it becomes harder to stay on track. Finding the right fit is one of the best ways of keeping motivated for weight loss.
Let’s look at some of the most common cardio options and how they help.
Is swimming good for weight loss?
Swimming is a full-body workout that is easy on the joints. It can be a great choice if you’re looking for something low-impact but effective. It builds aerobic fitness, improves cardiovascular endurance, and can burn a significant number of calories depending on the stroke and intensity.
Swimming also supports strength, flexibility and breathing control. Because it’s not weight-bearing, it may suit people with joint pain or limited mobility. However, it can be harder to track effort or maintain high intensity unless you’re swimming laps consistently [4].
For some, it’s a relaxing form of movement that supports mental health as well as weight goals.
Cold water swimming not only burns extra calories, because your body must work harder to stay warm, but it can also have some unique health benefits.
For example, cold water swimming can help activate brown fat cells. Brown fat is a type of body fat that burns energy to generate heat, unlike white fat, which simply stores excess calories. Regular cold-water swims have been shown to reduce levels of ‘bad’ white fat and increase ‘good’ brown fat, which may support weight loss and improve metabolic health.
There’s evidence that submersion in cold water also encourages the body to produce protective proteins that benefit the brain. So, alongside helping with weight loss, sea swimming could have wider positive effects on your wellbeing.
Is cycling good for losing weight?
Cycling is a flexible cardio option that works for many fitness levels. Whether you’re cycling outdoors or using a stationary bike at home or in the gym, it helps build lower body strength, improve stamina and burn calories.
Indoor cycling classes like spin are popular for their fast pace and group atmosphere. Outdoor cycling offers fresh air and can be easier to stick with if you enjoy being outside. Both types support aerobic fitness and can be adapted to suit your energy levels [5].
You can increase the intensity by adding short bursts of effort or hills, which is a form of interval training. This helps raise your heart rate, boost fat oxidation and improve your overall cardiovascular endurance.
Cycling is especially useful for people who want low-impact exercise without the pressure on knees or hips that can come with running. That’s why it’s excellent exercise for people with lower back pain.
Is pilates good for weight loss?
Pilates is not a traditional cardio workout, but it can still play a useful role in a weight loss plan. It focuses on core strength, posture, flexibility and controlled movement. While it may not raise your heart rate as much as running or cycling, it can improve body composition over time [6].
Pilates supports your overall fitness by improving muscle tone, mobility and body awareness. This makes it a good complement to more intense cardio or strength training. It can also help prevent injury by improving balance and stability [1].
If you’re looking for low-impact movement to pair with walking or swimming, pilates is a good option. It can help build a strong base for other activities and support long-term progress [3].
Is skipping good for losing weight?
Skipping, or jumping rope, is one of the most efficient weight loss exercises you can do in a short amount of time. It raises your heart rate quickly, supports fat burning, and improves coordination and cardiovascular endurance [7].
Because it is high-impact and fast-paced, it may not suit everyone, especially if you have joint pain or are new to exercise. But if you are looking for a quick workout that delivers results, skipping is worth trying [2].
Start slow with short sets of 30 seconds to one minute, then build up as your aerobic fitness improves. You can also mix it into HIIT workouts or circuit routines to keep things interesting and challenging.
Skipping is low cost and can be done almost anywhere, making it a practical choice for busy schedules [3].
Is walking good for weight loss?
Walking is one of the simplest and most accessible forms of cardio for weight loss. It supports fat burning, boosts mood, and can help reduce stress, all without needing special gear or a gym membership.
For many people, walking is a good starting point. It is gentle on the joints, easy to build into your daily routine, and sustainable over time. A brisk walk can help raise your heart rate enough to support fat oxidation and improve cardiovascular endurance [4].
If you are wondering how much walking a day to lose weight, current guidelines suggest aiming for 150 to 300 minutes of moderate-intensity activity per week. That works out to roughly 30 to 60 minutes a day, most days of the week. Step goals, such as 8,000 to 10,000 steps daily, can also help guide your progress [5].
Walking is also a great way to clear your head, improve sleep and keep your energy up, which are all important when trying to lose weight.
Does running help lose weight?
Running is a high-impact, high-intensity form of cardio that can be very effective for weight loss. It burns more calories per minute than most other activities and helps improve cardiovascular endurance, aerobic fitness, and muscle tone [8].
If your goal is to lose weight through cardio, running can be a powerful tool. It also supports mental health and can reduce stress, which helps with overall motivation and consistency.
However, it may not be the best starting point for everyone. Running can put pressure on the joints, especially if you are new to exercise or carrying extra weight. It is important to build up gradually with a mix of walking and slow jogging. Using structured plans like couch-to-5k can help lower the risk of injury and improve exercise frequency [9].
Workout duration and pacing matter too. Short, steady runs are helpful, but adding interval training or hills can help push your body closer to its anaerobic threshold, which can improve fat burn and fitness gains.
Best cardio for fat burning
Not all cardio is equal when it comes to fat burning. The best results come from a mix of intensity, duration, and exercise frequency. Working in your target heart rate zones helps your body become more efficient at using fat as fuel [6].
Short bursts of effort, like in HIIT workouts, can increase your metabolism even after the workout ends. Steady-state cardio, like brisk walking or cycling, supports active recovery and longer-term metabolic conditioning. HIIT is an effective way to lose weight and improve how your body metabolises energy. This type of exercise can also help your peripheral tissues become more responsive to your body’s own hormones [5].
Here are some of the best cardio for fat burning exercises:
- Running – Burns calories quickly and improves stamina
- Skipping – Fast, efficient, and effective in short bursts
- Cycling – Low-impact and easy to adjust intensity
- Swimming – Full-body, joint-friendly workout
- HIIT – Combines effort and rest for long-term calorie burn
- Brisk walking – Accessible, sustainable and easy to start
Each of these exercises can help, but your results will depend on your overall plan, your consistency and your recovery. Speaking to a professional can help you choose the right mix based on your body and goals [10].
Cardio gym exercises to lose weight
The gym offers a wide range of equipment and classes that can support your weight loss goals. Whether you prefer machines, group workouts or training solo, there are plenty of ways to build cardiovascular endurance and burn calories.
Here are some popular gym exercises to lose weight:
- Treadmill – Great for walking, jogging or interval training
- Stationary bike – Low-impact and good for longer sessions
- Rowing machine – Full-body workout that builds strength and stamina
- Elliptical trainer – Smooth and joint-friendly cardio
- Stair climber – Burns calories fast and strengthens legs
- HIIT classes – Combines cardio and bodyweight moves for a full-body workout
- Dance or step classes – Fun, social and high-energy
When using gym equipment, aim for 30 to 60 minutes of moderate to high-intensity movement, depending on your fitness level. Mixing machines with free movement or classes can help keep things fresh and avoid boredom. Taking part in group classes helps you stay committed and encourages regular attendance. Working alongside others also means you can learn from their experiences and support each other’s progress.
If you are unsure where to start, speak to a trainer or fitness professional who can help you find the best combination of workouts for your needs.
Find professional support for weight loss
Choosing the best cardio for weight loss is not just about what burns the most calories. It is about what fits into your life, feels manageable, and keeps you coming back. That is what leads to sustainable weight loss.
Whether you prefer walking, cycling, swimming or gym-based cardio, the key is finding something you enjoy. Add in support from a professional, and your plan becomes easier to stick with and adjust as your needs change.
If you are not sure where to start or feel stuck with your current routine, a personalised consultation can help. A healthcare professional can assess your goals, fitness level, and any health conditions, then recommend the right balance of cardio, strength and lifestyle changes for you.
Contact HealthHero for a weight loss consultation. We're with you every step of the way.
