Cardio also referred to as aerobic exercise is a great way to exercise for overall health benefits. But does cardio burn fat?
Exercises such as cardio, also known as aerobic exercise, are a great way to maintain a healthy lifestyle. However, does cardio burn fat?
Well, if heart-pounding aerobic sessions aren’t your thing to do then still there are types of cardio that aids in fat burning. There is a reason that cardio has been a longtime staple in several fat loss programs.
Regular cardio aids in getting rid of fat and it’s beneficial for overall health as well as sleep cycle, and more.
If you’re curious to know more about cardio and its connection with fat burn then you’re at the right place.
How does Cardio Burn Fat?
Now we know that cardio can kickstart calories and fat burn but what’s the mechanism behind it? There is several scientific research that suggests that it burns fat through calorie expenditure. And it is mainly excreted through gases in the lungs.
While some research suggests that it burns fat through burning calories. Fat and weight losses when you create a calorie deficit – burning more calories than you eat. This can be achieved by reducing the calorie count from the food you eat and by doing cardio. In this blog, you can get an idea about the best low-calorie dinner.
Types of Cardio that Help in Burning Fat fast
Cardio aids in burning fat and calories in different ways according to one’s body type. Here are some types of cardio that help in burning fat fast:
1. Burpees
Burpees is a cardio exercise that is a combination of jumps, pushes, and squats. This cardio exercise specifically targets fat from all over the body while making it the most effective cardio exercise for burning fat.
Moreover, burpees target the muscle group of the legs, chest, and core. For a considerable fat burn you need:
- 10 rounds of burpees in 30 seconds
- The 30-second rest
- Repeat for 5 minutes
2. Long Jumps
Long jumps are also a cardio exercise effective for fat burn. They are the combination of jumps and standard jumps which elevates the heartbeat rate. They are effective for fat burn and you can perform a long jump by following these steps:
- Stand in a ready position with one leg forward while the other back
- Hold your arms in the ready position with one arm forward while the other arm back
- Pull your shoulder, tighten your core, and swing your arm back
- Land in a lunge and repeat the steps for 5 minutes.
3. Low Intensity Cardio
Low-intensity cardio also burns fat. If you have some physical limitations, then you must go for low-intensity cardio for fat burn and weight loss. These include:
- Power walking
- Jogging
- Cycling
- Running
- Swimming
Aim to do low-intensity cardio for 60 minutes 5 days a week to burn your fat and loss weight.
4. Rope Jumping
Rope jumping is another effective way of fat burning. It burns around 1,300 calories per hour. However, it elevates the heart rate and improves coordination and cognitive function.
- Warm up your body with 5 to 10 jumps
- Then jump for straight 10 minutes
- Rest for 15 to 30 seconds
- Repeat and complete three sets
How cardio is good for fat loss?
Cardio is a short term used for ‘cardiovascular activities. It helps in bumping your blood pumping and breathing rates – a great workout for the heart and all large muscles.
It is good for fat loss because it helps you burn calories more. However, the number of calories you need to burn to lose a pound of fat depends on one’s metabolism.
While generally, you need to burn 3,500 calories to lose 1 pound of fat in a week.
Best Cardio for Fat Loss
If your ultimate goal is to lose fat then cardio will help you differently. But keep in mind that cardio does not only mean lacing up your shoes and hitting the pavement for an hour.
There are different options that you can opt for fat loss.
Full body cardio for fat loss
If you want to lose fat fast then you’ll need to work on major muscle groups to burn most of the calories in a short period.
Do you need an idea for calorie burn from different cardio exercises? Have a look at this table:
| Cardio Exercise | Calories Burnt |
| Swimming | 255 calories |
| Hiking | 185 calories |
| Running (5 mph) | 295 calories |
| Dancing | 165 calories |
| Walking | 140 calories |
CDC has offered these estimates for 154 pounds per.
Fasted cardio
Fasted cardio is an inconclusive topic when we talk about cardio exercise. But still few pieces of research suggest that doing cardio on an empty stomach ‘might’ help your body burn fat.
However, a 2018 research review concluded that cardio on an empty stomach led to a post-workout metabolism boost. Another review found that fasted cardio unleashed a higher fat burn as compared to cardio after eating.
While fasted cardio isn’t healthy or a good option for everyone. So if you want to start then stay hydrated and start slowly.
Is Cardio the best way to lose fat quickly?
Yes, we can say that cardio is one of the fastest fat loss solutions. However, several other exercises aid in fat loss.
Cardio mainly focuses on large muscles of the body and mixing it with other exercises, burns fat. When your body adapts to cardio exercises, the calorie burn decreases gradually. So, it is essential to switch up your exercise every three months so to keep the fat burning.
However, if you’re new to cardio, ease into it and find such activities that you enjoy and keep you motivated.
Final Thoughts – Cardio Burns Fat
Just like other several exercises, cardi helps in burning fat and lose weight ultimately. While cardio is not a requirement for fat loss, it helps certainly.
Cardio burns more calories during workouts and strength training help in building muscles. However, the best way to lose fat fast is by combining cardio, strength training, weight training, and a balanced nutrient-rich diet.
So, if you want to burn your fat quickly then go for cardio and stay motivated by doing activities you love.
