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Top 10 Cardio Exercises for Shedding Weight & Extending Your Lifespan

best cardio exercise for weight loss
top 10 cardio exercise for shedding weight

Explore the top 10 cardio exercises for weight loss. Dive into effective workouts that burn calories, boost metabolism, and accelerate your fitness journey!

"Take care of your body. It's the only place you have to live." - Jim Rohn

We all want to live a healthy and happy life. Because, after all, true happiness lies in being healthy. However, obesity is a leading cause of disease globally, and the same applies to India too.

According to a study, the Indian obesity prevalence rate is about 40.3%, which is alarming.

Cardiovascular exercises play an essential part in helping us reduce obesity and live healthier, longer lives. Not only can they contribute to weight loss but they can also play a key role in keeping diseases at bay.

Thus, if you are interested in knowing the best cardio exercises like 1000-calorie workouts and their numerous health benefits, this blog is for you. Read on to find out the top 10 most effective cardio exercises and step up your fitness game like never before.

The Power of Daily Cardio

benefits of daily cardio

Cardiovascular exercises, often referred to as cardio encompass any form of activity or exercise that elevates both your breathing and heart rate.

Engaging in cardio exercises not only enhances blood flow and circulation but also has the potential to facilitate calorie burning as your heart rate increases.

The goal is to perform cardio exercises daily for time frames, even as short as 20 minutes. A daily 20-minute cardio workout can work wonders for you.

From helping with weight loss and improving your heart rate to strengthening your immune system and boosting your brain power, a daily cardio exercise routine has plenty to offer in terms of health.

Top 6 health benefits of a daily cardio routine

1. Helps you lose weight

Cardio exercises help you burn calories, and will also boost your metabolism. This will help you lose weight and also burn off your overall body fat.

2. Keeps your heart healthy

Most people don't realize that our heart is also a muscle. Thus, exercising regularly improves the flow of blood in our heart and keeps it healthy while reducing the risk of heart disease.

Cardio also helps regulate your blood pressure by reducing the bad cholesterol in your body.

3. Improves your mental health

Regular cardio releases endorphins in your blood, which regulate your mood and help reduce anxiety. Also, after a cardio session, dopamine, which is a "feel-good" chemical, is released into our blood, which further improves our mood.

4. Improves your sleep

Regular cardio can help with insomnia and allow you to fall asleep faster. Research has found that individuals who engage in regular cardiovascular activity get quality sleep at night.

5. Strengthens your immune system

Cardio exercises help widen your blood vessels. When your blood vessels widen, more white blood cells can flow into your bloodstream. White blood cells act as our body’s defence against harmful bacteria, viruses, and other infections.

6. Keeps your lungs healthy

Cardio helps reduce lung fatigue and improves lung function. It can also improve the symptoms of individuals who have chronic lung problems like asthma or other respiratory diseases.

What is Intensive cardio workouts or HIIT?

Intensive cardio workouts

Although just 20 minutes of cardio can have immense benefits for you, some people choose to engage in longer and more intense forms of cardio.

Although such exercises are not recommended for an average person who is just trying to lose some weight, they might be beneficial for individuals who already engage in regular cardio and want to step up their fitness game.

Burning a thousand calories in a day is not easy, and it's not impossible either. However, it depends on a lot of factors like your weight, age, body composition, and also your fitness levels.

If you are someone who is obese or overweight, you should try reducing your calorie intake a day by 1000 instead of attempting to burn 1000 calories through exercise.

You can always consult a professional nutrition expert to help you determine how to cut those calories.

Side effects of excessive and rapid calorie burning can result in muscle strain and injuries, hypertension, burnout, and fatigue. 

Trying to do a 1000 calorie workout is similar, to a cardio session. There are some key distinctions in terms of intensity and duration.

For instance, if you decide to burn 1000 calories through cycling you'll need to pedal and for a period than your usual routine.

The same applies to running, swimming, weight lifting, and other types of cardio exercises.

Another great way to burn a significant amount of calories is through HIIT. HIIT is High-Intensity Interval Training and requires exercising with vigorous intensity for a short time period, followed by a period of rest or low-intensity exercise.

Combining Cardio Exercises for Weight Loss and Longer life span

Instead of sticking to a single cardio exercise, it can be a good idea to combine different cardio exercises for optimal weight loss results. This will also prevent you from getting bored with a single exercise and also allow you to experiment with different exercises and find the ones you really like.

Combining cardio exercises is a lot like mixing different ingredients together to stir up your favorite dish. You get to make your exerciser routine interesting and effective.

1. Outdoor Cardio

Start with a 30-minute jog or run in the park. Then, follow it with a 15-minute cycling session.

2. Home HIIT

Warm up using a jumping rope for 5 minutes. Then you can do a 20-minute HIIT workout that includes jumping jacks, burpees, and mountain climbers.

3. Swim and Cycle

Swim laps for 20 minutes and then head to the gym for a 15-minute cycling session.

4. Dance Party

Put on your favorite music and dance around for 30 minutes. It's a fun way to get your heart rate up.

5. Stair Challenge

Find a set of stairs and climb up and down for 15 minutes. Then try doing 15 minutes of bodyweight exercises like squats and lunges.

Top 10 best cardio exercises for weight loss

top 10 cardio exercise for fat burn

Cardiovascular exercises are a great way to burn fat. However, to learn how to effectively implement cardio, we need to learn how our body burns fat.

When we eat extra carbohydrates, proteins, and fats, the extra calorie in our body is stored as fat in the form of triglycerides. 

Thus, when we try to lose weight through exercise, these triglycerides break down and are used as energy by our body. 

Research has shown that our lungs are responsible for us losing weight. When we workout or do cardiovascular exercise, fats get converted into carbon dioxide and water. Our lungs help excrete carbon dioxide, and water gets excreted through our faeces, urine, and sweat.

And to burn more fat, you need to use your muscles also, as they utilize oxygen while working out. Thus, it can be a good idea to combine cardio with some weight-training exercises for optimal results. 

However, if you have never exercised before, here are the top 10 calorie-burning cardio exercises

you can try out to lose weight and lead a healthier life. Check them out.

1. Running

This is by far the simplest cardio exercise you can try. Running burns a huge number of calories, and you can opt for a treadmill or even run outdoors. Try running for at least 30 mins on a medium pace everyday.

2. Swimming

Swimming can be a full-body workout that won’t put a lot of stress on your joints. It is also a cardio-intensive exercise and can help you shed those extra pounds. If you have access to a swimming pool, try swimming 3-5 laps non-stop.


Riding a cycle can be both enjoyable and also effective in burning calories. You can also opt to speed up your pedalling to burn more fat. Try cycling for at least 5 km every day to see results.

4. Jumping rope

Jumping rope, or skipping as we more commonly call it, is a simple exercise that you can try out at home. All you need is a skipping rope, and you are ready to shed those pounds. Try skipping for at least 30 mins every day.

5. Stair climbing

Climbing stairs, whether on a stair-climbing machine or an actual staircase, is a great way to target your lower body and get your heart rate up. Try to climb upwards fast and slow down at the bottom.

6. Burpees

Burpees is a bodyweight exercise that involves doing a normal push-up, followed by jumping in the air, and then getting back to the push-up position again.

Burpees engage a variety of muscles like your chest, shoulders, triceps, biceps, lats, glutes, and calves, and also helps to burn fat effectively. Carry out 3 sets of 10 repetitions every day.

7. High knees

High knees is another easy cardio exercise that doesn't require any equipment. It strengthens your leg muscles and also increases your heartbeat.

To do high knees, stand with your feet hip-width apart. Lift one knee toward your chest, then quickly switch to the other leg as if you're running in place. 

Try to extend your arms and touch your knees to your palms as you go. Try to carry out 3 sets of high knees of 10 repetitions each. Combine it with burpees for a more intense cardio session.

8. Jumping jacks

Jumping jacks is another full-body cardio exercise that you can try in your home. And it is relatively easy to perform.

All you need to do is stand straight with your feet apart, jump while spreading your arms and legs, and then repeat. Keep your shoulders relaxed and look ahead. Perform 4 sets of 10 repetitions each.


Apart from conventional cardio exercises, you can try other activities that get your heart rate up. And dancing can be a great way to lose weight, be it Zumba, hip-hop, or even a ballroom dance.

10. Kickboxing

Kickboxing classes or workouts involve a combination of punching, kicking, and cardio exercises. Thus, kickboxing can provide an intense calorie-burning workout. It also increases your mobility, stamina, and endurance.

Tips to keep yourself motivated during your weight loss journey - Silky Mahajan

Final thoughts

Cardio can be key if you want to lose weight. Thus, if you want an effective cardio workout, choose from the top 10 effective cardio exercises listed above.

Simple and easy to perform, these exercises require minimal to no equipment, and are great for getting your heart rate up! And don't forget to have a wel-balanced diet by consulting a weight loss dietician to make your weight loss journey easier.

So, are you ready to break a sweat?

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