Learn the Best Cardio Workouts to Lose Weight
Have you noticed your clothes aren’t fitting well lately, or maybe you’re finding it difficult to walk up a flight of steps? Whatever your motivation, if you’re interested in the best cardio workouts to lose weight, you’ve come to the right place.
Read on to discover why cardio is so effective for weight loss, what the best cardio workouts are to torch calories, and how to build your custom cardio routine so you never get bored.
Note: The exercises described in this article are intended for individuals currently in good health. Always consult your healthcare provider before starting any new exercise program.
Why Cardio is Effective for Weight Loss
Cardio can be effective for weight loss because it helps you burn more calories by increasing your heart rate and helping your body use more oxygen. Think of calories as fuel—and cardio helps you use more of that fuel during and after your workouts.
When we consume more calories than our bodies need, the extra energy gets stored as fat—leading to weight gain. Cardio helps burn off that extra fuel and can support gradual weight loss over time.
- Here’s more scientific evidence on why cardio is effective for weight loss:
- One study published in Progress in Cardiovascular Diseases, found that good cardiorespiratory fitness can lower the risk of heart diseases and all-cause mortality.
- While you can’t completely control your metabolism, Mayo Clinic says that cardio exercise can help you burn more calories each day.
- Many national health-related organizations, such as the American Diabetes Association recommend that cardio exercise be a major part of any weight loss program.
- Scientific datashows that cardio can be effective for significant weight loss for both men and women.
The Best Cardio Exercises for Weight Loss
When it comes to weight loss, not all cardio exercises are created equal. Some options—like running— can allow you to work harder and burn more calories than other lower-intensity choices like walking. Let’s take a look at the best cardio workouts to lose weight.
Note: Consult with your doctor before beginning any of these cardio programs
Running
Experts say running is a great cardio workout routine, but it’s not for everyone. Consider your age, weight, BMI, medical conditions, and running history.
But as long as your doctor approves and you ease into it—don’t try to run 10 miles on your first day—running can be one of the simplest ways to burn calories.
Cycling
Research suggests that cycling can be a better choice for cardio if you’re looking for something low-impact.
Running is considered a high-impact activity—every time your foot hits the ground, it stresses your joints. Cycling, on the other hand, helps protect your joints while still promoting weight loss.
Swimming
Swimming is often seen by physicians as one of the best low-impact cardio workouts. Being in the water makes your body more buoyant. This means less pressure on the weight-bearing joints, making it easier to get moving and burn calories.
Jump Rope
You might think of jumping rope as a fun game for kids, but fitness experts say it’s one of the fastest, most effective cardio exercises for weight loss. Jumping rope isn’t just for warm-ups, either—you can do it as a stand-alone cardio workout anytime, anywhere.
Dancing
One of the biggest reasons people fail to achieve their fitness goals is boredom. If you’ve ever found a cardio workout tedious, dancing might be the change of pace you need. Zumba classes, for example, let you dance to high-energy rhythms and beats while torching calories.
Elliptical Training
Elliptical training offers numerous benefits: it torches calories, has minimal impact on your joints, and provides stability since your feet never leave the pedals. Best of all, you can simultaneously work your glutes, legs, triceps, and biceps with one machine.
Stair Climbing
Taking the stairs has long been a popular option for getting a little more cardio into your day. One landmark study from Medicine & Science in Sports & Exercise, found that 9 weeks of stair-climbing exercise yielded almost identical results to 9 weeks of treadmill-running exercise.
Plus, since stair climbing works your legs, glutes, and core, you’ll be toning your physique while burning calories.
Rowing
Rowing is a favorite cardio workout for weight loss because according to physicians, you get the same full range of motion you would with running, but without the heavy impact on your joints.
Even better, you don’t need to be anywhere near water. At Gold’s Gym, our rowing machines are fully adjustable, so you can tailor the workout to your specific needs.
Top Cardio Equipment at Gold’s Gym
No need to go down a rabbit hole searching online for “cardio workouts at the gym for weight loss.” Your local Gold’s Gym has all the cutting-edge equipment you need to take control of your weight loss journey. Our machines make it easy to track key stats like heart rate and customize every detail of your cardio workout routine.
Treadmills
At Gold’s Gym, we don’t see treadmills as a “basic” gym machine—to us, they’re fitness tools that put you in control of your workout with the touch of a button.
With treadmills, you can do everything from jogging on flat surfaces to sprinting through dynamic HIIT environments. Are you ready to level up your training? Enable the sled training option to drive, sprint, and push safely with the resistance of a sled.
Stair Steppers
Stair steppers are often underrated, but they’re one of the best cardio machines for weight loss. They also offer a safer, more controlled alternative to climbing multiple flights of stairs.
Our modern stair steppers sync with most smart fitness devices to help you track your progress. And you can easily increase the challenge using intuitive touchscreen controls.
Recumbent Bikes
Recumbent bikes let you cycle in a more reclined position. This helps reduce strain on your back compared to upright stationary bikes. Plus, you can focus all your energy on working your legs.
You may even find that the reclined position and larger seat make it easier to cycle longer and burn even more calories without the discomfort.
Rowing Machines
If you’ve ever felt intimidated by rowing machines, this is your sign to reconsider! A rowing machine workout is low-impact, but it still works muscle groups across your entire body.
As long as you learn the proper form and keep your core engaged, rowing machines can be a powerful option for burning calories. At Gold’s Gym, our cutting-edge equipment lets you customize every detail to perfectly suit your needs.
Cardio Classes at Gold’s GyM
Do you find it easier to stay consistent and accountable when you’re making progress with a group? We get it—that’s why at Gold’s Gym, we offer a wide range of group cardio classes.
Zumba
Is boredom your biggest problem during exercise? Then consider losing yourself in the music of a Zumba class—also known as the original dance-fitness party! Get ready to burn calories and have a blast as you move to the rhythms of international beats.
Sound intense? While the vibe is energetic, the movements are quite simple and easy. Beginners are welcome and encouraged to join!
Group Cycle
Group cycle classes have long been one of our most popular cardio workouts to lose weight here at Gold’s Gym—and for good reasons! These high-energy rides are set to motivating music and work for all fitness levels.
Plus, every session is led by one of our expert instructors, who will coach and encourage you throughout the entire routine.
Hatha Yoga
Hatha yoga involves slower, more controlled movements than other types, but don’t let the low intensity fool you. Consistently attending Hatha yoga classes can help burn calories and shed some pounds, especially if you’re just starting out.
Vinyasa Flow Yoga
Vinyasa Flow yoga classes are a more fast-paced, energetic offering at Gold’s Gym. You’ll “flow” from one pose to another while focusing on your breathing and balance. This is also a great option for beginners since a Gold’s Gym instructor leads each class and demonstrates poses.
Gold’s Fit
Gold’s Fit is a unique, community-driven, coach-led group fitness program offered exclusively through Gold’s Gym. Every class pushes your fitness to new heights through a combination of endurance and strength training.
Interested in customized dynamic daily workouts but still want the support of a group environment? We invite you to find your tribe at Gold’s Fit.
Creating a Cardio Workout Routine
Now that you know some of the top cardio workouts to lose weight, you’re ready to build your routine. Keep the tips below in mind, and remember you can change your regimen anytime!
Note: Always speak with your healthcare provider beforehand when considering a new exercise program.
Combining Different Cardio Workouts
One of the best things about cardio workouts is that they aren’t an either/or decision. You’re free to combine different options in a way that keeps things fun and flexible. For example, you can start with a solid treadmill workout and then cool down a bit with a Hatha yoga class. This is also a great strategy for busy days when time is tight.
You see, it’s recommended that we get about 150 minutes of moderate-intensity activity per week. But experts say you can also combine a few more intense cardio workouts and instead do just 75 minutes of vigorous activity for the same effect.
Monitoring Progress
Monitoring your progress as you go can make a huge difference in staying consistent with your gym visits.
Think about it—you see yourself in the mirror every day, so it’s easy to miss gradual changes. That’s why progress can feel slow, even when it’s happening.
When you record your weight, take measurements, or note your endurance improvements, you’ll have real proof of your hard work—and that can be all the motivation you need to keep pushing forward.
Conclusion: Discover the Best Cardio Exercises for Weight Loss
Ultimately, the best cardio workout routine is one that you find fun and engaging. This might seem like a minor detail, but you’re much more likely to stick with your regimen if you truly enjoy it.
But with Gold’s Gym, you never have to do it alone. Our physical trainers and gym instructors are passionate about helping you chase your fitness goals—whether that’s weight loss, building strength, improving your physique, or all of the above.
Visit your local Gold’s Gym today to learn more about choosing cardio workouts to lose weight and take the first step toward better health!
