5 Best Forms of Cardio for Fat Loss

While it’s not always the most enjoyable way to exercise, doing cardio is key for weight loss.

Cardio works your heart and lungs in a way that simple wight lifting can’t do.

This one-two punch allows you to burn more calories, and get leaner faster!

Below I’ll detail the 5 best types of cardio for fast fat loss.

5. Swimming

Swimming works your entire body. If you think about it, you are basically working against gravity when you swim. Your muscles have to work hard every second of the time you’re in the water to keep your body afoloat.

This makes swimming a great form of cardio. In fact, one minute of swimming is the equivalent of burning about 14 calories.

The type of swim stroke that you use makes a difference. A breaststroke burns fewer calories than the butterfly stroke, so make sure to include a variety of swim strokes and techniques into your swimming..

A simple technique for burning calories in the pool is to tread water. You can do a couple of laps around the pool, then take a “break” to tread water, then repeat.

If you’re a competent swimmer, then swim as quickly as you can for as long as you can. If you aren’t a strong swimmer, then do swimming intervals, such as the swim/tread prescription given above.:

4. High-Intensity Interval Training (HIIT)

HIIT has many benefits, it gives you a well-rounded workout while burning a ton of fat and calories. HIIT workouts can vary greatly in how many calories that you can burn, it can range from 450 calories to 1500+ calories burned in an hour, depending on your effort level.

HIIT is great, but your calorie burn rate is dependent on your exercise selection and the pace at which you’re willing to work.

Combining a bodyweight exercise with a weighted exercise, plus a traditional cardio element, and you have the perfect recipe for an amazing HIIT fat-burner.

An example would b 4 rounds of e 20x pushups, 20x dumbell press, and a 400m run.

3. Sprints

Sprints are a great way to burn a TON of calories in a short amount of time. Whether you’re running, swimming, biking, etc… sprints are a great way to lose fat.

If you do sprints at a track, it’s cheap and free. Plus, you can run stairs for an extra “bonus” (you’re high school football coach would be proud).. 

While the act of sprinting can be technical, as long as you’re warmed up, just give it all you’ve got!

2. Cycling

Science shows that cycling is a great way to exercise. Stationary bikes can easily be found at most fitness centers, but not many people use them…. The reason why is because it’s hard to exercise with intensity on a bike. It takes mental fortitude.

 You need to be willing to work at an intense pace —  don’t be THAT guy who’s scrolling through your Instagram feed while peddling.

During a high intensity cycling class, the average person can burn a 1,000+ calories per hour if they are pushing hard.

Doing intervals on an airbike is a great way to maximize your calorie burn in minimum time. Keep your intensity high on the intervals for a couple of minutes, then slow down for a minute or so, continually repeating these intervals for as long as you can.

In particular, the Airdyne/Assault Bike is the best type of cycling you can do. These cardio machines were designed to test you to your limits.

Here’s a helpful article you’re looking for an answer to the rowing vs. assault bike debate.

1. Rowing

Rowing has an incredible amount of health benefits, especially when compared to more “standard” forms of cardio.

Rowing incorporates both your upper and lower body musculature. As an added bonus, it’s “low impact”, and thus, won’t damage your joints and ligaments.

It’s also a great way to work your back, which often get’s missed with other types of exercises. Rowing at a medium pace on the rowing machine can burn over 750+ calories per hour.

Be sure to keep good form when you’re rowing, brace your abs and keep your back straight. Don’t let your upper body do all the effort, make sure to engage your quads and drive with your legs.