How Much Cardio Do I Need To Lose Weight?

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    Are you thinking of trying cardio exercises for weight loss at home? Do you feel clueless about cardio workouts for beginners and how much you should be doing to lose weight? Well, you are not alone. Cardio exercise is a buzzword among fitness enthusiasts. Let us find out what cardio exercise is the best cardio workouts for weight loss recommended by top fitness experts for both men and women right here!

    What Is Cardio Exercise?

    Cardio is an abbreviation for aerobic workouts that boost cardiovascular health in the fitness world. It involves moving large muscles like hips, legs, and arms repeatedly and rhythmically to increase your heart rate and oxygen intake. Cardio workouts for weight loss may not yield the desired result in a week but can be very effective for improving your overall health if practised consistently.

    How Do Cardio Exercises Help In Losing Weight?

    Weight loss occurs by creating a calorie deficit. One can achieve it by burning more calories than one consumes. While some prefer to create this deficit by following a strict diet, the healthier and more sustainable way to lose weight is by combining a healthy and balanced diet with cardio and strength training.

    Trainers recommend performing regular cardio exercises to lose weight and achieve your health goals. Doing cardio workouts also prevents obesity and its side effects. Sixty minutes of cardio exercise a day can help you lose weight without feeling uneasy, unlike other exercise routines like strength training. Depending upon personal endurance, you may choose to do cardio twice a day or increase its intensity to accelerate your weight loss journey.

    Now, read about a few cardio exercises to lose weight and find the one suitable for you.

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    Best Cardio Workouts For Beginners

    Here are safe cardio workouts that you can try without expensive equipment to shed those extra kilos safely, even if you have had a sedentary lifestyle so far. However, it is advisable to seek a green signal from your doctor before trying them to be doubly sure.

    • Running:

      It is a popular cardio workout to burn calories and lose weight. You can start by running at a moderate pace for 30 minutes a day on the track and then gradually increase the duration to more than an hour. While running on a treadmill, try to increase the inclination and speed for the best weight loss results.

    • Stair Climbing:

      One of the most widely practised cardio exercises at home can help you lose weight and tone your body. A healthy diet behaviour combined with stair climbing activity at your home can help you create a calorie deficit. Beginners can start by climbing 500 steps a day and gradually increase the number of steps.

    • Jumping Rope:

      It is a fun way of burning a ton of calories while strengthening your leg muscles. It is also economical as all you need is a jumping rope. Like all other cardio activities, right gears like breathable clothes and comfortable shoes are essential while jumping ropes.

    When done consistently, an hour of any cardio exercise listed above, along with healthy eating habits, can undoubtedly help in weight reduction.

    Find out some cardio exercises you can try within the comforts of your home too.

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    Top Cardio Exercises For Home Workout

    There are several cardio exercises that we can perform at home to lose weight fast. We can segregate home-based cardio exercises into basic and advanced cardio exercises based on the need for training. Jumping, spot running and squats are some basic cardio exercises, while you need training for performing dancing, planks and boxing.
    We can further segregate cardio exercises based on their suitability for men and women. Let us find out more about them.

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    Best Cardio Exercises For Men

    Here are the top cardio workouts for men recommended by leading fitness experts:

    • Sprinting:

      For performing the sprinting exercise, you can start by going down one flight of stairs and then climbing back up. For the second set, you may go down two flights of stairs and climb back again. You can keep increasing the number of flights to increase the intensity of your workout progressively.

    • Jumping Jacks:

      Stand with your feet together and arms by the sides. Then raise the arms above the head, spread your feet and jump up. Revert to the original position, and repeat this step.

    • Box Step-Ups:

      Start by standing in front of a sturdy box or any elevated platform. Keep your feet shoulder-width apart. Place the left leg on the box, and then climb up by placing the right leg on top of the box. Stand straight for a few seconds and then step back down one leg at a time and repeat.

    Now that you know about the cardio exercises for men, it is time to check out an ideal cardio workout for women.

    Best Cardio Exercises For Women

    Many fitness experts recommend the below cardio exercises for women to lose weight:

    • High Knees:

      Stand on a yoga mat, bring your elbows closer, place your arms at a 90-degree angle. Now lift your knees one by one, high enough to tap your palms. Complete 20 repetitions in one round, rest for 30 seconds to 1 minute and start the next round. Do three rounds in one session.

    • Jumping Rope:

      Stand on the floor and jump the rope at least 20 times in one round. Take rest for 30 seconds to 1 minute and repeat the activity. Continue for three rounds in each routine.

    • Plank Get-Up:

      Start in a low plank position on the floor. Pick up your right forearm. Press your palm to stretch your arm straight. Repeat this step with the left arm to come to a higher plank position. Keep the hips levelled. Reverse this movement to revert to the original position. Do ten repeats of this in one session.

    Now that you know the basics of cardio exercises for both men and women, it is crucial to understand the workout duration necessary to reduce weight.

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    How Much Cardio Do You Need To Lose Weight Fast?

    It is advisable to spend at least 150 to 300 minutes per week performing a mix of moderate-intensity exercises to notice substantial weight loss and fat loss changes in your body. If you exercise every day, 30 to 45 minutes of cardio workout will help you lose weight faster than any other fitness regimen. However, if you work out on alternate days, an hour of cardio workout is a must to lose weight.
    Most importantly, it is advisable to consult your doctor before starting any vigorous fitness regimen and train under the strict supervision of a certified fitness trainer to avoid health complications and any form of sports injuries. It will also help you optimise your fat and weight loss results.


    Cardio exercise is an easy and effective way to lose weight sustainably. It does not require extensive equipment, and one can easily save exercise and training-related expenditure. Cardio workouts are suitable for those who love to work out outdoors and those who prefer exercising inside their homes. With consistency and a healthy eating plan, cardio exercises can help both men and women achieve their long-term health goals.

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    About The Author

    Mrinal Pandit

    Mrinal Pandit

    Mrinal Pandit is a registered dietician, diabetic educator & counsellor. She has done her bachelor's from the University of Kolhapur in Food Technology Management. Post her bachelor's; she did her Masters in Health Sciences (Dietetics) from the reputed University of Pune. Mrinal believes that the... Read More

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