Best Fat-Burning Cardio Workouts to Lose Weight Fast

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People, who want to lose weight, have to do workouts and stick to a healthy diet. In order to achieve effective weight loss results you should burn more calories than you consume.   

Cardio workouts have to be a part of an effective weight loss exercise program. Doing cardio workouts causes the heart to beat faster. If you get your heart rate up, you’ll be able to burn more calories. This will result in muscle growth and fat loss. But most importantly, you’ll lose weight.  

On average, you should spend up to 60 minutes on cardio workouts per day at least 5 days per week. Ideally, you should do cardio workouts 20 minutes in the morning, 20 minutes after your lunch and 20 minutes after dinner.    

The big question is – what type of cardio workout is best for burning fat and losing weight. Let’s try to get the answer right away. In this blog post, we’ll share the most effective fat-burning cardio workouts that you can do in order to lose weight and maintain weight loss successfully.      


Running is an efficient way to burn body fat. Running is the type of activity that keeps heart healthy.

Running boosts metabolism. Bear in mind that the faster your metabolism runs – the more calories your body will burn. As a result, you’ll lose more weight by running.   

It goes without saying that running has to be a part of a weight loss training program. The reality is, some people find it boring to run alone. However, it’s a lot easier to run with a partner or with a group of people.

People, who want to lose weight, have to run regularly. It would be better to run at a moderate pace for weight loss purposes. Give a preference to long run. By doing so, you’ll manage to burn fat and get rid of excess weight.  

It’s recommended to run 3 times a week to achieve effective weight loss results. Each running session should take approximately 20 – 30 minutes.   


There are two ways to cycle. It would be better to cycle indoors in winter or you can cycle outdoors in spring, summer or fall. You can either take advantage of a stationary bike or ride a traditional bike to cycle on a road.   

Cycling is another good way to burn fat and, therefore, lose weight. Cycling improves athletic performance and has a profound positive impact on overall health. Cycling positively affects frontal quad muscles.

On average, a person can lose up to 675 calories per hour of cycling. If you spend on cycling about 30 minutes a day and cycle 5 times a week, you’ll be able to lose 1 – 2 pounds per month. Keep in mind that you’ll be able to achieve even better weight loss results if you follow a healthy diet.     


Swimming is known for being one of the best full-body workouts. Obviously, you should work hard to keep your body afloat during a swimming session. Plus, you may need to swim without a break for some period of time. So, you are likely to burn a lot of calories while swimming.

In order to bur more fat and lose more weight you should aim to swim as fast as you can and swim as long as possible. Bear in mind that you’ll be able to achieve the best possible weight loss results if you choose to swim long distance butterfly.   

Running Stairs

Running stairs is a very intense workout. On average, a person can lose approximately 300 calories by running stairs for about 10 minutes.

The reality is, when you run stairs your muscles work much harder than when you run the ground.

If you run stairs regularly, you’ll be able to strengthen your legs and burn a lot of fat over time.  



It makes a lot of sense to incorporate rowing into a weight loss program. Rowing is the kind of activity that affects both lower and upper body as well as joints and ligaments.

On average, a person can lose up to 800 calories per hour of rowing. You’ll be able to lose even up to 1000 calories per hour if you choose to increase the intensively of rowing.

Row for about 20 minutes and then take 1 minute break. After that, you should continue and row for 20 minutes once again. You should do your best to row as quickly as possible.    


We all live busy lives. That’s why making time for a gym and cardio workouts can be hard. You simply may not have enough time for activities like cycling, running, rowing, swimming, etc.

Nevertheless, it’s always possible to find time for walking. You can walk to work, school, shop and other places.

Walking is the type of cardio workout that has many great health benefits. Walking is good for overall health.

Walking is a low intensity aerobic activity. So, everyone can benefit from it. Walking is recommended even for injured people.

Walking makes it possible for people with obesity to burn fat and achieve effective weight loss results. A person can lose up to 300 – 400 calories if he/she spends an hour on walking.   

Walking boosts metabolism. Your metabolism will increase significantly after 1 – 2 hours of walking. As a result, you’ll be able to burn more calories and lose more weight.

Jumping Rope

As you probably know, a jumping rope is a part of boxer’s workout routine. Jumping rope is the type of cardio workout that improves greatly footwork and allows fighters to increase foot speed.

But most importantly, a jumping rope is a workout that you can do to burn calories. You will be able to spend about 500 calories if you spend on jumping rope workout 30 minutes.    

What is great about this type of cardio workout is that it’s easy to do. So, it will not take you too much time to learn how to jump rope.

If you are taking the first steps in jumping rope, then you should get started with slow jumps. Then, you need to master fast jumps. Try to jump as fast as you can.

For example, you can jump for 1 minute and then take a break for 20 – 30 seconds. After that, you should continue to do a jumping rope workout. Do jumping rope until you get tired.


Without a doubt, doing cardio workouts will contribute greatly to your weight loss process and overall health. Doing cardio workouts helps lose and maintain weight.

Don’t forget to keep your body hydrated to lose weight fast. Drink water before, during and after workouts to avoid dehydration.   

As you can see, there are different types of fat-burning cardio workouts. Each type of workouts has its own weight loss benefits.  

We’ve just described some of the best fat-burning cardio workouts. So, you can do the workouts, which are more to your liking, and this will help you lose the weight quickly and efficiently.

Best of luck!       

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