Almost 60% of UK adults want to lose weight, but many have trouble finding cardio routines that actually work. The main problem usually isn’t motivation. It’s figuring out which exercises get results without needing fancy equipment or a high level of fitness.
Cardio helps you lose weight by burning more calories than you eat. It also improves your heart health, builds stamina, and gives you more energy each day. Not all cardio burns calories at the same rate. How well it works depends on your effort, how long you exercise, and your body type. This guide covers ten proven cardio workouts, from beginner to advanced, so you have options whether you’re new or want a bigger challenge.
1. Power Walking: Your Low-Impact Start
Power walking is a simple way to start cardio for weight loss. It’s great if you have extra weight, are recovering from an injury, or are new to exercise. Power walking is faster than a casual walk, usually about 4-5 mph. This gets your heart rate up without putting stress on your joints like running does.
To burn more calories, swing your arms, keep your core tight, and walk quickly but steadily. According to the Mayo Clinic, a 70kg person burns about 150-200 calories in 30 minutes of brisk walking, depending on speed and terrain. Walking uphill, whether on a treadmill or outside, burns even more.
If you have knee or hip problems, power walking can improve your heart health without making these issues worse. Start slow and notice how your joints feel as you go.
2. Jogging: Building Stamina and Burning Fat
Jogging is a step up from walking but not as intense as running. It’s a good choice for weight loss once you have some basic fitness. Jogging burns about 300-400 calories per hour at a steady pace. It also helps strengthen your bones and build muscle stamina.
If you’re new to jogging, try mixing it with walking instead of jogging the whole time. For example, jog for one minute, then walk for two minutes. As you get stronger, walk less and jog more. This lowers your risk of injury but still helps your heart.
Wearing the right running shoes is important. Good shoes absorb impact and help prevent shin splints, stress fractures, and knee pain. These problems can slow down your progress.
Your running form is important for both efficiency and avoiding injury. Keep your back straight, avoid taking steps that are too long, and try for about 160-180 steps per minute to use your energy well.
3. Jumping Jacks: Quick Bursts, Real Results
Jumping jacks are a great cardio option when you don’t have much time or space. This classic move quickly raises your heart rate, improves coordination, and doesn’t require any equipment.
You can use jumping jacks in many ways: as a warm-up before strength training, as part of a circuit, or in short bursts between other exercises to keep your heart rate up. A 70kg person burns about 100 calories in 10 minutes of nonstop jumping jacks, though most people do them for shorter periods.
If you want to protect your knees, step one foot out at a time instead of jumping with both feet. This easier version still gets your heart rate up while being gentler on your joints.
4. Squat Jumps: Strength Meets Cardio
Squat jumps mix lower-body strength with intense cardio, making them great for weight loss. Jumping up burns calories quickly and works your glutes, quads, hamstrings, and calves all at the same time.
Good form helps prevent injuries and gives you better results. Start in a squat with your weight in your heels, jump up using your legs, and land softly back into the squat to absorb the impact. Landing gently is important because landing hard can strain your knees and ankles.
Squat jumps help you burn more calories both during and after your workout. This is due to something called EPOC, or excess post-exercise oxygen use, as shown in research from the Journal of Sports Sciences. If you have knee issues or weak legs, start with regular squats and build up to squat jumps slowly.
5. Burpees: Total-Body Challenge
Burpees are one of the best exercises for working your whole body and burning calories. They target your chest, arms, core, glutes, and legs, and keep your heart rate up the entire time.
A standard burpee has a few steps: stand up, squat down, kick your feet back into a plank, do a push-up, return to the squat, and jump up. Even just 10 burpees can get your heart rate up and challenge your muscles. A 70kg person burns about 10 calories per minute doing burpees, making them a top choice for weight loss.
Burpees are tough. If you’re new to exercise or have wrist, shoulder, or back problems, try easier versions. Step back into plank instead of jumping, or skip the push-up. These options still help your heart while you build strength.
6. Mountain Climbers: Core-Focused Cardio
Mountain climbers combine cardio and core exercises, making them good for overall fitness, not just weight loss. Start in a plank position and drive your knees toward your chest one at a time, like you’re running. Keep your core tight throughout.
Keep your hips low and your core tight to avoid letting your lower back sag. This helps you work your stomach muscles and your heart. You can make mountain climbers easier or harder by changing your speed. Slow, controlled movements build core strength, while faster ones focus more on cardio.
To mix things up, try cross-body mountain climbers by bringing your knee toward the opposite elbow. This twist works your side abs more.
7. Rowing: Low-Impact, High-Return
Many people choose treadmills or bikes, but the rowing machine is one of the best all-around cardio workouts for weight loss. Rowing uses about 85% of your muscles, including your legs, back, arms, and core, and is gentle on your joints.
According to Harvard Health, a 70kg person burns about 250-300 calories in 30 minutes of moderate rowing, and over 400 calories if rowing hard. Good form is important. Most of the power should come from your legs, not just your arms. The movement goes like this: push with your legs, lean back with your core, pull with your arms, then reverse the steps to return.
Rowing is a good choice if you have knee or hip problems because the seated position and smooth motion reduce impact. If you have lower back issues, be careful not to round your spine, as this can make things worse.
8. Cycling: Steady or Burst Options
Cycling is a steady way to do cardio for weight loss and works for all fitness levels. You can ride outside or use a stationary bike indoors. The seated position is helpful if you have extra weight or joint problems.
To burn more calories, you can either cycle steadily at a moderate pace for 45-60 minutes to build stamina and burn fat, or try high-intensity intervals by switching between 30-second sprints and 90 seconds of easy cycling. Intervals can burn about the same calories in less time and keep your metabolism higher after you finish.
Changing the resistance, switching between sitting and standing, and adding incline all make your heart work harder. A 70kg person usually burns 400-600 calories in an hour of moderate cycling, depending on speed and effort.
9. Inchworms: Dynamic Movement for Beginners
Inchworms aren’t as intense as some other exercises here, but they’re still important for balanced fitness. They combine flexibility, light cardio, and core work, making them great for warm-ups, recovery days, or for beginners working up to harder exercises.
To do inchworms, stand up straight, bend forward to put your hands on the ground (bend your knees if needed), walk your hands forward into a plank, hold for a moment, then walk your feet toward your hands and stand up again. This move helps your shoulders and hamstrings, works your core, and gently raises your heart rate.
Inchworms don’t burn as many calories as burpees or rowing, but they help prevent injuries by preparing your body for tougher moves. They also keep you flexible, which makes it easier to stick with exercise in the long run.
10. High Knees: Cardio That Needs Coordination
High knees are a cardio move that also trains coordination and works your core. Jog in place and lift your knees as high as possible toward your chest. This exercise works your hip flexors, core, and heart all at once.
Move your arms in rhythm with your legs to make high knees harder and burn more calories. This move also challenges your balance and speed. You can do high knees anywhere, even in short bursts. Doing 30-60 seconds between other exercises keeps your heart rate up and adds variety to your workout.
If you have trouble with balance or stiff hips, start by lifting your knees only a little. As you get stronger and more coordinated, gradually lift them higher.
Building Your Cardio Routine
The best way to use cardio for weight loss is to combine different exercises during the week, not just repeat the same one. Mixing things up keeps your body from adapting, lowers your risk of injury, and helps you stay interested.
Try mixing high-impact exercises like burpees and squat jumps with low-impact ones like rowing and power walking. This variety works different muscles and lets others recover. If you’re just starting out, begin with 2-3 low-impact cardio sessions each week and slowly work up to 4-5 sessions that include harder exercises.
The American Heart Association recommends at least 150 minutes of moderate cardio or 75 minutes of intense cardio each week for general health. For weight loss, the American College of Sports Medicine suggests 200-300 minutes of moderate exercise. Increase your workout time slowly instead of jumping in all at once.
Focus on good form rather than speed or intensity, especially when you’re starting out. Learning the right technique helps prevent injuries that could set you back for weeks or months. If you have health issues like heart disease, high blood pressure, or joint problems, talk to your doctor before increasing your exercise.
Cardio for weight loss is most effective when you also do strength training and eat well. Cardio burns calories during your workout, and building muscle with weights increases how many calories you burn at rest. This means you’ll burn more calories all day, even when you’re not exercising.
This guide includes exercises for all levels, from easy walks to advanced moves like burpees, so you have options no matter your starting point. The most important thing isn’t finding the perfect exercise, but choosing activities you can do regularly and slowly making them harder. Staying consistent and gradually increasing the challenge is what leads to long-term results.
Key Insight
Cardio helps with weight loss when you combine exercises that get your heart rate up, burn calories, and fit your fitness level. A good plan includes both high-impact moves like burpees and squat jumps, and easier options like power walking and rowing.
The American College of Sports Medicine recommends 150-300 minutes of cardio each week for weight loss, along with healthy eating. Instead of searching for the perfect exercise, focus on mixing things up. This keeps your body from getting used to the same moves, reduces injury risk, and makes workouts more enjoyable.
