Cardio exercise is the most common exercise for weight loss. It is any type of exercise that increases your heart rate and it is most effective. There is a wide range of effective cardio exercises that will help to burn calories, tone muscle and it helps to lose weight. Here, the types of cardio exercise to help you lose weight faster.


Sprinting on a treadmill or upstairs or even bleachers are best to burn the most of the calories in your body in a short time. You can do these workouts in anywhere and no types of equipment are really necessary. If you have a long staircase (at least ten floors), then you can climb on the stairs to lose your fat. As fast as you can, run up to the top and then walk or jog down. Sprinting is a simple exercise and it burns the huge amount of calories.

Running and jogging also burns plenty of calories and increasing your intensity and speed will really help you to lose weight in a short time. Here, the best way to lose weight with sprinting.

If you are going outside on a track, then you can try to sprint and jog a lap. Keep repeating this for more time as you can. If you are on a treadmill, you should sprint for 30-40 seconds and then slow down and jog for a minute. Keep doing this for the long time as you can.

High-intensity interval training (HIIT)

High-intensity interval training helps you to reduce your body weight. It is also known as interval training that includes full body movement. It helped to lose your weight and tighten your muscles at the same time.

High-intensity workout burning a plenty of calories and fat and it gives you well-rounded workout. These workouts are great because of the intensity and the variation of each exercise. In a short time, it increases your heart rate than the typical exercises.  High-intensity workouts also change your metabolism, so you can able to burn more calories, even when you are not working. You should have a proper workout session to reach your body weight goals. Remember that the single workout session cannot change your body weight.


Swimming is one of the best workouts that can change your body weight in a short time. It is total body workout and you are fighting against gravity, so your muscles are working extra hard to keep your body on the water. In fact, you will burn 14 calories in just one minute of training.


Cycling is also a great outdoor exercise to burn calories. In most of the gyms, stationary bikes are a mainstay. During a vigorous indoor cycling, you can burn close to 1150 calories per hour. But a more moderate cycling you can burn only half of that amount that is 675 calories per hour.

The stationary bike is a great way of burning most of the calories in minimum time. Keep the intensity really high for a couple of minutes and then slow down for a minute. Keep repeating it as long as you can.

Kettle bells

Technically, kettlebells are not a cardio-only exercise, but their calories burning effects are too high. Kettle bell workout combining is the words, strength training, and cardio. The calorie burning effects of this type of workout are nearly 20 calories per minute. Some of the cardio exercises only build a muscle. Kettlebells is one of the exceptions. In just 30 minutes, you can burn around 400-600 calories by kettlebells.

If you do a particular movement for 30-40 reps, chances that your kettlebell is not heavier enough. While doing an exercise don’t do too light and don’t go too heavier. One of the best ways to do a kettlebell to burn a lot of calories is to do a workout for 30-40 seconds and then 10-20 seconds take rest. Keep repeating this movement cycle as long as you can.

Jumping rope

There is a reason that all boxers, wrestlers, and fighters have the jumping rope in a mainstay of their training regimen. Jumping rope is easy to do, increase foot speed, cheap, and it burns a plenty of calories.

Jumping rope not only increases your foot speed, coordination, and shoulder strength but also it simulates sprinting and you can able to burn around 500 calories in just 30 minutes by this jumping rope.

Only a few numbers of people can do jumping rope for 30 minutes straight. To keep going, it is best to do it at intervals of fast and slow jumps. If you not well have done, jump fast for one minute as you can, then rest for 20-30 seconds. Keep repeating this until you are done. If you are a frequent traveler, then take a jump rope in your suitcase for a great workout anywhere.


Running is one of the easiest doing and effective ways to burn a lot of calories. But running is not an economical way to burn build and maintain muscles. A person can burn around 950 calories per hour while running an 8 minute per mile. Every couple of weeks you can do the long run to keep your body healthy and fat-free. If you feel boring while running, you can try various routes in your neighborhood or join the local running club.

Stair climber

A stair climber is one of the popular ways to burn calories and fat. A person at a moderate pace can burn around 500-600 calories per hour. While at stair climbing you can use more muscles than walking. Stair climbing helps you to strengthen your legs in a functional way.

Stair climbs is difficult for a person who has bad knees, because it puts a lot of pressure and weight on your joints.


Waking is simplest and low-impact workout. It is one of the greatest ways to burn your calories. You can burn close to 300-400 calories per hour. If you want to burn calories and lose weight in the simplest way, then start to walk.