fit man using a cardio machine

Does Cardio Burn Fat? Cardio for Weight Loss Guide

Posted by Chris Manus on

When it comes to weight loss, one of the most popular strategies amongst fitness enthusiasts is cardio – but does cardio actually burn fat? It’s a question that doesn't have a simple yes or no answer. Whether you're just getting started on your fitness journey or are looking for ways to take things up a notch, it's important to understand how cardiovascular exercise plays into achieving your health and fitness goals. In this blog post, we'll look at what types of cardio are best for fat burning as well as shed some light on the underlying science behind why certain exercises burn more calories than others. By breaking down the basics of essential cardiovascular exercises, you'll soon be able to learn how regular cardio workouts can help with fat burning!

What Is Cardio and Why Is It Important for Weight Loss

two people doing cardio in a gym and giving a hi-five

Cardio refers to physical activities that raise your heart rate and breathing rate for an extended period of time. Examples include running, cycling, swimming, playing tennis or basketball, or dancing. Any exercise that makes you breathe harder than normal is considered “cardio”. The goal of a cardio workout is to increase your heart rate and keep it elevated for a set amount of time. 

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Why Is Cardio Important for Weight Loss? 

Cardio helps burn more calories than strength training alone. When you do cardio exercises such as running or biking, you are burning calories from both fat and carbohydrates. This allows you to burn more calories in less time compared to traditional strength training exercises like lifting weights or bodyweight exercises like push-ups or squats. Additionally, regular cardio workouts can help improve your overall health by increasing your cardiovascular endurance and helping you maintain a healthy weight range. 

How Do I Get Started With a Cardio Program? 

Getting started with a cardio program doesn’t have to be intimidating—in fact, there are plenty of ways to make it fun! Start by finding activities that you enjoy doing such as walking outdoors in nature or taking dance classes at the gym. You can also look into group fitness classes like Zumba or aerobics that will help motivate you while providing guidance from an experienced instructor. Finally, if you don’t have access to equipment such as treadmills or ellipticals at home or at the gym, there are plenty of bodyweight exercises (such as jumping jacks) that can provide an effective cardio workout without any special equipment! 

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The Different Types of Cardio Exercises for Weight Loss

woman listening to music while jogging outside

Low-Intensity Steady State (LISS) Exercise 

The most basic type of cardio exercise is low-intensity steady state (LISS). LISS involves activities like walking, jogging, or biking at a consistent pace over a long period of time. This type of exercise is great for those just starting out on their fitness journey as it does not require any special equipment or skill. It’s also great for people with joint pain as it doesn’t put too much strain on the body. LISS exercises are also relatively easy to incorporate into your daily routine and don’t require a lot of time; 30 minutes per day is usually enough to see results from this type of exercise. 

Interval Training 

Interval training consists of alternating high-intensity activity with intervals of rest or low-intensity activity. This type of cardio exercise provides many benefits such as improved cardiovascular health, increased metabolism, and improved fat burning capabilities. Interval training can be done with almost any type of exercise; running, swimming, cycling, etc., and it’s best to do it three times per week for maximum benefit. 

High Intensity Interval Training (HIIT) 

High intensity interval training is another great way to get in shape and lose weight. HIIT involves short bursts of intense physical activity followed by brief periods of rest or low intensity activity. The appeal of HIIT lies in its efficiency; HIIT workouts tend to be shorter than other types of workouts but still yield the same results due to the intense nature of them. HIIT can also be done with almost any kind of exercise so there’s sure to be something that works for everyone! 

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How Much Cardio Do You Need to Lose Weight

Cardio is essential for performance and weight loss. You don't need to spend hours on the treadmill at a moderate intensity to see results; in fact, science shows that high intensity interval training can be more effective. HIIT workouts involve alternating periods of intense effort with active rest and are completed in 20-30 minutes. How much cardio you should do ultimately depends on your current fitness level and goals, but trainers generally recommend anywhere from 3-5 days per week for optimal performance and weight loss. It's important to have a combination of aerobic and strength training sessions for maximum effects. Start with an assessment of your current fitness levels and consult with a trainer or doctor about the best plan for you – you'll be looking great in no time!

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Burning Fat With Cardio

Although cardio training has many benefits, such as burning excess fat and toning muscles, it's important to remember that it shouldn't be the only thing that you do for weight loss. A balanced exercise program coupled with a healthy diet will go a long way towards achieving your desired weight loss. Furthermore, building up nearly any type of muscle helps to maximize calorie burn even when at rest. With all of this in mind, remember not to overdo it on heavy-intensity cardio workouts and ensure that you listen to your body, as too much can be counterproductive and dangerous.  To optimize your existing fitness routine and get the most out of it, try supplementing daily with our specialized gummies specifically designed to help with energy, sleep & stress levels. Visit us online now to learn more about our products!

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