Cardio Exercises for Losing Weight: Which Ones Work Best?

May 13, 2025

Cardio is often the first word that comes to mind when it comes to weight loss—and for good reason. It’s one of the most effective ways to burn calories, boost your heart rate, and help create the calorie deficit needed to start shedding pounds.

But here’s the thing: not all cardio is equally effective, and the best cardio for weight loss really depends on your body, your routine, and what you’ll actually stick with.

There are countless ways to get moving, from HIIT workouts that torch fat in short bursts to steady-state sessions like brisk walking or stair climbing.

The key is finding what works for you. Want to know the best cardio machine for weight loss or how much cardio you really need each week? We’re here to explore those topics.

We’ll cover:

The Most Efficient Cardio Workouts to Lose Weight
How to Implement Cardio Exercise for Different Fitness Levels
Common Mistakes to Avoid When Using Cardio Exercise for Weight Loss
How to Optimize Your Cardio Activity for Weight Loss

It’s important to remember that while cardio plays a major role, it’s just one part of the bigger picture. Diet, resistance training, and recovery all matter too. And if you’re unsure where to start, a personalized plan or guidance from a Crunch personal trainer can make all the difference.

If you’re ready to build an effective weight loss program, check out this step-by-step guide, and when you’re focused on long-term results, don’t miss this one on how to lose weight fast—and keep it off.

Let’s get into it.

High-Intensity Interval Training (HIIT)

HIIT is your best friend if you aim to burn more calories in less time. Short bursts of intense exercise, followed by quick recovery periods, make this one of the best cardio workouts to lose weight—especially if you’re short on time but want maximum results.

Ever wonder why it works? Let’s talk about the EPOC effect, which stands for excess post-exercise oxygen consumption. In simple terms, it means your body keeps burning calories even after your workout is over.

Here’s a quick example:

30 seconds of mountain climbers
15 seconds rest
30 seconds of jump squats
15 seconds rest
Repeat 6–8 rounds

At Crunch, we take HIIT seriously (and make it fun). Our HIITZone classes are designed to keep your heart pumping and metabolic rate high. Plus, they’re scalable—so whether you’re just starting out or already a beast, you’re good. Even better, our trainers are pros at creating HIIT routines for all fitness levels.

Running or Jogging

Running and jogging are cardio classics—and for good reason. You can burn anywhere from 600 to 800+ calories per hour depending on your speed, body weight, and intensity. It’s flexible and accessible; you only need decent running shoes.

Run outdoors for fresh air or hop on a treadmill at Crunch if the weather’s not cooperating. You can also adapt the intensity: jog at a moderate-intensity cardio exercise pace or mix in sprints for a HIIT-style burn.

But hey, we get it—not everyone loves running. Some people dread it more than burpees.

That’s why our personal trainers at Crunch are all about creating a fitness routine that works for you—with or without the treadmill drama.

people running outdoors

Elliptical Training

Need a low-impact cardio option that still gets your heart rate up? The elliptical is your new favorite machine. Burning 450–600+ calories per hour is kind to your joints but tough on calories.

Bonus: elliptical machines at Crunch offer adjustable resistance and incline, helping you build a custom cardiovascular workout that targets different muscle groups with every session.

We’ve heard from members who joined Crunch just for the elliptical machines—and stayed because they saw results. Plus, if you’re recovering from an injury or dealing with joint pain, our trainers often recommend the elliptical as a safe, sustainable way to stay on track with your weight loss journey.

Cycling

Cycling is another low-impact winner that burns between 400 and 750+ calories per hour—and it’s super easy on your knees and ankles. While outdoor cycling is great, indoor options like Crunch’s The Ride class offer more control, safety, and fewer traffic lights.

Variable resistance lets you tweak the intensity to match your weight loss goals, and the class’s upbeat, high-energy vibe makes it much more exciting than solo sessions.

people in a ride class

Rowing

Rowing doesn’t always get the spotlight, but it should. It’s a full-body, low-impact powerhouse that works 85% of your muscles and burns 400–700+ calories per hour. Plus, it combines cardio and strength training—meaning your body gets both the burn and the muscle-building benefits.

Just one catch: form is everything. Without it, your back might not be thrilled. Crunch offers rowing machines and personal trainers who can coach you through it to avoid injury and maximize calories burned.

Cardio Classes

Bored with your solo routine? Enter: Crunch group cardio classes. From jumping rope to stair climbing, kickboxing, and high-energy dance, these classes keep your workouts exciting and effective.

If repetition isn’t your thing, mixing it up with cardio classes helps prevent burnout and keeps you returning for more (which, let’s face it, is half the battle). With expert trainers, fun playlists, and a great community vibe, classes are a fantastic way to stay consistent and motivated on your weight loss path.

No matter your fitness level or personal preferences, there’s a cardio exercise out there that can help you shed pounds, build muscle mass, and boost your overall health. The key? Find what you enjoy—and keep showing up. Crunch has the tools, support, and community to help you do just that.

How to Implement Cardio Exercise for Different Fitness Levels

So you’re ready to commit to Cardio for weight loss, but here’s the big question: Where do you start?

Because jumping straight into mountain climbers and hour-long spin classes when you haven’t exercised since your last school field day? Yeah… that’s a fast track to burnout (or a pulled hammy).

Whether you’re brand new to Cardio or a workout warrior, the best strategy is to start where you are. Progressively increasing your cardiovascular training ensures you avoid injuries, stay motivated, and get the results you’re after—without overtraining or stalling.

Are you unsure how much Cardio you need to lose weight or how to balance it with your lifestyle? That’s where Crunch’s personal trainers come in. They’re masters at crafting a fitness routine that works for you, not against you.

Cardio for Beginners

Just starting out? Welcome to the club! The goal is to build a foundation—not go all-in on day one. Focus on low-impact cardio exercises for losing weight like:

Brisk walking on the treadmill
Easy-paced cycling
Elliptical training (a personal favorite for joint-friendliness)

Start with 20–30 minutes, 3–4 times per week. Keep things at a moderate intensity—your heart rate should rise, but you should still be able to converse (unless you’re watching a thriller on your treadmill screen, in which case, no promises).

Tip: Work with a Crunch trainer to ensure your form is safe, especially on elliptical or stationary bike machines. They’ll help you create a cardio plan you’ll actually stick to—no overwhelming routines here.

people on ellipticals

Cardio for Intermediate Exercisers

Already got some workouts under your belt? Time to level up. To avoid plateaus (and boredom), start mixing things up with:

1–2 HIIT workouts each week (short bursts of intensity = more calories burned in less time)
A mix of cardio types: treadmill one day, cycling the next, stair climbing after that
Workouts lasting 30–45 minutes, 4–5 days per week

Try adding resistance or incline to machines to challenge your muscle groups and keep your body guessing. Also, consider tracking your heart rate zones to ensure you hit the right intensity levels for fat loss.

Crunch trainers can help you fine-tune your routine to ensure you’re progressing safely and effectively—no guesswork is needed.

Cardio for Advanced Exercisers

If you’re someone who can run a 10K on a random Tuesday, you’re in advanced territory—and you’ve got room to get creative.

Here’s how to push even further:

Use periodized training (vary intensities week-to-week)
Combine different methods: running, rowing, HIIT, dancing—keep it fresh
Include 2–3 HIIT sessions weekly + endurance cardio (think 45–60+ minutes)
Monitor your heart rate to stay in optimal fat-burning zones

You’ve built your muscle mass and stamina—now it’s about optimizing every minute. Crunch’s advanced personal training programs are designed to help you burn more calories, hit your weight loss goals, and maintain a healthy weight long term.

No matter your starting point, the key is consistency, variety, and working smart—not just hard. Cardio is a fantastic way to move your body, improve overall health, and shed pounds. So whether you’re walking into the gym to lose weight or logging training stats in your fitness app, Crunch has your back.

people in a dance class

Cardio Exercise for Weight Loss: Common Mistakes

Cardio can be a fantastic way to burn body fat, boost your mood, and fire up your weight loss journey—if you’re doing it right.

Crunch trainers have worked with thousands of members and seen some familiar patterns that can stall progress.

Here are a few to watch out for:

Doing Too Much Too Fast

You’re hyped to get results—totally normal! But going all-in on intense cardio exercise five days a week when your body isn’t ready? That’s how injuries and burnout happen. Instead, ease in. Your muscles, joints, and motivation will thank you.

Relying Only on Steady-State Cardio

Treadmill every day at the same pace? Your body catches on. Over time, you burn fewer calories doing the same thing. Mix in some HIIT workouts, stair climbing, or even dancing—anything that gets your heart rate into different zones.

Skipping the Nutrition Side

Even the best cardio for fat loss won’t work if your diet’s working against you. Increased cardio can lead to a sneaky increase in appetite. Crunch offers nutrition guidance to help you stay in that all-important calorie deficit.

Trusting the Tracker Too Much

Yep, those calorie numbers can be off—by a lot. Use them as estimates, not reality. Consistency, not overcompensation, is what keeps the body burn going strong.

How to Optimize Your Cardio Activity for Weight Loss

Doing cardio for weight loss is great, but is it done strategically? That’s where the real magic happens. If you’ve hit a plateau or just want to get the most from every drop of sweat, these tips can help you burn more calories, preserve muscle mass, and keep your weight loss journey moving.

Timing Your Cardio

Some swear by fasting cardio first thing in the morning. Others crush their high-intensity interval training at night when energy peaks. Can you try splitting it into two quick sessions instead of one long one? Go for it. The best time to do cardio exercise is when you’ll do it—consistently.

Fueling Right

Nutrition isn’t just about cutting calories—it’s about fueling your cardio workouts and helping your body recover. Think: protein to keep muscle groups strong, carbs for energy, and post-workout meals to speed up recovery. Need help? Crunch’s nutrition experts can guide you.

Track More Than Weight

The scale doesn’t tell the full story. Track strength, stamina, how your clothes fit, and even your body composition. Crunch offers tools to measure all of that.

Prioritize Recovery

Rest is not slacking. It’s how your body rebuilds and improves. Use Crunch’s recovery zones, hydromassage, and low-intensity classes to recharge. Our trainers can help build a recovery strategy that keeps you in the game, not on the sidelines.

Design the Perfect Cardio-Based Weight Loss Routine with Crunch Fitness

At Crunch Fitness, we make it easy to turn cardio into real, lasting results. With expert personal trainers, different cardio workouts to lose weight, and top-tier equipment—from treadmills to rowing machines—you’ll never be stuck in a boring routine. Whether you’re new to the gym or looking to level up, our team helps you create a personalized fitness routine that fits your lifestyle, goals, and schedule.

Crunch promotes a culture of positivity, inclusivity, and fun with no judgments by providing an environment for all individuals regardless of their health and fitness goals. Find a Crunch gym near you to try our free trial membership, or join Crunch now. We’re here for you – at the gym or at home. Access the best live & on-demand workouts anytime, anywhere with Crunch+. Ready to get sweaty? Try hundreds of workouts for free! Start your free trial now!

FAQ’s

Why Is Cardio Exercise Important for Weight Loss?

Cardio helps you burn calories, increase your heart rate, and boost your metabolic rate, contributing to weight loss. It’s one of the most effective tools for creating a caloric deficit and shedding unwanted fat.

How Does Cardio Help Create a Caloric Deficit?

Cardio exercise helps tilt the energy balance in your favor by increasing the number of calories you burn through movement. When paired with smart nutrition, it’s a powerful combo for losing fat and achieving a healthy weight.

Are There Any Other Health Benefits of Cardio Exercise?

Absolutely! Beyond weight loss, cardio improves heart health, boosts mood and energy levels, and supports better sleep and overall well-being. It’s good for your body and your brain.