Can Cardio Help You Lose Weight in 2023?

For anyone that does Cardio, you'll know that it's one of the best ways to get and stay healthy.

It can help you lose weight, and improve your heart health and it's also great for your mental health.

So, if you're looking to get healthy in 2023, then cardio is definitely the way to go! a woman using a skipping to do cardio

A recent study has shown that people who did cardio three times a week for six months were more likely to maintain their weight loss than those who didn't do any exercise.

Cardio not only helps you lose weight, but it also helps to improve your cardiovascular health and reduce your risk of developing obesity-related diseases such as heart disease and diabetes.

Note: Before we get into the article we would advise you to seek the assistance of your Doctor if you are looking to start or change your diet and exercise regime.

Different Cardio Exercises Include:

  • Brisk walking - Brisk walking is one of the best cardio workouts you can do. It's free, you don't need any equipment and you can do it anywhere. Just make sure you walk at a pace that gets your heart rate up and makes you feel slightly out of breath. The great thing is, that you can either walk outdoors or buy a treadmill and walk indoors.
  • Jogging - Jogging is another great cardio workout that doesn't require any equipment. Start off slow and gradually increase your speed and distance as you get fitter. Again, you can also use a treadmill if you prefer.
  • Running - Running is a slightly higher impact than walking or jogging, but it's still a great cardio workout. Start off slow and gradually increase your speed and distance as you get fitter.
  • Cycling - Cycling is a great cardio workout that can also be done outdoors or indoors on a stationary bike. If you're cycling outdoors, make sure you wear a helmet and follow the traffic rules. Not only are you getting some fresh air and vitamin D, but you're also burning calories and toning your legs.
  • Swimming - Swimming is an excellent cardio workout as it's low impact and works for all your major muscle groups. It's also a great workout if you have joint problems as the water supports your body weight. Just make sure you swim in a safe place and don't go too deep if you're not a strong swimmer.
  • Burpees - Yep, the one with a silly name is actually a great cardio workout! If you don't know how to do a burpee, it's basically a squat with a jump at the end. Start by standing with your feet shoulder-width apart, then lower into a squat position. From there, jump up into the air and land back in the squat position. Repeat as many times as you can.
  • Bear crawls - This one looks easy, but I can assure you it's not! Start in a four-point position (on all fours) with your back straight and abs engaged. From there, crawl forward making sure each hand and foot moves at the same time. Keep going until you reach your goal.
  • Skipping - Skipping is a great cardio workout as it gets your heart rate up and also works your arm muscles. If you don't have a skipping rope, you can always do imaginary skipping! Just make sure you get your knees up high and move your arms in time with your jumps.

Now, there are a lot more other exercises, but the ones listed here are the main ones. Just remember, when starting cardio, it's important to start slow and gradually increase the intensity as you get fitter.

Also, make sure you warm up before and cool down after your workout. And most importantly, have fun!

Cardio is a great way to get healthy and improve your overall fitness levels.

Does Doing Cardio Help You Burn Fat?

If you are looking to burn calories then cardio is the best way to go about it. Cardio helps you to burn more calories than any other type of exercise, making it ideal for those looking to burn fat.

Aerobic exercise, such as running or cycling, is the most effective way to burn fat and lead to weight loss.

Is Cardio The Best Way To Lose Weight?

Weight loss happens when you create a calorie deficit, which means you burn more calories than you consume.

Cardio exercise can help you create this calorie deficit by burning calories and helping to increase your metabolism.

Cardio is not the only way to create a calorie deficit, but it is an effective way to lose weight.

You can also create a calorie deficit by eating less food or by doing strength training exercises that help you to build muscle and burn calories.

How Much Cardio Should I Do To Lose Weight?

The amount of cardio you need to do to lose weight will depend on how much weight you want to lose.

If you are looking to lose a lot of weight, then you will need to do more cardio than someone who is looking to lose a few pounds.

The more you exercise, the more calories you'll burn. If you want to shed pounds, you should aim for at least five days of cardio each week for a total of at least 250 minutes (4 hours, 10 minutes) each week.

Aerobic exercise can be done seven days per week, contrary to popular belief.

Losing weight with cardio and strength training

Even though doing cardio will allow you to burn a considerable amount of calories it's also worth noting that if you combine it with at least two or three days of strength training each week, you will see even better results.

This is because strength training helps to build muscle, which in turn helps to boost your metabolism and burn more calories at rest.

How Much Cardio Should I Do A Day?

Now, this is really subjective because it depends on a whole range of different factors such as; weight, age, intensity, etc. However, a good general rule of thumb would be to aim for 30 minutes of moderate-intensity cardio each day.

You can also break this down into three 10-minute sessions if you find it easier to fit into your day.

Moderate-Intensity vs High-Intensity Cardio

When it comes to cardio there are two main types; moderate-intensity and high-intensity.

Moderate intensity means working at around 50-70% of your maximum heart rate, while high intensity means working at around 70-85% of your maximum heart rate.

Both types of cardio have their own benefits and it's really up to you which one you choose.

If you are new to exercise, then we would recommend starting with moderate-intensity cardio and gradually increasing the intensity as you get fitter.

High-intensity cardio is great for burning calories, but it is also very demanding on your body and can lead to injuries if you are not careful.

Can You Lose Weight With Just Cardio?

Yes, absolutely! Cardio is a great way to lose weight and get in shape. However, if you really want to see the best results we would recommend combining cardio with strength training and a healthy diet.

When it comes to losing weight, there is no one-size-fits-all approach. What works for one person might not work for another. However, doing regular cardio exercise is a great way to help you lose weight and improve your health.

How to burn calories effectively with cardio

Adding sprint intervals to your cardio workout is a great way to help you burn more calories in less time.

Sprint intervals involve alternating between periods of high-intensity exercise and periods of rest or low-intensity exercise. This type of training is very effective for burning calories and improving your fitness levels.

If you are new to sprint interval training, then we would recommend starting with 30 seconds of high-intensity exercise followed by 1 minute of rest. You can gradually increase the length of the intervals as you get fitter.


How many calories does 20-minute cardio burn?

In just 20 minutes you can burn between 240–360 calories in a single session, or 15 calories each minute. Considering an 11-stone person would only burn around 200 calories jogging for 20 minutes.

Does cardio get easier the more you do it?

As you improve your fitness and strength, you'll notice that the pain fades away with each session (and that you are able to do more in less time with better results). This is due to an improvement in your anaerobic threshold (AT).

Final thoughts

Cardio exercise is a great way to lose weight and improve your health. However, it's important to remember that there is no one-size-fits-all approach to weight loss.

What works for one person might not work for another. It's important to find an exercise routine that you enjoy and that fits into your lifestyle.

If you are new to exercise, then we would recommend starting with moderate-intensity cardio and gradually increasing the intensity as you get fitter.

You can also break down your cardio workouts into shorter sessions to make them more manageable.

Remember to listen to your body and stop if you start to feel pain or discomfort.

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