9 Best Cardio Workouts For Weight Loss (No Running!)

I’m sharing with you 9 of the champion cardio workouts for value nonaccomplishment arsenic a fittingness adept with decades of acquisition who has trained thousands of women. Get fit, consciousness great, and boost vigor without immoderate running!

Cardio workout is simply a fantastic mode to suffer value portion improving your wide health. While spot grooming is important to boost your metabolism (and you volition perceive maine connected my soap container speech astir however important it is for middle-aged women), you besides request cardio workouts for value loss. (I person immoderate sneaky weight nonaccomplishment hacks to see with your cardio, too!)

It drives maine nuts erstwhile women archer maine their fittingness trainer told them they don’t request cardio. If you person a heart, past you request cardiovascular exercise!

The biggest contented is that astir women deliberation astir moving arsenic the champion cardio for value loss. There is thing incorrect with running, but arsenic we age, for galore of us, it is simply a daunting, joint-pounding enactment that sounds horrible. And if it sounds horrible, you aren’t going to bash it.

So whether you’re a beginner, fittingness enthusiast, oregon adjacent looking to lose 10 pounds successful a month, I’ve got you covered. From walking to swimming to dancing and low-intensity to high-impact, determination is thing for everyone.

Most importantly, conscionable remember, the champion carnal enactment is thing you LIKE to bash truthful you instrumentality with it. Consistent cardio is an important stepping chromatic successful your wellness and value nonaccomplishment journey.

So, which benignant of cardio are you going to effort first?

1. Walking [Burns 300-400 calories/hour]

Yes, walking! Perhaps the astir straightforward, astir disposable workout around, walking is not lone a large mode to pain calories, but it’s besides a low-impact workout that astir radical tin do.

However, a leisurely evening stroll won’t marque the cardio cut. For burning much calories and fat, you request a brisk, moderately accelerated pace. According to the Mayo Clinic, regular brisk walking tin assistance you:

• Maintain a steadfast weight
• Prevent oregon negociate assorted conditions, including bosom disease, precocious humor pressure, and benignant 2 diabetes
• Strengthen your bones and muscles
• Improve your mood
• Improve your equilibrium and coordination

The faster, farther, and much often you walk, the greater the benefits. You tin walk outdoors connected the sidewalk, spell for a hike, springiness rucking a try, deed the treadmill astatine the gym, oregon adjacent usage a walking pad nether your table during the workday!

Tip: If you’re utilizing a treadmill, effort adding an incline to torch much calories and code your glutes and thighs. 

2. Climbing Stairs [Burns 500-800 calories/hour]

Are you looking for an businesslike cardio workout for value nonaccomplishment that engages your little assemblage muscles and elevates your heart rate? Look nary further than step climbing.

This challenging workout tin beryllium done astatine home, successful a gym, connected a step climber, oregon adjacent connected outdoor stadium steps, making it a versatile enactment for immoderate fittingness routine.

Here are a fewer tips to assistance you get started with climbing stairs for cardio exercise:

Proper Form and Techniques

When step climbing, it’s indispensable to support due signifier to maximize the benefits and forestall injuries. Keep your backmost straight, prosecute your halfway muscles, and measurement up 1 step astatine a time.

Avoid utilizing the railing for enactment and effort to propulsion disconnected with your toes to prosecute your calf muscles. As you progress, you tin summation your speed, measurement tallness oregon effort skipping 1 oregon 2 stairs.

Progressive Overload

Just similar with different exercises, it’s important to gradually summation the workload to support challenging your assemblage and avoid plateauing. Start with a fewer flights of stairs and gradually summation the duration and strength of your workout.

You tin besides adhd value by wearing a backpack oregon carrying dumbbells to marque the ascent much challenging.

3. Kettlebells [Burns 500-800 calories/hour]

A kettlebell is simply a cannonball-shaped value that produces a powerful, effectual workout. Kettlebell workouts harvester spot grooming with cardio and tin assistance you pain up to 20 calories per infinitesimal (the equivalent of moving a 6-minute mile.)

Now that’s getting the astir from your workout time!

According to the American Council connected Exercise, kettlebells tin supply a higher strength workout than the accustomed strength training regular successful a shorter magnitude of time. This is due to the fact that kettlebell grooming simultaneously works your cardio endurance portion gathering musculus strength, balance, and flexibility.

Try this 10-minute kettlebell workout for a large instauration to however to usage kettlebells, arsenic good arsenic a almighty 10-minute workout.

4. Jumping Rope [Burns 600 calories/hour]

Aside from being a amusive pastime, jumping enactment is an effectual cardio workout that tin assistance you suffer weight. By engaging your full body, it burns a important magnitude of calories and improves coordination, balance, and agility.

One of the champion cardio exercises for value nonaccomplishment is jumping rope. It’s not lone a calorie blaster but helps physique bony density, strengthens your legs, makes your bosom stronger, and improves coordination, balance, and agility.

Moreover, it is simply a low-cost enactment that tin beryllium done astir anywhere.

Fun fact: you’d person to tally an eight-minute mile to enactment disconnected much calories than you tin pain jumping rope. An further bonus is that, if done correctly, this workout is simply a little interaction than running.

Jumping enactment is besides a large signifier of plyometric workout, wherever some feet are disconnected the ground. Plyometrics get your bosom pumping and pain calories rapidly and effectively.

Other forms of plyometrics see exercises like:

• Jumping jacks
• Split jumps
• Box jumps (you tin usage immoderate measurement oregon safe, elevated platform)

If jumping enactment sounds similar a amusive mode to incorporated cardio into your routine, cheque retired this 15-minute leap enactment and bodyweight workout to effort astatine location oregon the gym. 

5. High-Intensity Interval Training (HIIT) [Burns 500-800 calories/hour]

If you’re abbreviated connected clip but inactive privation to pain calories with aggravated workout and get successful signifier (and get escaped of immoderate stubborn belly fat), HIIT is the mode to go. This fashionable cardio workout method involves abbreviated bursts of high-intensity workout followed by little remainder periods.

Once utilized to bid lone elite athletes, High-Intensity Interval Training (HIIT) is present mainstream and tin beryllium incorporated into galore workout routines.

These workouts tin beryllium done successful arsenic small arsenic 20 minutes and are known for their ability to pain calories not conscionable during the workout, but adjacent after, acknowledgment to the “afterburn effect.” HIIT workouts besides trains and conditions some your aerobic and anaerobic vigor systems.

HIIT exercises tin scope from bodyweight movements, specified arsenic burpees and jump squats, to utilizing instrumentality specified arsenic kettlebells and resistance bands. The grooming tin besides beryllium done with treadmills, outdoor walking, swimming, cycling, and elliptical machines.

Most programs volition person you propulsion hard for a enactment league (between 20-30 seconds), with a abbreviated 10-20 2nd remainder successful between. The cardinal is to propulsion yourself to your maximum effort during the high-intensity enactment information and past let your assemblage to retrieve during the remainder periods.

With HIIT, a deficiency of clip is nary excuse: a 20-minute HIIT league is much effectual astatine burning calories and abdominous wide than a 60-minute jog.

Check retired our HIIT workout library for large HIIT workouts to effort astatine home.

6. Cycling [Burns 500-600 calories/hour]

Cycling is simply a low-impact workout that increases your bosom health, strengthens your limb muscles, and burns immoderate superior calories.

If you’re looking for an effectual workout that tin assistance you suffer value portion being gentle connected your joints, cycling mightiness beryllium the cleanable acceptable for you. This low-impact cardio workout tin beryllium done indoors oregon outdoors, and it’s suitable for antithetic fittingness levels.

When cycling, you people your little assemblage muscles, specified arsenic your glutes, quads, and hamstrings, and you besides amended your cardiovascular health. According to Harvard Health Publishing, the mean idiosyncratic burns betwixt 250-300 calories per 30 infinitesimal league of cycling exercise.

*Calorie burning varies depending connected factors specified arsenic assemblage weight, intensity, and duration of the workout.

Indoor Cycling

If you similar moving retired indoors, you tin effort spinning oregon indoor cycling classes, which simulate outdoor biking. These classes typically past 45-60 minutes and tin beryllium adjusted to your fittingness level.

You tin besides put successful a stationary motorcycle and workout astatine location portion watching TV oregon listening to music. Just marque definite to set the spot and handlebars correctly to forestall injuries and maximize your potential.

Outdoor Biking

If you bask being successful nature, outdoor biking tin beryllium a amusive and challenging mode to suffer weight. You tin research antithetic terrains and routes, situation yourself with hills and sprints, and bask the caller air.

Outdoor cycling besides fills your request for caller aerial and vitamin D.

7. Rowing [Burns 500-600 calories/hour]

Rowing is simply a full-body workout that builds musculus wide by moving the biceps, triceps, shoulders, back, glutes, quads, and hamstrings. In summation to each this spot training, support successful caput that the cardio benefits of rowing are intense!

Indoor rowing machines, besides called “ergs” oregon “ergometers,” person agelong been utilized by unit teams who privation to support their grooming during the wintertime months. But implicit the years, they’ve besides gained popularity with different people—anyone who wants a total-body workout that’s low-impact and gets your bosom complaint up.

Benefits of Rowing for Cardio Exercise

• Low impact
• Full assemblage workouts
• Meditative
• Simple
• High calorie burn

Most gyms person a rowing instrumentality section, and determination are adjacent immoderate radical fittingness rowing classes you tin take.

According to Harvard Health Studies, rowing burns betwixt 250-300 calories successful a 30-minute session. 

8. Dancing [Burns 300-600 calories/hour]

Are you bushed of the accustomed workouts and looking for a amusive and engaging mode to get your bosom complaint up and shed those other pounds? Look nary further than creation workouts!

Dancing not lone burns calories but besides helps amended endurance, coordination, and flexibility. Some fashionable creation styles for value nonaccomplishment see Zumba, hip-hop, and salsa.

You don’t request to beryllium a nonrecreational dancer to payment from creation workouts. Many classes cater to beginners and connection modifications to suit antithetic fittingness levels. You tin besides bash these cardio sessions close successful the comfortableness of your ain home!

The magnitude of calories you’ll pain depends connected the strength of your workout, and the benignant of dance:

• Zumba (460-920 calories/hour)
• Hip Hop (500-1,000 calories/hour)
• Salsa (400-800 calories/hour)

*Calorie burning varies depending connected factors specified arsenic assemblage weight, intensity, and duration of the workout.

In summation to being an effectual workout, creation workouts are besides a large mode to person amusive and socialize portion achieving your value nonaccomplishment goals. Grab a person oregon articulation a people to adhd immoderate excitement to your fittingness routine.

So, enactment connected your dancing shoes and commencement burning those calories!

9. Swimming [Burns 250-900 calories/hour]

Swimming is an fantabulous low-impact cardio workout that provides a full-body workout without putting accent connected your joints. With the absorption of the water, swimming works astir each large musculus group successful your body, which tin pb to improved musculus code and wide fittingness levels.

Additionally, swimming helps to amended your cardiovascular endurance, making it a large signifier of aerobic workout that tin assistance successful value loss.

There are respective antithetic swimming strokes that you tin try, including:

• Freestyle (400-700 calories/hour)
• Breaststroke (400-600 calories/hour)
• Backstroke (250-400 calories/hour)
• Butterfly (600-900 calories/hour)

*Calories burned per hr are based connected an mean value of 155 pounds (70 kg) and alteration depending connected respective factors, including assemblage weight, swimming intensity, and stroke.

Each changeable targets a different acceptable of muscles, allowing you to alteration your workout and support things interesting. For beginners, starting with the freestyle changeable is often the easiest to larn and astir effectual for burning calories.

If laps aren’t you’re thing, I urge trying my 30 infinitesimal excavation workout with elemental but effectual exercises for immoderate age.

Swimming is simply a amusive and effectual mode to pain calories, amended endurance, and code your muscles.

Whether you similar swimming laps successful a excavation oregon splashing astir successful the ocean, marque definite to incorporated this low-impact cardio workout into your fittingness regular for maximum value nonaccomplishment results.

The Bottom Line

Now that I’ve shared my favourite types of cardio workouts for value loss, it’s clip to instrumentality enactment and commencement incorporating them into your fittingness routine.

Remember that consistency is key, and tiny changes tin pb to important results. Whether you similar walking, cycling, oregon dancing, take an enactment that you bask and instrumentality to it.

Don’t hide to warm up earlier each workout, stay hydrated, and devour a balanced diet to substance your body. It’s indispensable to perceive to your assemblage and remainder erstwhile needed to avoid overtraining and injuries.

Cardio workouts tin beryllium challenging, but they are besides rewarding.

They not lone assistance you suffer value and amended your carnal wellness but besides boost your intelligence well-being. So instrumentality the archetypal measurement contiguous and embark connected a travel towards a healthier, fitter you.

Forget astir the fig of calories you’re burning, and find thing you enjoy!

Frequently Asked Questions