7 Cardio Exercises to Jumpstart Your Home Workout

Cardio is one of the best ways to burn calories. Combining cardio with weight training will help you shed calories as you do the cardio, and with weight training, you’ll burn more calories every day due to your increased muscle mass.

Here are 7 Cardio Exercises that’ll kick your weight loss goals into high gear…

These elevate your heart rate – and “the greater your heartbeat, the more fat you’ll burn,” Healthline reveals. Nonetheless, some cardio exercises can certainly work better than others.

Running at a moderate pace

“By the numbers, a 180-lb. man can burn about 940 calories in an hour while running an 8.5-minute-per-mile pace – or 7 mph on the treadmill for an hour,” physical trainer Chris Ryan tells Men’s Journal.

Nonetheless, running at this pace could curb your muscle growth. If you want to preserve and build muscle, you will need to step things up a gear…


Whether you sprint outside, on a treadmill or even ascending stairs, it’s a super-effective way to burn calories in relatively little time. It helps that sprinting doesn’t really require any equipment and can be done practically anywhere.

“Sprinting is simple, and it burns huge amounts of calories – when looking to shed weight, it tops the list,” says nutritionist and weight loss expert Roger Adams.

Using a stair climber

When you don’t exactly have multiple flights of stairs at close hand, you could get onto that trusty machine known as a stair climber.

“Because of the higher leg lift involved, climbing stairs uses significantly more muscles than just walking – strengthening your legs in a functional way,” Adams explains. Nonetheless, as it can put significant strain on the joints, it isn’t always recommended for people with bad knees.

Jumping rope

Sprinting has already been mentioned for its powerful calorie-burning effect. Usefully, jumping rope would simulate sprinting, enabling you to burn up to 500 calories in just half an hour.

You can especially easily spur fat loss by switching between intervals of fast and slow jumps – or, if you can’t manage that, jumping as quickly as you can for a minute before resting for 20-30 seconds.


You can probably picture yourself cycling on a stationary bike at a somewhat relaxed pace, perhaps while wearing a tracksuit you bought after deciding to shop the His & Hers collection at Gym King.

It’s true that even cycling at a moderate pace can burn roughly 675 calories per hour – though, potentially, you could almost double your count of burnt calories if you cycled more vigorously.


With this total-body workout, you are basically battling gravity, as your muscles have to work hard to keep you afloat while you are in the water. That’s why even just one minute of fast swimming can burn 14 calories – so, imagine what results you could realise with an hour-long swimming session…


Men’s Health particularly advocates these for shifting belly fat, as burpees work every single muscle in the body. A burpee involves, from a push-up position, rising into a jump and then returning to a push-up position – and ten fast-paced reps can rev your metabolism as effectively as a 30-second all-out sprint.

Andrew Wise

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Andrew Wise

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