Want to shed those extra pounds? Cardio can help! But figuring out how much cardio you need can be tricky.
Don’t worry, we at Rebuild Hustle will guide you. We will look at how many calories you can burn by doing different cardio exercises so you can reach your weight loss goals. Whether you’re a beginner or a pro, we’ve got tips for you. Let’s get started!
The number of calories you burn depends on many factors: your effort, gender, body weight, genetics, and the type of cardio exercise you’re doing.
| Fitness Level | Daily Cardio Caloric Burn Goal | Estimated Weekly Weight Loss | Comments |
|---|---|---|---|
| Beginners | 200-500 calories | 0.5 – 1 pound | Focus on developing a consistent routine. |
| Moderate Exercisers | 500-700 calories | 1 – 2 pounds | Incorporate a mix of cardio exercises. |
| Advanced Fitness Enthusiasts | 700-1,000+ calories | 2+ pounds | Tailor workouts for intensity and duration. |
To lose 1 pound of fat, you need to burn around 3,500 calories. You can spread this out over several days by doing cardio or a mix of different workouts. Here’s an easy way to break it down:
- If you burn 500 calories a day, you’ll lose about 1 pound a week (assuming your diet stays the same).
- Burn 250 calories a day, and that’s ½ pound a week.
Now, let’s dive into some fun cardio exercises that can help you burn those calories!
Different Types Of Cardio
Who says losing calories has to be boring? If you’re choosing to burn a larger amount of calories you can jump rope for an hour.
This activity will torch over 700-800 calories an hour. For less intensive activities or a beginner-friendly routine, you can jog, or swim freestyle to burn through 300-400 calories an hour.
You can try going to the gym! So an hour on a stationary bike can burn up to 520 calories, an elliptical machine can burn 670 calories, and a step machine will torch through 450. Kickboxing gives you a chance to burn 8 calories per minute.
If you like nature, an hour-long hike can burn 450 calories. If you’re feeling adventurous cardio like skiing burns 350 calories an hour and rollerblading torches 520 calories.
Including a variety of cardio exercises is the key to training and losing weight healthily. Different combinations of low and high-intensity cardio will allow you to create a balance as you alternate between targeting different muscles, to reduce over-tiring yourself. Your fitness plan should be sustainable.
| Cardio Exercise | Calories Burned (per hour) |
|---|---|
| Jump Rope | 700-800 |
| Jogging/Swimming Freestyle | 300-400 |
| Stationary Bike | 520 |
| Elliptical Machine | 670 |
| Step Machine | 450 |
| Kickboxing | 480 (8/min) |
| Hiking | 450 |
| Skiing | 350 |
| Rollerblading | 520 |
Increase Your Calorie Burn
Cardio exercise trains the most vital support network of your body but if your goal for your routine is simply losing weight, here is what you can do to blast those calories:
| Tip | Description |
|---|---|
| Increase Workout Intensity | Opt for high-intensity workouts to burn more calories. |
| Add Weights | Incorporate weights to enhance resistance during exercises. |
| Switch to High-Impact Cardio | Transition from low-impact to high-impact workouts. |
| Increase Distance, Reduce Time | Aim for greater distance in less time for more intensity. |
| Add Incline | Incorporate incline training to increase difficulty. |
| Focus on Protein-Rich Foods | Support muscle growth and recovery with a protein-rich diet. |
Final Words
Planning better will help you achieve your goals. Wear a fitness monitor! Be precise about the distances you cover. Keep an eye on your diet, and your routine, and soon you’ll burn through your calorie count.
Frequently Asked Questions (FAQs)
1. How often should I do cardio to lose weight?
For effective weight loss, aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio each week. This can be spread out over several days.
2. Can I lose weight with only cardio?
While cardio can help you lose weight, it’s most effective when combined with strength training and a balanced diet. Strength training helps build lean muscle, which can boost your metabolism.
3. How long should each cardio session be?
Aim for 30-60 minutes per session. Beginners may start with shorter sessions and gradually increase the duration as their fitness improves.
4. What’s the best type of cardio for weight loss?
High-Intensity Interval Training (HIIT) is often considered one of the best types of cardio for weight loss, as it can burn a significant number of calories in a short amount of time. However, any form of cardio that you enjoy and can sustain will be effective.
5. Do I need to do cardio every day?
It’s not necessary to do cardio every day. Incorporating rest days or cross-training with strength training can help prevent burnout and reduce the risk of injury.
