Skip to content
Jun 9 / Jeremy & Kim

The Best Cardio for Weight Loss

Cardiovascular exercise is an extremely important component of a healthy lifestyle.  For those who are on a mission to lose weight it can drastically increase your fat loss.  The best cardio for weight loss not only has the potential to burn a significant amount of calories, but when done properly, it can turn your body into a fat torching machine.  Below we’ll discuss the pros and cons of various types of cardio workouts and then we’ll show you how to combine them to create the best cardio for weight loss.

[Running on the beach always seems to make cardio workouts so much more enjoyable!]


Long-distance cardio for weight loss

We want to discuss long distance running first as it is often the default exercise method that people use to lose weight.  There are a few reasons why it is so popular.  First off, pretty much anyone can do it.  All you need to do is buy a pair of good running shoes and hit the streets (or treadmill as it may be).  Also, long-distance running can burn a significant amount of calories when used often.

The drawbacks to long-distance running for weight loss
There are two main reasons why distance running is not the best cardio for weight loss.  The primary reason is that performing long bouts of distance cardio training can actually cause your body to start craving carbohydrates.  Distance running will seriously deplete your body of glycogen.  When this happens, you brain signals that you need to restore your glycogen stores by eating more carbs.  This is problematic in that eating a big bowl of pasta can pretty much negate any caloric deficit you were trying to create by running in the first place.

The second reason why distance running may not be the best cardio for weight loss is that it can do some serious damage to your joints.  Pretty much every distance runner I know has been out of commission for weeks at a time because of knee, ankle, or hip pain, and once these injuries occur, there is very little you can do but rest until your injuries heal.  Needless to say, injuries are not good for weight loss or cardio training.


[This song came up on our iPod while writing this post and it seemed to make perfect sense to give you an opportunity to listen to it while reading our post. Gotta love the old school Phish!]

High Intensity Interval Training

High intensity interval training (HIIT) has gained in popularity quite a bit over the last decade and for good reason.  HIIT workouts are great at turning on your fat burners, they take less time than distance running, they do not cause hunger cravings, and they lead to significantly fewer injuries. HIIT is also quite a bit more diverse than distance running as there dozens of different ways to do HIIT, but really only two ways to do distance running, outside or on a treadmill.

HIIT means doing short bursts of intense exercise followed by a set period of active rest before repeating the intense exercise.

A 15 minute HIIT workout

Let’s look at sprints to provide an example of how HIIT works.  A 15 minute high intensity interval sprint workout would look like this:

Warm-up: Do a steady jog for 5 minutes
Interval 1: Sprint all out for 15 seconds
Active rest: Walk for 60 seconds
Interval 2: Sprint all out for 15 seconds
Active rest: Walk for 60 seconds
Interval 3: Sprint all out for 15 seconds
Active rest: Walk for 60 seconds
Interval 4: Sprint all out for 15 seconds
Active rest: Walk for 60 seconds
Interval 5: Sprint all out for 15 seconds
Active rest: Walk for 60 seconds
Interval 6: Sprint all out for 15 seconds
Active rest: Walk for 60 seconds
Interval 7: Sprint all out for 15 seconds
Active rest: Walk for 60 seconds
Interval 8: Sprint all out for 15 seconds
Active rest: Walk for 60 seconds

HIIT Workout Variables

One of the best aspects of HIIT is that it can be adjusted to fit your needs based on your fitness level or the type of exercise you are doing.  For example, if you are a beginner then you may want to shorten the length of the intense interval, or you could lengthen the active rest period.  The above example uses a 1:4 ratio meaning the active rest period is four times longer than the interval.  You can alter that ratio to be 1:3, 1:2, or 1:1.

Adjusting the variables in the workout will alter how your body responds to the workout.  Shorter intervals with longer rest periods will allow you to be more intense as you can exert greater effort throughout the interval.  Higher intensity intervals are good for releasing HGH into your bloodstream.  HGH is a hormone that signals your body to release stored fat cells to be used as energy, an important aspect of using cadio for weight loss.

Longer intervals make it more difficult to maintain high intensity, but they will also burn more calories during the workout.  If you use longer intervals, then it is recommended that you also use a ratio of 1:2 or 1:1 to prevent over training and ensure that you allow yourself enough recovery time to keep the workout intensity.

Bodyweight Circuit Cardio Training

Bodyweight circuit training is a unique type of cardio that combines six to eight different bodyweight exercises into a circuit that is then repeated two or three times.  This type of cardio training has many of the same benefits as HIIT with the exception that some bodyweight circuits require a minimal amount of equipment, such as a pull up bar or stability ball.  It is also unique in that it uses resistance training as part of the cardio workout.

A Sample Bodyweight Circuit Cardio routine

A simple example of a bodyweight circuit is below.  The idea is to move from one exercise immediately into the next with no rest.  Then, once you’ve finished the full circuit rest for 60 seconds and repeat the full circuit again.  The circuit is usually done up to three times.

40 Jumping jacks
15 pushups
20 lunges
5 pull-up
20 squats
60 second plank
5 burpees
50 high knees

60 seconds rest


[Watch this video for another great example of a body weight cardio workout. This is the guy who runs the Turbulence Training program.]

Comparing HIIIT and Body Weight Circuits

Bodyweight circuits result in an intense workout that releases HGH and burns a significant amount of calories, but they are different than HIIT workouts in a few important ways.  Bodyweight circuits provide a full body workout whereas HIIT focuses on only one exercise.  There is also a difference in intensity.  Bodyweight circuits are usually designed to alternate pushing and pulling movements of different muscle groups so that you can maintain some intensity throughout the circuit but your intensity will diminish substantially throughout the routine.  This is because bodyweight circuits only allow for very few and very short rest periods.

The Best Cardio for Weight Loss

The best way to use cardio for weight loss is to develop a routine that will utilize all three types of cardio described above.  Here is exactly how we would recommend you do this.

Workout 1: Combine HIIT with Distance Running (2x/week)

Get the best of both worlds by combining HIIT with distance running.  Start off by completing the 15 minute HIIT routine detailed above.  Follow that with a nice slow jog for 20 – 30 minutes depending on your fitness level. This way the HIIT increases the HGH into your system which leads to more fat cells released into your blood stream.  Then you annihilate that fat by going for a nice long run. After the workout, try to avoid a meal heavy in carbohydrates.  Stay away from pasta, bread, and rice.  This will keep your insulin levels low which will allow you to burn fat for hours after your workout.

Workout 2: Bodyweight circuit cardio (3x/week)

Body weight circuit cardio will add resistance training to your cardio weight loss program.  This is great in that it will help you develop a nice layer of toned muscle underneath your fat just waiting to be shown off to the world. Feel free to use the example circuit in this post.  You can get your hands on a lot more body weight workouts from the Turbulence Training program.

If you utilize these two workouts throughout the week then you will be utilizing the best cardio for weight loss.  Combine these workouts with a proven weight loss diet plan and you are guaranteed to succeed in your weight loss.

Wishing you the best of luck as you work towards your weight loss goals!

Subscribe Today!

Simply enter your information into the form below:

223 Comments

Leave a comment
  1. Great workout that you outlined here. I stopped doing long cardio sessions a long time ago. HIIT, intervals training has given me the benefits of keeping on my muscle, making me lean and burning the fat without a problem.

    -Sam

  2. Sprints and burpees FTW! HIIT is definitely awesome when it comes to burning fat, but I like to throw some lower intensity stuff in as well for balance.

  3. Jeremy & Kim / Jun 10 2011

    @Sam – Gotta love all of the benefits of HIIT! Glad to hear that it has worked so well for you.

    @Darrin – Balance is important in a workout routine and we find that variety also helps keep workouts fresh and fun.

  4. Great tips on using HIIT and bodyweight circuits for weight loss. Adding distance running after HIIT can really make a difference as well.

  5. Jeremy & Kim / Jun 17 2011

    @Dave – Thanks, Dave. Glad to hear you agree.

Trackbacks and Pingbacks

  1. Combine Cardio Workouts to Maximize Fat Loss | WEIGHTLOSS-BOOT
  2. Using Cardio Workouts to Burn Off Fat
  3. Using Cardio Routines to Lose Weight | How Is This Information?
  4. The most effective Cardio for Weight loss
  5. Go Footwear News » Blog Archive » The ideal Cardio for Losing weight
  6. The best Cardio for Fat loss | Carpet Repair
  7. How to Use Cardio Workout routines to Burn Off Fat » Diabetes and Health News Network - Health and Medical News Blog
  8. Utilizing Cardio Training to Burn Off Fat | Products and Information Now
  9. Cigars Of Key West » Archive du blog » The most effective Cardio for Losing fat
  10. Using Cardio Workout routines to Burn Off Fat | recent news articles
  11. Proven tips for using Cardio Training to Burn Off Fat | Sixth Sense Technology
  12. Using Cardio Workouts to Burn Off Fat « Buck Trends
  13. The top Cardio for Weight loss | Keywords for Engines
  14. The best Cardio for Weight loss | My Blog
  15. Ways to use Cardio Workouts to Burn Fat | justinbieber online
  16. The most beneficial Cardio for Fat loss « Daily For Me 2
  17. PDFACTS.ORG - Utilizing Cardio Training to Lose Weight
  18. Ways to use Cardio Workout routines to Get Rid Of Fat | Power Business News
  19. propertyempire.net » Blog Archive » The most beneficial Cardio for Losing weight
  20. Ways to use Cardio Training to Burn Fat | Online Businesses Today
  21. Strategies for using Cardio Workout routines to Burn Fat - investmenthabits.com
  22. The most effective Cardio for Weight loss | My Blog
  23. The most beneficial Cardio for Losing fat | locksbristollocksmith.co.uk
  24. Advantage Commercial Lawn Care » Blog Archive » The ideal Cardio for Weight loss
  25. The top Cardio for Fat loss | Fix It Books
  26. The most effective Cardio for Weight loss | The best video website on the internet
  27. kacable.com / Ways to use Cardio Training to Burn Off Fat
  28. Proven tips for using Cardio Workouts to Get Rid Of Fat | Mobile Planet
  29. See a Whole New Side of Maui with a Maui Snorkeling Cruise
  30. Handbag Stores :: Uncategorized :: Strategies for using Cardio Workouts to Burn Fat
  31. Strategies for using Cardio Workouts to Get Rid Of Fat | Texas Barter Information and News
  32. Using Cardio Routines to Lose Weight | Important News
  33. How to Use Cardio Workouts to Burn Off Fat | My Blog
  34. The most effective Cardio for Losing fat
  35. Strategies for using Cardio Training to Lose Weight | Products and Information
  36. The best Cardio for Weight loss | ps3 Repair Fast
  37. The most beneficial Cardio for Fat loss | Harvest Intl
  38. Oakley Sunglasses Discount For Sale » Blog Archive » The most effective Cardio for Losing weight
  39. Proven tips for using Cardio Routines to Lose Weight | Beste Smartphones günstig & schnell! www.beste-smartphones.de
  40. The best Cardio for Weight loss
  41. The top Cardio for Fat loss » RGV litigators
  42. Welcome to Cheap Oakley Sungalsses Outlet Shop » The best Cardio for Losing fat
  43. The most effective Cardio for Weight loss - Free Articles for Everyone - Post Free Articles
  44. How to Use Cardio Training to Burn Off Fat « Cheap Coach Bags B2B in China Wholesale
  45. Using Cardio Routines to Burn Off Fat | river-koh.com
  46. designer brand handbags online store » The most beneficial Cardio for Losing weight
  47. The top Cardio for Losing weight - Posting Box
  48. ledfactory information page » The most effective Cardio for Weight loss
  49. Strategies for using Cardio Workouts to Lose Weight | Home Insulation Grants
  50. The top Cardio for Losing fat | Earn Home Based Profits
  51. Strategies for using Cardio Training to Burn Off Fat | Genfoe
  52. The most effective Cardio for Losing weight | Topics Rocket
  53. New Coach Handbags on Sale » Blog Archive » The best Cardio for Losing weight
  54. Discount Authentic Oakley Sunglasses Outlet » Blog Archive » The most beneficial Cardio for Weight loss
  55. Plano Pool Services » The most beneficial Cardio for Losing weight
  56. Utilizing Cardio Routines to Lose Weight | Articles Blog
  57. Flood Clean Up NJ» Blog Archive » Using Cardio Workouts to Lose Fat
  58. The top Cardio for Fat loss
  59. The best Cardio for Weight loss | drhirams.org
  60. The most beneficial Cardio for Fat loss - Suit 4 Change
  61. The best Cardio for Losing fat « streetgossip.info
  62. BONDSX.COM - The top Cardio for Losing weight
  63. The ideal Cardio for Fat loss - Easy Paleo Dessert Recipes - Paleo Desserts
  64. The best Cardio for Losing weight | 5jn.net Articles
  65. NUTIN GOIN ON » Blog Archive » The best Cardio for Weight loss
  66. The most beneficial Cardio for Fat loss
  67. Proven tips for using Cardio Training to Burn Off Fat | Advice from the web
  68. Proven tips for using Cardio Routines to Burn Off Fat
  69. The most beneficial Cardio for Losing weight | The 3 Day Diet HQ
  70. The top Cardio for Losing fat « Blaine Thompson
  71. Blogs are Great » Blog Archive » The most effective Cardio for Weight loss
  72. onlineflash.info » The most effective Cardio for Losing fat
  73. How to Use Cardio Workouts to Burn Off Fat | DICE7.COM
  74. 2012 Cheap Oakley Sunglasses Summer Collections Outlet Store » Blog Archive » The top Cardio for Losing weight
  75. Ways to use Cardio Routines to Burn Off Fat | Articles Blog
  76. The ideal Cardio for Losing fat
  77. Using Cardio Routines to Burn Fat
  78. Proven tips for using Cardio Workouts to Lose Weight |
  79. How to Use Cardio Training to Burn Off Fat
  80. The best Cardio for Losing weight | Cheap wholesale from china
  81. Proven tips for using Cardio Workouts to Get Rid Of Fat | Half Training
  82. The most beneficial Cardio for Losing fat | Real Estate Help Line
  83. The most effective Cardio for Losing fat | Burglar Alarm Systems
  84. Strategies for using Cardio Training to Lose Fat | Positive Attitude ME
  85. The most effective Cardio for Losing fat - typicalblog.net
  86. The best Cardio for Losing weight |
  87. The most effective Cardio for Losing weight
  88. Proven tips for using Cardio Routines to Lose Weight | What is Google Sniper?
  89. The most effective Cardio for Losing weight
  90. The most beneficial Cardio for Fat loss | Make Money Selling Online
  91. Strategies for using Cardio Training to Burn Fat | Carpet Cleaning Rug Cleaning
  92. The ideal Cardio for Losing fat
  93. Strategies for using Cardio Training to Burn Off Fat « Carpet Cleaners NJ
  94. Utilizing Cardio Routines to Burn Fat
  95. The most beneficial Cardio for Weight loss | The Pinsmith - Dallas/Ft. Worth Pinball Service, Sales and Support
  96. The ideal Cardio for Losing fat | Remodel Fort Worth
  97. How to Use Cardio Workout routines to Burn Fat « Super Information Highway
  98. Utilizing Cardio Training to Get Rid Of Fat | richiescarpetcleaning.com
  99. The ideal Cardio for Fat loss
  100. Organisers » Blog Archive » Strategies for using Cardio Workout routines to Burn Off Fat
  101. The Law Firm San Antonio Texas » Blog Archive » The top Cardio for Losing weight
  102. Proven tips for using Cardio Training to Burn Off Fat |
  103. Proven tips for using Cardio Routines to Burn Fat | Audiophile Blog
  104. The best Cardio for Losing fat - ASKLORRIE.COM
  105. realestateraid.com Blog » Ways to use Cardio Workout routines to Lose Weight
  106. Ways to use Cardio Workouts to Burn Fat
  107. The top Cardio for Losing fat | Discount Oakley Sunglasses Sale Online
  108. Info for you! » The most beneficial Cardio for Fat loss
  109. The most beneficial Cardio for Losing fat
  110. Using Cardio Training to Lose WeightA Pet Grooming & Boarding Service in Coppell Texas | A Pet Grooming & Boarding Service in Coppell Texas
  111. Strategies for using Cardio Workout routines to Get Rid Of Fat | hiramdr.us
  112. Utilizing Cardio Routines to Burn Fat | News and Information
  113. Everything Interesting on the web » Ways to use Cardio Workout routines to Lose Fat
  114. The ideal Cardio for Fat loss | The Best Carpet Cleaning
  115. Proven tips for using Cardio Workout routines to Burn Fat | Consumer Credit Counseling Blog
  116. Strategies for using Cardio Workouts to Get Rid Of Fat | donor
  117. How to Use Cardio Routines to Burn Fat | Aclarar Piel Blog Oficial
  118. Mckinney Pool Services » Blog Archive » The best Cardio for Losing weight
  119. Using Cardio Workout routines to Get Rid Of Fat : Mortgage Broker Fraud?
  120. Ugg Boots | Strategies for using Cardio Routines to Lose Fat
  121. Strategies for using Cardio Training to Lose Fat | Insider Tips and Tricks
  122. How to Use Cardio Workouts to Burn Off Fat - MYVMARK.COM
  123. The top Cardio for Losing weight | eNewsFeeder
  124. LIVEDBA.COM · Proven tips for using Cardio Workouts to Burn Off Fat
  125. Strategies for using Cardio Workout routines to Burn Fat | Find Success and Prosper
  126. The top Cardio for Losing fat | Teen Genius
  127. Proven tips for using Cardio Routines to Get Rid Of Fat
  128. The top Cardio for Losing weight - Dressing Up
  129. Ways to use Cardio Workouts to Lose Weight « COLLPORT.COM
  130. Ways to use Cardio Workout routines to Lose Fat | blog
  131. The most beneficial Cardio for Fat loss | drhirams.us
  132. Proven tips for using Cardio Training to Get Rid Of Fat | BIZ-AIDS.COM
  133. Utilizing Cardio Workouts to Burn Fat | www.OhMyGypsy.com
  134. BLIGG.INFO » Using Cardio Training to Get Rid Of Fat
  135. The most beneficial Cardio for Losing fat : : blog.applefling.com
  136. The top Cardio for Losing fat » Coach Outlet Online Shopping
  137. Blogs are Fun » Blog Archive » Ways to use Cardio Training to Lose Fat
  138. The most beneficial Cardio for Weight loss | Malignant Mesothelioma Pleural
  139. The best Cardio for Losing fat | Cookies
  140. The ideal Cardio for Weight loss | Articles Blog
  141. The top Cardio for Losing fat | www.overto.info
  142. The most effective Cardio for Losing weight | My Gardening Blog
  143. The ideal Cardio for Losing fat | Higher Education Blog
  144. The ideal Cardio for Losing weight « ROBOTICSOUL.NET
  145. The ideal Cardio for Fat loss | Protect Life - Blogging
  146. www.musicgearnews.co.uk » Blog Archive » The top Cardio for Fat loss
  147. Conejo Valley Blog » Proven tips for using Cardio Training to Get Rid Of Fat
  148. » The most beneficial Cardio for Losing weight Free Articles – Free Art
  149. Proven tips for using Cardio Training to Get Rid Of Fat | Top Brands Coach Handbags Only For You
  150. Proven tips for using Cardio Training to Burn Fat
  151. The most effective Cardio for Fat loss
  152. The most effective Cardio for Fat loss | Health and Nutrition Secrets
  153. The most effective Cardio for Losing fat | add a blog
  154. Oakley Sunglasses Wholesale New » Ways to use Cardio Workout routines to Lose Fat
  155. Utilizing Cardio Training to Get Rid Of Fat | Cheap 2012 New Style Coach Handbag
  156. Using Cardio Training to Burn Off Fat | karumaglobal.com
  157. The top Cardio for Losing weight | Samsung Aircon
  158. The top Cardio for Weight loss | Identity Fraud Theft Protection
  159. The top Cardio for Weight loss | Txt Depot
  160. Utilizing Cardio Routines to Burn Fat | Colloidal Silver
  161. Utilizing Cardio Training to Lose Fat | My Blog
  162. The most beneficial Cardio for Losing weight | Finest Articles
  163. Article Zooms The top Cardio for Weight loss | Article Zooms
  164. Gold Buyers Los Angeles Orange County Riverside Phoenix Arizona The most effective Cardio for Fat loss - Gold Buyers Los Angeles Orange County Riverside Phoenix Arizona
  165. Proven tips for using Cardio Workout routines to Burn Off Fat « MASSAGE-WELLNESS-FAR INFRARED
  166. The best Cardio for Weight loss | Article Ace Web
  167. Proven tips for using Cardio Training to Burn Off Fat | Article Box Circle
  168. Finding Writers The best Cardio for Fat loss | Finding Writers
  169. The most beneficial Cardio for Losing weightCommodity Movers | Commodity Movers
  170. i Love Blogs » Blog Archive » The top Cardio for Fat loss
  171. Ways to use Cardio Training to Burn Off Fat | hiramds.us
  172. Ways to use Cardio Training to Lose WeightVerdict Writers | Verdict Writers
  173. Strategies for using Cardio Training to Lose Weight - SEO Articles
  174. The best Cardio for Fat loss
  175. The most beneficial Cardio for Weight lossArticle Circles | Article Circles
  176. The top Cardio for Losing weight | Finer Articles
  177. How to Use Cardio Training to Lose Weight - Its True!
  178. Proven tips for using Cardio Training to Lose FatAce Articles Online | Ace Articles Online
  179. Using Cardio Routines to Lose Weight | Space To Create
  180. The most beneficial Cardio for Losing weight | BLENDERS IN REVIEW
  181. Golden Articles The most effective Cardio for Fat loss | Golden Articles
  182. The best Cardio for Fat lossYour Dream Bedroom | Your Dream Bedroom
  183. Using Cardio Routines to Lose Weight | www.overto.info
  184. Strategies for using Cardio Training to Burn Off FatCreative Space | Creative Space
  185. Ways to use Cardio Workouts to Lose Fat | Guide To Building Muscle Mass
  186. The best Cardio for Losing weightDiamond Articles | Diamond Articles
  187. Ways to use Cardio Workout routines to Lose Fat | dummy blog
  188. How to Use Cardio Routines to Burn Off Fat | Oklahoma City Attorneys
  189. Proven tips for using Cardio Workouts to Lose Fat | StevenPaulCo
  190. Strategies for using Cardio Workouts to Lose Fat | 365Innovation
  191. The ideal Cardio for Weight loss | Lazy WealthLazy Wealth
  192. The top Cardio for Losing weight | Swing Trader
  193. The ideal Cardio for Losing weight | Mobile Payment Blog
  194. Utilizing Cardio Workout routines to Burn Off Fat | The KAK : Your Daily Dose of Trending LOLz
  195. The ideal Cardio for Losing weight » Funky Credit Funky Credit
  196. The most effective Cardio for Fat loss | MyBirthControlStore Blog
  197. The best Cardio for Weight loss | good
  198. The most beneficial Cardio for Losing fat | Easy Cupcake Recipe
  199. How to Use Cardio Training to Burn Off Fat | Shout Box
  200. The most beneficial Cardio for Losing fat | Make Money Online 411
  201. Using Cardio Workouts to Get Rid Of Fat | CD 128 Insulators
  202. The best Cardio for Weight loss | Steel Cut Oats Recipe
  203. The ideal Cardio for Losing weight | Viber For PC
  204. Utilizing Cardio Training to Get Rid Of Fat | Simon Cox Blog
  205. Using Cardio Training to Burn Fat | Dubs INC
  206. The top Cardio for Losing weight – Automotive Warehouse
  207. laser rhinoplasty » The ideal Cardio for Weight loss
  208. The best Cardio for Fat loss | Pac Monarch
  209. Proven tips for using Cardio Workout routines to Burn Fat | workwithbrian
  210. The most beneficial Cardio for Fat loss | Steam Escapes
  211. Proven tips for using Cardio Workouts to Get Rid Of Fat | Quantum SEO
  212. How to Use Cardio Training to Burn Fat | Defense Today
  213. The best Cardio for Losing weight | Tacoma Electricians
  214. The most beneficial Cardio for Losing fat | California Striper Fishing
  215. The best Cardio for Losing weight | Travelio
  216. The top Cardio for Losing weight | The Best of Both Worlds
  217. Strategies for using Cardio Training to Lose Weight
  218. The best Cardio for Losing weight

Leave a comment

Subscribe without commenting