Cardio

The most efficient cardio for weight loss isn't slogging away on a treadmill. Shocking, we know. When people set out to lose weight, their mission usually begins in one familiar place: the treadmill. In fact, this old gym touchstone—that cardio equals weight loss—is so well-worn that it's practically a law of the universe.

People think, "I need to keep my weight down, so I'll do more cardio," then trundle over to their treadmill for 45 minutes of mostly unpleasant sweating. But here's the thing: Cardio doesn't necessarily translate to weight loss. In fact, one could argue they're two totally different modes of training.

Best Cardio With Step-by-Step Instructions

1. Sprinting

Sprints outside, on a treadmill, or even up stairs or bleachers are great to burn the most calories in the least amount of time. No equipment is really necessary and you can do these workouts just about anywhere.

“Sprinting is simple, and it burns huge amounts of calories—when looking to shed weight, it tops the list. While steady-state running or jogging burns plenty of calories, increasing your speed and intensity will really pay off,” says Adams.”

The best part? Sprinting leaves no muscle unscathed. It’s among the most efficient cardio you can do.

The best way to do it:

  1. If you’re outside on a track, sprint a lap (400m), then jog a lap. Repeat this for as long as you can.
  2. If you’re on a treadmill, do an all-out sprint for 20 to 30 seconds, then slow the belt down and jog for a minute or so before repeating.
  3. At a stadium or a flight of stairs? Run up to the top as fast as you can, then jog or walk down. It’s never a good idea to run down stairs or bleachers, so use the downward portion for your active rest periods. Really lift your knees high to activate your glutes and build power.
  4. If you want a combo of sprinting and plyos, repeat this workout 5 to 10 times with no rest between exercises and just 1 minute between rounds:
  • Sprint x 50 yards
  • Situps x 50 
  • Backwards Sprint x 50 yards
  • Reverse Crunches x 50 
  • Burpees x 10

2. High-intensity Interval Training

HIIT is among the best types of cardio because it provides a well-rounded workout while burning a ton of fat and calories.

“HIIT workouts can vary greatly, from 500 calories per hour to 1500-plus calories per hour for an 180-lb man. HIIT workouts are great because of the intensity of each exercise as well as the variation of exercises and reps,” says Ryan.

Pairing any bodyweight movement with a weighted movement and a traditional cardio element and you have the perfect recipe for an amazing fat-burner.

The best way to do it:

  1. Look for Tabata, HIIT, and and vigorous interval classes that comprise AMRAPs (as many rounds as possible) and EMOMs (every minute on the minute) using weights at your local gym. Be sure to keep rest periods to a minimum to really maximize your efforts.

3. Rowing

Take a look at any collegiate rower’s body and you’ll surely be envious of their V-cut frame.

“Rowing makes the list because it’s a great way to incorporate the upper and lower body in a relatively low-stress manner on your joints and ligaments. It’s also a great way to work the posterior chain,” explains Ryan.

Following a moderate pace on the rowing machine (erg) can burn upwards of 800 calories per hour for an 180-lb guy, but increasing the intensity with short sprints will get that number well over 1,000 calories per hour very quickly. This is one of the most efficient cardio methods for those who find running too intense on joints. 

The best way to do it:

  1. Keep your chest up and use your entire body when rowing: Begin by powering through the legs. Then, as you start to hinge back, initiate the pull. That whole process should take 1 second, while the reset takes 2 seconds. Even as your stroke gets faster, that ratio should stay.
  2. The biggest mistakes is letting your arms do all the work.
  3. To burn fat fast, set a clock for 20 minutes. Row 250 meters in 1 minute, rest for 1 minute, then repeat.

4. Swimming

Swimming is among the best cardio training because it’s low-impact, total-body workout that starts the second you begin treading water. 

“You’re essentially fighting gravity, so your muscles are working extra hard to keep you afloat without getting a break until you’re out of the water. In fact, with just one minute of fast swimming, you’ll burn 14 calories.” says Boudro.

“Remember that the type of stroke makes a difference. A breast stroke burns fewer calories than the butterfly, so be sure to incorporate different strokes in your training,” Adams says.

The best way to do it:

  1. An easy way to burn calories in the water is to simply tread water. You can do a few laps, then have a water-treading interval, and repeat.
  2. If you’re able to swim at a high level, swim as fast as you can for as long as possible.
  3. If you aren’t such a strong swimmer, do swimming intervals: Swim as fast as you can down the length of the pool and back, then swim slower for the same distance. Alternate these intervals for the duration of your workout.

5. Cycling

Stationary bikes are a mainstay at most gyms, but there’s a reason most people aren’t waiting in line to use them.

“You must be willing to go at an intense rate. So no pedaling while scrolling through your smartphone. During a vigorous indoor spin class, the average 180-lb. man may burn close to 1,150 calories per hour, while a more moderate ride will only burn half that amount at about 675 calories per hour,” says Adams. If you want a quick burn, do sprint intervals on an Airdyne bike.

The best way to do it:

  1. Keep the intensity really high on the intervals for a couple of minutes, then slow down for a minute or so, continually repeating these intervals for as long as you can.