Burn More Fat with These 10 Killer Cardio Workouts

It’s everyone’s dream to have a shapely and fit figure, but how can one achieve it without doing any aerobic activity? You can burn more fat with these 10 killer cardio workout. The range of aerobic exercises available is so mind boggling that on the one hand choosing from among them may be difficult, but on the other, it will certainly bring the results we hope for.

So, the question that now begs an answer is:

What exercise burns the most calories the fastest?

Is there one perfect way of losing fat by doing cardiovascular exercises?

And if so, which exercises are they?

Here are 10 killer exercise workouts that can help you shed fat significantly:

  1. Plyometrics (Lose 700 calories per hour):

These are great cardio exercises to get rid of fat fast. They consist of rapid movements where there’s quick stretch followed by an equally forceful contraction.

A good example of high calorie burning exercises is jumping rope or kicking as in martial arts. With plyometrics, you can lose 350 calories in 30 minutes. If you want to know what exercise burns the most calories the fastest, it’s plyometrics.

2. Walking (Lose 300-400 calories per hour):

Once considered a perfect exercise for fat burning, it is now considered effective for the obese or beginners, as it is a low impact exercise.

The lower the intensity of the exercise, the fewer calories it helps to burn per unit of time. By this token, 15 minutes of cycling burns more calories than a 45-minute moderately-paced walk.

It should be done three times a week, for a duration of 20-45 minutes per session.

3. Running (Lose 600 calories per hour):

A much higher intensity method of weight loss as compared to walking, running is an extremely efficient technique of cardio workouts. It helps lose body fat and improve cardio-respiratory fitness levels.

In fact, if you want to know how to burn calories fast at home, the answer is running. This is because this is a very high intensity exercise and helps to burn a large number of calories, which ends up stimulating the metabolism for a much longer period afterwards.

Experts have the answer to what exercise burns the most calories at home. It’s running and jumping rope.

By running, you burn carbs as a basic fuel source and you work your hamstrings, hip flexors, quads and the calves to provide a really good lower body workout. Beginners can run three times a week for 20-30 minutes per session.

4. Cycling (Lose 600 calories per hour):

The same muscles you use for running are used for cycling, but with cycling being lower impact, anyone can do it. You can cycle either on a stationary bike or on level ground.

Both methods will suit anyone wanting to lose weight as the resistance can be altered to suit personal preferences in intensity levels.

It is also good for high intensity interval training (HIIT) since the resistance can be upgraded rapidly.

For weight watchers, cycling can help define the quad muscles in the front and can get rid of body fat. It should be done three times a week for about 30-45 minutes per session.

5. Rowing (Lose 840 calories per hour):

For a total cardio body workout, there’s nothing better than rowing on a machine. Not only is it a good high intensity exercise that strips you of your body fat, but it is the perfect exercise that works all the chief body muscles.

In impact, it is higher than walking but lower than running and burns more calories than any other aerobic exercise–an impressive 840 per hour. Beginners can start by doing 15 minutes of rowing per day, about three times a day and wind up doing 30 minutes a day three times a day.

To know what exercise burns the most calories in 30 minutes, do this one and see the difference in you.

6. Swimming (Lose 600 calories per hour):

Once again, here’s an aerobic exercise that works for the entire body, while also burning a really high number of calories. Since the body works in water which is a no-weight environment, there isn’t much risk of injury.

To cut the flab, the freestyle stroke works well, but a variety of other strokes will also put stress on different groups of muscles and work to burn more fat. Swim four times a week for 40 minutes each session to cut the flab appreciably.

7. Jumping Rope (Lose over 1000 calories per hour):

This is a great cardio exercise that can bring you great results of fat loss if done correctly. In fact, this high impact activity can define your shoulders and calves and work the muscles in these areas very vigorously.

It’s the fastest way to burn 1000 calories and requires skill, stamina, focus, strength and patience. It can be done only for short periods as it could otherwise lead to knee or hip injuries if done for long. It should be done for about 15 minutes at a time, three times a week for a loss of 1000 calories.

8. High Intensity Interval Training or HIIT (Lose over 1000 calories per hour):

This is a very effective way of reducing body fat. You can do an intensive workout in far less time than a traditional cardio workout.

HIIT incorporates a high intensity aerobic workout with an elevated metabolic rate whose effect can last for more than 24 hours after the workout. Beginners should do just one workout per week.

9. Steppers (Lose over 1000 calories per hour):

By doing these exercises, you replicate the action of normal stair climbing. This is a low impact activity that benefits the lower part of the body.

You can either use steppers that are continuous staircases where you need to keep in step with moving steps that push you down alternately.

This exercise targets the leg muscles and gives a good push to the heart. Beginners can do 30 minutes of stair climbing, three days a week.

10. Kickboxing:

Here’s a very effective aerobic exercise that burns 863 calories in an hour. With kickboxing, you can burn fat from thighs and waist. Beginners can do kickboxing three times a week, for 30 minutes each.


From the above, it is obvious that there’s no one best exercise to burn calories and lose weight, but all the exercises mentioned here are equally adept at doing this. Use a burn calories calculator to check your progress periodically.