Is Cardio Good for Weight Loss?

Weight loss is a popular New Year’s resolution and a common year-round fitness goal for many. But when it comes to exercising for healthy weight loss, you might not know where to start. What kind of exercise should you do? Is cardio good for weight loss? Below, we’ll answer these questions to help you start your weight-loss journey. 

Can cardio help you lose weight?

The short answer is yes — regular cardio workouts can play a role in helping you find a comfortable weight. Cardio, or aerobic exercise, refers to any continuous physical activity that raises your breathing and heart rate. It can help you burn calories and boost your metabolism. 

The long answer? If you rely solely on cardio for weight loss, you might see only modest results — or none at all. A review found that doing cardio without making other lifestyle changes, like eating balanced meals, leads to weight loss only when done frequently and at high intensity. Additionally, people may regain weight once they stop doing large amounts of cardio. 

"Cardio has its place, but it’s really part of a comprehensive plan for healthy and sustainable weight loss," said strength coach Reda Elmardi, CSCS. "That means it’s helpful to include, but you also need other components as part of that effort." These components include finding a nutritious diet with fruits, vegetables, and lean protein that works for you. 

Regular exercise isn’t just for weight loss. Cardio offers other critical benefits, Elmardi added. It can improve: 

• Heart health

• Physical fitness

• Mental health

• Well-being

What are the best cardio exercises for weight loss?

Some people may choose cardio exercises based on how many calories they burn. But a better approach is to pick activities you really enjoy, Elmardi suggested. 

The best cardio for weight loss includes workouts that are both fun and challenging — activities you can stick with long-term. There might be an activity that burns more calories. But if you hate doing it, you’ll lose motivation quickly. 

Fortunately, there are plenty of cardio workouts to choose from, so you can find a good fit. Here’s how many calories someone weighing 170 lbs can burn doing each of the following aerobic activities for 30 minutes:

• Dancing (casual): 115 calories

• Brisk walking (3.5 mph): 146 calories

• Playing basketball (non-game, general): 231 calories

• Playing doubles tennis: 231 calories

• Swimming (casual): 269 calories

• Rowing (moderate): 269 calories

• Cycling (12-13 mph): 308 calories

• Jumping rope (slow): 308 calories

• Stair climbing: 308 calories

• Running (6 mph): 385 calories 

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You can also boost your calorie burn with different training methods. For example, high-intensity interval training (HIIT) involves switching between vigorous exercise intervals and brief recovery periods. Low-intensity steady-state (LISS) cardio involves doing light aerobic activity for an extended period. Both methods have been shown to burn calories and fat. 

How much cardio should you do to lose weight?

Experts recommend getting at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous cardio each week. But some people may need more physical activity to support weight management. The amount of exercise you need to reach your goal depends on individual factors, including:

• Age

• Fitness level

• Medical conditions

• Metabolic health

So, you have to find a fitness plan that works for you. If you’re new to working out, start slowly and work toward meeting these exercise recommendations. That will help your body adjust to more movement. Plus, even small increases in physical activity have been linked to longevity. 

When trying to find a comfortable weight, you should balance your cardio sessions with strength-training workouts, said Elmardi. The reason is straightforward: Weight training builds muscle, and muscle burns more calories than fat. It may also reduce body fat. So, even if the number on the scale doesn’t change, strength training can help you increase muscle and decrease fat. Aim for two to three strength-training workouts per week. 

Tips to optimize cardio workouts for weight loss

Tailoring your workouts to meet your goals is essential when creating a fitness plan, said Elmardi. Consider these tips to optimize your cardio workouts for steady, sustainable weight loss. 

Plan a progression

While it’s a good idea to start slow — like one or two cardio sessions per week for the first month — put progression into your plan from the start. For example, after a month of training, add another weekly session. This approach helps you feel like you’re working toward a goal, said Elmardi. And you’ll be able to track whether additional cardio sessions help you lose more weight.

Think about variety

Your mindset plays a major role in achieving any new fitness goal you set. Getting bored with your routine can make it easier to quit, Elmardi said. To keep things interesting, try different cardio activities like jumping rope or running when your current routine feels stale. Or, turn your daily walk into a cardio workout to beat boredom. 

Try combining cardio and strength training 

Doing cardio and strength training in one session is an efficient way to maximize your workouts. You can combine the two with circuit training, which involves doing a series of exercises with little to no rest between each one. A bodyweight-only workout might include cardio and resistance moves such as: 

• Squats

• Planks

• Skater hops

• Lunges

• Push-ups

• Jumping jacks 

Include rest days

As you play around with how much cardio and strength training to do, don’t forget to add rest days to your plan, said Brooke Van Paris, CPT, a Life Time master trainer. Exercising all the time might seem like it leads to greater weight loss, but that’s rarely the case. Your body and mind need to rest and reset so you can stay motivated, she explained. Rest and recovery also help prevent overuse injuries.

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Written by:

Elizabeth Millard, CPT, RYT

Elizabeth Millard, CPT, RYT, is a Minnesota-based freelance health writer with 25 years of experience. Her work has appeared in numerous publications, apps, and patient education materials.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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