7 Cardio Exercises to Lose Weight Fast

 One of the ways to lose weight fast is by doing regular cardiovascular (cardio) exercise. Citing Eat This, cardio exercise has benefits for:

• Burn calories
• Helps improve heart health
• Increase endurance.

Quoting Healthline, Multazim Shaikh, fitness trainer and nutritionist from FamFits said that cardio is the most effective form of exercise for weight loss because the higher the heart rate, the more fat the body will burn.

To lose weight or maintain weight loss, we need up to 300 minutes of moderate physical activity a week, according to the Mayo Clinic.

This means that in a week we can spend 5 days with 60 minutes of cardio exercise every day.

There is also cardio exercise to lose weight fast that can be done with or without equipment, including the following:

1. Walking briskly 

Quoting Eat This, walking is the most basic movement we can do.

If you don't move much or aren't used to doing any kind of cardio, start by walking at a brisk pace.

Find a scenic route in the neighborhood or you can head to the park and start walking at a brisk pace.

Do it continuously for 20 to 30 minutes to start the habit.

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2. Running

Quoting Eat This, running is a fairly basic cardio exercise movement pattern.

For beginners, for the initial stages of training, you can start by practicing breathing, no need to focus too much on the mileage target. It is enough to routinely repeat the activity of running.

Once you get used to it, you can increase your speed and mileage every week.

3. Dancing 

Quoting Eat This, another fun cardio workout is to join a dance class.

Dance classes can include:

• Salsa
• Zumba
• Hip-hop or something.

Dancing can be a choice of cardio exercise because we can keep moving as long as we follow the rhythm of the music.

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4. Bodyweight training

Bodyweight training is a type of exercise that uses body weight and gravity.

Quoting Eat This, bodyweight training can be done, such as:

• Knee lift (High Knees): move the knee at hip level back and forth.
• Butt kickers: kick your heels back toward your butt.
• Movement A (A-Skips): movement by lifting one hand and the opposite knee.

5. Jump rope

Citing Healthline, jumping rope not only improves coordination and cognitive function, but the intensity of this exercise increases heart rate.

Shaikh says that jumping rope helps burn about 1,300 calories per hour.

• Warm up with 8-10 jumps.
• Then jump continuously for 1 1/2 minutes.
• Rest for 15 to 30 seconds and repeat.
• Complete 3 sets.

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6. Burpees

Citing Healthline, burpees combine squats, jumps, and push-ups.

Shaikh says burpees are an effective exercise because : 

• It burns fat from the whole body.
• Work multiple muscle groups, such as the chest, legs, and core.

The Shaikh's suggestions for doing burpees include:

Do 10 burpees in 30 seconds and then rest for 30 seconds.

Repeat for 5 minutes.

7. A simple way in the middle of daily activities

Citing Healthline, during daily activities, we can also do cardio exercises, such as the following:

• Walk up and down the room while watching tv during commercial breaks or while talking on the phone.
• Take the stairs instead of the elevator.
• Walk longer when parked farther away.
• Schedule a walking meeting with your co-workers.
• Get off the bus stop further away from your destination, to continue on foot.
• Dancing while doing housework, like mopping the floor