Best Cardio Workouts for Weight Loss (Ranked by Effectiveness)

When it comes to weight loss, cardio is one of the most effective tools in your fitness arsenal. But not all cardio workouts are created equal. Some burn more calories, boost your metabolism, and are easier to stick to long-term. In this article, we’ll rank the best cardio workouts for weight loss based on their effectiveness, supported by science and real-world results.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training, or HIIT, is the gold standard for weight loss. It involves short bursts of intense exercise followed by periods of rest or low-intensity recovery. For example, you might sprint for 30 seconds and then walk for 1 minute, repeating this cycle for 20-30 minutes.

Why It Works: HIIT burns a ton of calories in a short amount of time and triggers the "afterburn effect," where your body continues to burn calories for hours after your workout. A 2017 study in the Journal of Diabetes Research found that HIIT reduces body fat by 1.5% more than moderate-intensity cardio over 12 weeks. Plus, it’s versatile—you can do HIIT with running, cycling, or even bodyweight exercises like burpees and jump squats.

Pro Tip: Start with 2-3 HIIT sessions per week and gradually increase intensity as your fitness improves.

Running

Running is a classic cardio workout that’s accessible to almost everyone. Whether you’re jogging through your neighborhood or hitting the treadmill at the gym, running is a calorie-torching machine. A 160-pound person can burn approximately 606 calories per hour running at 5 mph.

Why It Works: Running not only burns calories but also targets visceral fat, the dangerous fat around your organs. A 2013 study in Medicine & Science in Sports & Exercise found that runners lost more belly fat than walkers over the same period. Plus, running outdoors can boost your mood and reduce stress, which can help prevent emotional eating.

Pro Tip: Mix up your runs with intervals, hills, and steady-state sessions to keep things interesting and maximize fat loss.

Cycling

Cycling is a low-impact cardio option that’s easy on the joints but still highly effective for weight loss. Whether you’re spinning indoors or biking outdoors, you can burn 400-600 calories per hour, depending on intensity.

Why It Works: Cycling engages large muscle groups in your legs, which helps you burn more calories. A 2019 study in Medicine & Science in Sports & Exercise found that cycling improves cardiovascular health and aids in fat loss. It’s also a great way to explore your surroundings and stay motivated.

Pro Tip: Try a spin class for a structured, high-energy workout, or hit the trails for a scenic ride.

Jump Rope

Jumping rope isn’t just for kids—it’s a killer cardio workout that burns 10-16 calories per minute. That means you can torch 600-900 calories in just an hour!

Why It Works: Jump rope is a full-body workout that improves coordination, balance, and bone density. A 2018 study in Research Quarterly for Exercise and Sport found that 10 minutes of jump rope is equivalent to 30 minutes of jogging in terms of calorie burn. Plus, it’s portable and affordable, making it perfect for home workouts or travel.

Pro Tip: Start with short intervals (e.g., 30 seconds of jumping followed by 30 seconds of rest) and gradually increase your endurance.

Swimming

Swimming is a full-body workout that’s gentle on the joints, making it ideal for people with injuries or joint pain. You can burn 400-500 calories per hour swimming laps.

Why It Works: Swimming engages all major muscle groups, which helps you burn calories and build lean muscle. A 2015 study in the Journal of Exercise Rehabilitation found that swimming significantly reduces body fat and improves cardiovascular health. Plus, it’s a great way to cool off in the summer!