In the world of fitness, people have a misconception about cardio fitness. Most people consider cardio workout to mean only fat loss, whereas cardio mainly strengthens your heart and respiratory system.

You all must have heard about Cardio Exercise. These workouts are essential for your whole body, and it helps you lose weight quickly.

Why is Cardio Fitness Important?

Cardio is essential for heart functioning, and it increases the heart rate so that you reach the stage where you burn fat and calories very fast.

We all are very busy in our lives. Whether we study or work, we hardly find any time for our bodies which is not quite right. You must understand the importance of exercise in your day-to-day life. 

Research says exercising at any time of the day is beneficial and helps control weight. Cardio exercise is one of the best exercises to lose weight.

What are Cardio Exercises?

Cardio is a short form of cardiovascular exercise that increases heart rate and breathing. Many activities are included in cardio workouts, and the best cardio exercises are running, jumping rope, swimming, cycling, stair climbing, etc. These exercises are very effective in reducing weight.

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Improving Cardio Fitness

Keep in track your body weight during the weight loss regime to check the cardio fitness improvement. 

Research has revealed how many calories people burn during different activities. To find out how many calories you will burn during cardio and weight training, you can find out by keeping your body weight on track.

  • For instance, if you weigh 180 pounds (75 kg), you will be able to burn about 300 calories in 30 minutes of walking or jogging at a moderate pace. 
  • If you run at a brisk pace of 6 mph, you’ll burn about 365 calories in 30 minutes.

But many people do not know how much cardio they should do to lose weight. So today, I will tell you how much cardio should be done to lose fat or weight and increase cardio fitness.

Improve Cardio Fitness

The word “cardio” means heart. A person’s heart pumps 60-80 times in a minute, but with cardio, this heartbeat increases up to one and a half times, and this figure also reaches 100-130, which is called cardiovascular condition.

Calories are burned very fast in this stage, increasing your chances of rapidly losing weight. During this, type 1 slow-twitch muscle fibers are also activated.

Cardio does not cause fat loss, and its main job is to keep the heart system right. Simply put, fat loss is a secondary function of cardio training. The metabolism kicks high during cardio, and the body reaches the fat-burning stage.

Increasing fat loss and boosting metabolism

If you want to lose 1 pound every week, you have to stick to a 2,500 calorie per day. 

Tip- If you are doing cardio empty stomach in the morning, add carbs to your diet, which will provide energy in the long run. Also, remember, you can, and you should consume protein with all-day meals. 

How Much Cardio To Lose Weight And Fat?

According to the guidelines issued by the US Department of Health and Human Services, one should do at least 150 minutes of moderate-intensity physical activity per week. 

If you do 30 minutes of cardio daily, five days a week, then it is enough. 

According to a Harvard Medical School article, cardio is essential for adults, the elderly, and the disabled.

Cardio is usually a low-intensity training, and the intensity has to be maintained for longer—for example, walking, cycling, and elliptical.

One should also do High-intensity strength activities at least two days a week for other health benefits.

Although one does not need 30 minutes of cardio in a single session, one can intermittently.

Benefits of Improving Cardio Fitness

  • It helps burn fat and calories
  • It makes the heart more robust so that it does not have to work hard to pump blood.
  • It increases lung capacity.
  • It helps reduce the risk of heart attack, high cholesterol, blood circulation, diabetes, cancer, etc.
  • It makes you feel good. It can also provide temporary relief from tension, depression, and anxiety.
  • It helps to sleep better.
  • Improves immunity
  • It gives more confidence in how you look and feel.
  • It helps to increase bone density.

How to include and improve cardio fitness?

It is how you can include cardio in your lifestyle.

You can also reach your cardio goals with 10 or 15 minutes of workouts throughout the day. For example, if you walk 10 minutes before breakfast, 10 minutes during lunch break, and 10 minutes after dinner, it can be perfect and beneficial for you.

Or you can also walk for 15 minutes in the morning and 15 minutes in the afternoon if you’re starting, gradually coming up to 150 minutes a week.

If you are already working out and fit, you can cut your workout time by half. That is, you can do cardio and heavy workouts only for 75 minutes a week.

Cardiovascular Exercise Examples

  • Cycling
  • Walking
  • Running
  • Stationary Bikes
  • Elliptical Trainer
  • Treadmills
  • Rowing Machine
  • Climbers
  • Stair Climber
  • Jumping Rope
  • Swimming
  • Circuit Training
  • Rowing

Types of Cardio Exercises For Weight Loss

We can keep ourselves healthy by keeping our weight under control. If our body is not healthy, we will not be able to do any work properly. So be sure to try the following five workouts.

Running is beneficial

Running Man

It is an essential cardio exercise. If you want to lose weight, running is a must for you, and it helps reduce and burn fat and calories from your body. If you are doing this for the first time, you should first run for a short time, increasing the running time.

Jumping Rope Benefits


Jumping rope is also a very effective workout and can give you a lot of benefits. It makes your muscles strong and is very beneficial for your heart and lungs. If you have never jumped rope before, you can start jumping rope for a short time initially and gradually increase the time, which will help you reduce weight.

Climbing Stairs

Climbing Stairs

If you want to lose weight, then you can use climbing stairs. Climbing and descending stairs every day help burn calories from your body. With this, you can burn 600-700 calories in a day. It makes your lower body strong and reduces your weight fast. It puts more pressure on your joints and knees, so you should do it very carefully.

Go Cycling


It is not a very intense workout, but it can help you lose weight. If you want to lose weight in sports, there is no better option than cycling. If you can’t cycle outside, you can cycle in the gym or even in your home. You start by cycling for half an hour every day and gradually progress. You will get a lot of benefits from this.

Go swimming


If you are interested in swimming, you can also lose weight through this. It helps in keeping your whole body healthy and fit. Even if you swim for some time, you can burn 30-35 calories. Swimming keeps you in shape and also strengthens your muscles. So, swimming is a great way to lose weight.

Now you must have understood how vital cardio is in everyone’s lifestyle. So, start incorporating these exercises today and improve your cardio fitness.