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How Cardio Exercise Can Help You for Sustainable Weight Loss

Tanisha Sharma | Jun 21 2024
How Cardio Exercise Can Help You for Sustainable Weight Loss


Shedding those extra pounds is not just important for your health but also for boosting your confidence, motivating yourself to give the best out of your body's potential, and keeping calm. For such an impactful purpose, cardio exercise could be your secret weapon. During a year-long study, it was found that engaging in intense cardio activities can lead to a reduction of LDL, commonly known as "bad" cholesterol, by approximately 3.6-4.5%, helping in reducing weight and improving overall health. 
Cardiovascular exercise releases endorphins, which are neurotransmitters that help alleviate stress and boost mood. Additionally, the rhythmic nature of cardio activities like running or cycling can induce a meditative state, promoting mental relaxation and spiritual connection.
This article aims to explore how cardio workouts & cardio exercise programs are the ultimate game-changers in your weight loss journey. Cardio exercises, as most of you know are short for cardiovascular exercises, the challenging physical activities that increase your heart rate and get your blood pumping. Which intends to demand a surplus amount of energy, in the end, met by the fat accumulated in your body. 

In this blog we will cover: 

  • What Is the Science Behind Cardio Exercises?
  • Top 5 Best Cardio Exercises for Faster Weight Loss
  • Some Common Questions Asked About Cardio

    Cardio workouts also involve any such activity that gets you moving and increases your heart rate for an extended period of time. Whether it's- 
    • Walking 
    • Jogging
    • Cycling
    • Dancing 
    • Jumping Rope 

Read along to learn how Cardio exercises can help you lose weight sustainably and what are the top cardio exercises you can try as a beginner.

 What Is The Science Behind Cardio Exercises?

Cardio workouts are not only about sweating but will also increase the metabolism and contribute to more calories being burned.
When you partake in cardio workouts, your body consumes more oxygen, so the heart must pump in more blood to the muscles as they need more oxygen for their operations.
This increased demand for oxygen and energy is greatly linked to the usage of fat stored in the body, and therefore, a larger amount of calories are burned during and after a workout session. 

Top 5 Best Cardio Exercises for Faster Weight Loss

Here are MultiFit's top 5 picks best suited to help you lose those extra pounds, get in shape and boost your fitness levels.

1. Running/Jogging
Jogging and running are high-power exercises that make
your heart pump faster and burn calories. 
They recruit plenty of muscles such as the leg, torso, and upper body in which the effectiveness of general strength and endurance is considered.
Running can be customized according to one's fitness levels as it is a diverse activity, ranging from people starting with brisk walks to intermediate runners running long distances. 

 2. Cycling
Unlike high-impact exercises, cycling is a low-impact one and enables a proper cardiovascular workout with no strain on the joints. 
Whether you are cycling outdoors or using a stationary one, you need to pedal which trains the legs, i.e. quads, hamstrings, and glutes. 
At welling levels that are above moderate intensity to high intensity cycling can not just help you burn a substantial number of calories but also improve aerobic capacity and stamina. 

3. Jumping Rope
You can jump rope anytime and anywhere. It improves your coordination and cardiovascular fitness. 
According to the CDC, jumping ropes can help you burn 10-16 calories per minute. 
It increases the heart rate and reduces the risk of stroke and heart disease. 
We are delighted that you are with us till the very essence of this blog. Now that you understand how it can help let's hop to where you can perform it. 

4. High Intensity Interval Training 
HIIT is an exercise plan that includes a series of short high-intensity exercises and small periods of breaks alternatively or accompanied by light exercise. 
This workout is famous for its calorie-melting effect and metabolism-boosting properties, which also track time effectively when trying to shed some unwanted pounds. 
HIIT can be performed using different exercises, for instance, jumping jacks, burpees, mountain climbers, and high knees, offering an unparalleled opportunity to constantly improve our workouts.

5. Rowing
Rowing involves both upper and lower body muscles, providing a comprehensive workout that targets major muscle groups.
Even at a moderate pace, rowing can burn upwards of 800 calories per hour for an average individual. Intensifying with short bursts of high-intensity sprints can push the calorie burn well beyond 1,000 calories per hour.
For those seeking a cardio workout without the impact stress on joints, rowing is an excellent alternative to high-impact exercises like running. Its fluid motion allows for an effective workout with reduced risk of joint strain or injury. 


We are delighted that you are with us till the very essence of this blog. Now that you understand how it can help let's hop to where you can perform it.
At MultiFit we know the importance of cardio workouts as they are a mighty weapon for weight loss and overall fitness that can be achieved through discipline leading to a wonderful transformation.
By getting into our active fitness community, picking the best cardio workouts as part of your regular exercise routine is a way you can go on a journey of energy and power. No matter, whether you opt for running shoes, bike riding, or a dive in the pool; our, experts will guide you throughout your fitness journey. 

Common FAQ's

1. Are Cardio Exercises Worth my Weight Loss journey?
Cardio exercises are phenomenal at boosting the wellness of your heart, burn calories, and make you energetic. In other words, they bring endurance.

2. How much time should I spend doing Cardio?
Go for what your body allows but the ideal time is close to about 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week for optimal benefits.

3. Do I need to Go to the Gym?
Although gym membership is not mandatory, you can leverage A fitness community like MultiFit, which has all the necessary equipment for cardio workouts under one roof, plus you get expert advice for the best results.