Cardio workouts are a big help if you're trying to lose weight, but running, walking, cycling, and swimming might not be your cup of tea. If that's the case, or if you're just looking to shake up your routine, bodyweight cardio workouts are a great option, routines you can do at home with a minimal amount of equipment to get your heart rate up and burn calories. For the best results, it's all about choosing the right exercises.
That's why we asked nine trainers to give us their best cardio exercises for weight loss and rounded them up here, complete with step-by-step instructions. Of course, it's worth noting that weight loss isn't only about cardio; strength training builds muscle and boosts your metabolism, which helps you burn more calories even when you're not working out. And a healthy diet is just as important, so make sure you're eating plenty of protein to build muscle, fats to keep you full, and carbs to fuel up and stay energized. (It's also recommended to minimize your intake of ultra-processed foods, which have been shown to lead to weight gain.) Cardio is a key piece of the puzzle, though, both for pure calorie burn for weight loss and general health benefits like staving off heart disease and preventing diabetes.
With all of that said, let's get ready to break a sweat! Grab some water and throw a couple of these must-do cardio exercises into your routine to help you lose weight.
Jump rope engages multiple muscle groups while spiking your heart rate, allowing for a solid calorie burn, said ACE-certified personal trainer Michael Julom. It's also a simple, accessible activity you can do just about every day, he added. PS: if you don't have a jump rope handy, just pretend (as pictured).
Your legs contain some of the biggest muscles in your body, said trainer Bobby Aldridge, ACE, CSCS, so you'll burn more calories if you work them hard in your routines. Squat jumps are a great way to do it: "the higher you jump, the more calories you burn," Aldridge said. (You can also remove the jump and do a traditional squat for a low-impact version.)
"This basic exercise works the full body and gets the heart pumping," Aldridge said. Do it as quickly as you can (with proper form) and you'll get double benefits: heart-pumping cardio and strength work in your upper and lower body.
This classic Pilates mat exercise works your core, sure, but "the pumping motion of the arms gets the cardiovascular system working right away," said nationally-certified Pilates instructor Alina Sedano. "It helps increase the heart rate and circulates blood throughout the body," she said, so you're burning calories while strengthening your core muscles.
"Plank jacks are the ultimate calorie burner and a great full body workout," Sedano said. Your entire core is getting a workout as it stabilizes your body, and your arms will be shaking holding you up. Meanwhile, the jumping will get your heart rate up fast, a solid combination to help you torch calories. To modify, Sedano suggests stepping one foot out a time instead of jumping.
Burpees might be painful (in a good way!), but "they work your whole body" and get your heart rate seriously spiking, said Javen Palmer, a Level-3 personal trainer in the UK. Palmer's tip: adding a burpee finisher after a strength workout, which is "a great way to increase that calorie burn." You can also try these burpee variations to work up to the full, high-impact exercise.
"High knees are best for cardio," said Casey Cohen, NASM-certified personal trainer for beRevolutionarie. This classic move is all about getting your heart pumping and your body burning calories fast. For a lower-impact workout that also challenges your balance, Cohen recommended taking out the running motion and just lifting and holding one knee at a time.
"This exercise is so effective for weight loss because it is extremely explosive and accelerates your heart rate quickly," said ACE-certified personal trainer Samantha Watson. It's also a full-body movement, which means you're working more muscles and burning more calories.
"This may seem like an odd one," Palmer said, "but the best thing about push-ups is that helps you build lean muscle mass." When you have more muscle, your metabolic rate speeds up and helps you burn more calories when you're at rest. For the cardio boost, try doing your push-ups at a faster pace while still maintaining correct form.