How to Lose Weight With Cardio Exercises

To start your weight loss journey, I recommend getting a solid cardio regimen at least two to three times a week, and on the other days, focus on taking your daily steps. Then it is essential to maintain a regular routine.

Here are some cardio exercises that you can incorporate into your weekly regimen. Depending on your aerobic capacity and endurance, you can alternate between steady work and interval work. Again, start at a moderate pace and work your way up. Consistency is important in exercise, and if you follow a good exercise program, the results will not be long in coming.

Exercise bike

  • This is pretty simple for your routine.
  • All you have to do to get started is get on a stationary bike and start pedaling.
  • You can aim to do 25-30 minutes of steady-state cardio at a pace you can maintain.
  • If you want to do intervals, you can sprint as hard as you can for 15-20 seconds.
  • Once you’ve sprinted, go at a slow pace for 20-40 seconds, then repeat again for 6-10 rounds.

Incline walk on the treadmill

  • For this exercise, simply get on a treadmill and adjust the incline between 7.5 and 15 degrees.
  • If you are not so conditioned, go ahead and adjust the speed between 3 and 4 Km/h, and walk for 15 to 20 minutes.
  • If you have more cardio endurance, speed up to 5 km/h, or choose an interval setting of your choice, alternating between a fast pace and a slower ride. Do this for 15-20 minutes in total.

Rowing machine

  • Start your time on the rowing machine toward the front of the device with your knees bent and your hands gripping the handles.
    Next, use the full force of your legs to push your entire body backward to straighten your legs.
    Finish by leaning back and pulling with your arms and upper back until the handles touch your chest.
  • You can start building your endurance by rowing 1,000 to 2,000 meters.
    Or, if you want an interval challenge, you can do 3-4 sets of 250-meter sprints.

Stair Climber

  • Start on the stair climber, turn on the machine and start climbing.
  • If this is your first time climbing, go at a comfortable pace that you can maintain for at least 15-20 minutes.
  • Once you’ve built up more stamina (or if you’re a bit more intermediate), you can pick up speed or go higher for at least 30 minutes.