Cardio workouts involve using large muscle groups for an extended period (about 20 minutes). They’re done at a moderate and steady pace throughout the workout, and they’re a great way to stay in shape. The goal of these exercises is to maintain muscle tone, lose weight, and improve cardiovascular health (which is where the name comes from).

On top of following a balanced diet, cardio exercises are the best way to lose weight. It’s worth noting, though, that not all exercises have the same caloric output.

If you’re looking to lose weight quickly, you’ll want to include exercises that burn the most calories in your routine.

All these calculations are based on a 55-kg woman.

This is the ultimate ranking of the most calorie-burning cardio exercises. In this amazing lineup, you’ll find the best workouts for weight loss. Just a heads-up!

1. Running at 10 km/h

57 Calories burned in the last 5 minutes

Running is the best way to burn calories, even if it’s just a little. It’s the go-to for slimming down, and it’s recommended by all fitness plans aimed at weight loss.

2. Spinning at 20-25 km/h

56 Calories were burned in the last 5 minutes

As you might imagine, intense spinning burns the most calories. If you’re looking to lose weight quickly, indoor cycling is a great option. To burn 56 calories in 5 minutes, you’ll have to exceed 20 km/h. Ready to give it a go?

3. Elliptical

56 Calories were burned in the last 5 minutes

Just a heads-up: the elliptical trainer is making a strong showing here. This cardiovascular exercise gets your whole body moving and helps you coordinate your leg and arm movements. The great thing about this machine is that it’s easy on the joints. The elliptical motion of the bike takes the pressure off the knees and ankles.

4. Climbing

54 Calories burned in the last 5 minutes

Climbing is a great workout, even though it’s not a high-impact sport. It gets your heart rate up a lot! By holding on to the rock, you keep your muscles in a constant state of tension, which requires more effort from your heart.

5. Jumping rope

49 Calories burned in the last 5 minutes

As with all other exercises, the number of calories burned depends on the athlete’s metabolism and how hard they push themselves. Jumping rope at a regular pace can burn about 10 calories per minute. Plus, you’ll also boost your glutes, quads, legs, shoulders, and arms.

6. Water rowing

43 Calories were burned in the last 5 minutes

The water rower is often overlooked in gyms. They’re often tucked away in a corner, right after the other cardio equipment, and rarely used. If you’re tired of running a treadmill, this machine is worth a try. It’s a great way to burn calories and also strengthens your shoulders and back.

7. Vinyasa yoga

43 Calories were burned in the last 5 minutes

Surprised? Yoga can indeed burn more calories than a walk or an aerobics class. It’s worth noting, though, that only certain types of yoga are effective for this. We’re talking about Vinyasa, a very dynamic yoga exercise where the rhythm of breaths must accompany the change of posture.

The most advanced students can change position so quickly that it seems as if they are dancing. You can burn more than 500 calories in a single class.

8. Aerobics

The last 5 minutes of the aerobics session burned 39 of calories.

Perhaps you were anticipating a higher calorie burn from your aerobics class. I’m sorry to disappoint you. While it’s true that Zumba or Bodypump aren’t the most calorie-burning exercises, they can be a fun way to lose weight. If you do the math, you’ll see that you can burn up to 400 calories in one hour of class.

9. Stepper at 3 km/h

34 Calories burned in the last 5 minutes

The walker or stepper is a very practical and comfortable machine that you can keep anywhere. They’re affordable and don’t require a lot of upkeep. To use it, you have to lean on the platforms and move in the same way you would when walking.

The stepper is different from an elliptical trainer in that it doesn’t involve the upper body, and the movements are much shorter than pedaling. The exercise is similar to walking at a brisk pace.

10. Tennis match

 30 Calories burned in the last 5 minutes

At the bottom of our calorie-burning ranking are the matches you play every Sunday. If that seems disappointing, it’s worth noting that in a normal match, you spend a lot of time waiting for your opponent to pick up the ball.

Summary

Cardio is key for keeping your muscles in shape, losing weight, and improving your heart health. Different exercises have different calorie outputs, so picking the right ones can help you reach your weight loss goals more quickly.

From running and spinning to climbing and jumping rope, adding these high-calorie-burning activities to your routine will help you get the most out of your efforts. Remember other exercises that get less attention, like water rowing and Vinyasa yoga.

These can also help you burn a lot of calories. When you understand how these workouts affect your body, you can create a balanced and effective fitness plan that’s right for you.