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6 Proven Aerobic Exercises for Weight Loss

6 Best Aerobic Exercises for Weight Loss

You were extremely busy with office work for the past two months and didn’t get time to exercise. In these two months, you have worked on your desktop continuously, ate a lot, and then taken some rest after a hectic day.

Finally, you were able to complete the project successfully. But, you have gained a good amount of weight, and oh my god, your marriage day is coming close! You have only two months to come back to your normal weight. You cannot join gym classes because you need to help your parents with marriage preparations.

All you can do is, take out time and do some quick weight-reducing exercises at home. Your friend has advised you to go for aerobic exercises. We have no time to waste. So, let us quickly explore aerobic exercises for weight loss.

Cardio Exercise

Cardio is a short name for cardiovascular. Cardio exercise is said to be the best key for quick weight reduction. It focuses on areas with heavy muscles and thus reduces fat quickly. Cardio exercise is grouped into two parts, low-intensity cardio, and high-intensity cardio. So, what are the basic features of these exercises?

Low Intensity Cardio

  • It is a long duration exercise that lasts for 60 to 90 minutes
  • Being a low-intensity exercise, it only requires fat for energy generation

High Intensity Cardio

  •  It is a short duration exercise that lasts for 20 to 30 minutes
  • It is a high-intensity exercise that requires fats as well as carbohydrates for energy generation
  • It reduces weight faster than low-intensity cardio

It is advised that a person should try both of these simultaneously for the best results. Let us check out some of the best cardio exercises for weight reduction?

Best Cardio Exercises


Running is said to be the best option for quick weight reduction. You burn calories depending on the weight of your body. You can use the mentioned formula to calculate total calories burnt per mile, .75 x your weight (in lbs.).


Swimming is said to be the best cross-training exercise which is useful for full-body exercise. The amount of calorie reduction depends on different swimming activities. For instance, if you are doing a fast freestyle swimming stroke for approximately one hour and you weigh 155 pounds, then you tend to reduce 704 kilocalories.


Do you know how to ride a bicycle? No, then move ahead and learn it because you can reduce a good amount of weight on a bicycle. You can also buy a stationary bicycle and run it at home. Depending on the resistance of the bicycle, you can reduce 250 to 500 calories in 30 minutes.

Brisk Walking

Brisk walking is a low-intensity workout. Just get up early in the morning and visit a park in your area for brisk walking. You can use the mentioned formula to calculate total calories burnt per mile, .53 x your weight (in lbs.).

Step Aerobics

It is the most interesting and entertaining form of aerobics and is mostly preferred by women. An elevated platform is used to step up and down along with different hands movements. It is a choreographed form of exercise and mainly focuses on the legs, thighs, and hips. One can burn approximately 400 calories in 30 minutes.

Jumping Rope

Do you remember the time when you used to play the “jump a rope” game? And now, you need to play the same game, but with the aim to reduce weight. This is also one of the most effective forms of reducing weight and you get a complete body workout. On average, you can burn about 11 calories per minute. 

So, these are some of the best cardio exercises that would help you in quick weight reduction. There is no need to spare time for a gym class, just follow the below-mentioned steps to prepare a plan and work out at home.

  • First, select some of the best exercises.
  • As you are a beginner, start at an intensity that you can handle. Perform a workout for 30 minutes every day.
  • Keep on increasing your time and intensity every week.
  • After two weeks, you will be able to handle a strenuous workout.
  • Continue the fast pace of exercise and keep on varying the speed. 

A short and simple note that will prove to be an effective beginning: “Prepare your plan and stick to it!”

Cover Photo by Andrea Piacquadio from Pexels

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