This story has been updated since it was originally posted on 8/23/21 to include more expert insight
From your brain and your joints to your heart and your lungs, cardio is a crucial part of any fitness routine that’ll leave you feeling your best. Cardio is also helpful for weight loss, as it gives you a boost in daily calories burned. However, oftentimes when we think of “effective” cardio we imagine suffering through a prolonged sprint on a treadmill. For those of us that despise running but want to make physical progress, what are some good options for cardio that are bearable and, if it’s not too much to ask, enjoyable?
To answer that question, we checked in with Jessica Mazzucco, an NYC-based fitness trainer and founder of The Glute Recruit. She told us that HIIT, or high-intensity interval training, is among the best choices. Read on for all of her expert insight and advice.
Benefits of HIIT for weight loss
Although there are so many forms of cardio to choose from and everyone has different preferences and physical ability, Mazzucco says that one of her favorite types of cardio, especially for full body weight loss, is HIIT. HIIT, or high-intensity interval training, is an extreme workout program that is meant to build endurance and strength. "HIIT is an excellent way to lose weight in a short amount of time. Most people can burn the same amount of calories in a 20 minute HIIT workout as they can doing steady-state cardio for 45 minutes." Mazzucco says, "It also ramps up the body’s metabolism, and as a result, even after your workout is complete, you will continue to burn calories for hours after."
Vivian Yu of One Body Personal Training echoes this sentiment: "These workouts alternate periods of high-intensity activity with periods of rest or low-intensity activity," she says, noting that "HIIT workouts are great for boosting your metabolism because they are very intense and require a lot of energy to complete."
Dietitian Dana Ellis Hunnes seconds this, emphasizing that HIIT "increases your heart rate a lot during exercise, giving you that high burn during your workouts, but it keeps your body temperature higher after workouts increasing the post-workout calorie burn (aka metabolic rate)."
But the benefits don’t stop there. "In addition, you may also gain muscle while doing HIIT, you can increase your cardio stamina, and HIIT is usually a full body workout. HIIT forces your body to use fat as a source of energy as opposed to carbs, and may help improve heart health. HIIT may also reduce blood pressure, blood sugar, and heart rate."
Add weight lifting for more weight loss
Aside from regular weekly cardio sessions, one way to boost weight loss, or get out of a weight loss plateau, is to add weight lifting into your workout routine. According to Mazzucco, it’s necessary to obtain visible results in your body.
"Cardio and strength training tackle different areas of the body, but both have significant benefits," she says. "Cardio usually burns more calories per session, helps you burn fat, and targets the core and lower body muscles. Weight training, on the other hand, helps you build strength in all parts of the body and raises how many calories your body burns at rest."
Mazzucco recommends rotating between HIIT, cardio, and strength training, so that you not only target all parts of your body, but also so that you don’t become bored with your exercise regimen.
Dedicate ample time to your workouts
However, the most important thing to focus on is how much cardio you’re doing each week, regardless of type. "Anywhere from 150 to 300 minutes of moderate-intensity cardio a week is ideal for losing weight or maintaining body weight," she says, "However, I would recommend at least 30 minutes of moderate-intensity cardio five days a week or vigorous-intensity cardio three days a week."
Walking, kickboxing, dancing, and cycling—the options are endless. And being able to tailor what you do with how much time you have each week, and what you’re in the mood for, is the best way to ensure you’re moving consistently and intentionally.
The bottom line
Ultimately, the key to weight loss is consistency, whatever that looks like for you. The most important question to ask when deciding on what cardio to do is whether or not you enjoy it. Creating a consistent workout regimen requires finding things you like to do regularly, so that you can maintain a routine that will show results. And don't forget the importance of a great diet, too! When you combine your workout routine with healthy eating habits, you'll be well on your way to the body of your dreams.
READ MORE: HIIT Exercises That Can Help You Tone Up Faster, Trainers Say
