5 CARDIO Exercises to BURN More FAT

Whether your goal is to pack on as much muscle as possible or burn as much fat as you can, I’m generally an advocate of incorporating some cardio into your workout routine. How much to do and what style of cardio will depend on your goals, but I think we can all benefit from a little more movement each day.

With that being said, I have a lot of clients who ask me what they should do for cardio whenever they’re at the gym on their own or have some free time. Below is my answer to that, detailing five different cardio exercises ranked from the most simple and accessible to the most difficult and complex.

Disclaimer: Before participating in any high-intensity exercise program, please consult your doctor or healthcare provider to ensure it is safe for you, especially if you have any pre-existing health conditions or concerns.

  1. Walking

With the rise of wearables — Apple watches, Fitbits, etc. — counting steps has become more common, and I think that’s for the best. Tracking your steps is an easy way to increase your energy output, which helps lead to a calorie deficit, allowing your body to burn fat.

A good number to aim for is 10,000 steps per day. If you’re already getting 10,000 steps or more in every day, try increasing that number by 1,000. Incorporate more walks into your daily routine and watch your body and mental health change for the better.

2. Walking with an Incline

It’s not too different from the first exercise listed, but if your knees are up for it, walking at an incline is a great way to progress from a regular walk. With the added intensity, you’ll burn additional calories relative to a regular walk and engage your muscles more due to the added resistance. I program incline walks for several of my clients and encourage you to do the same a couple of times a week if you have no limitations that the incline would affect.

3. Playing a Recreational Sport

Recreational sports are a great way for cardio to feel simple and easy and for the time to pass by quickly. Anything from pickup basketball to swimming to tennis is a great way to get a lot of movement in and have fun while doing it. This is listed higher on the list than walking due to the added intensity of most sports and the need to potentially have other people involved.

4. Sprinting

Sprints are a great way to burn many calories in a short amount of time due to their high level of intensity. Whether it’s on a treadmill, outside, or even going up a hill, I recommend sprinting once or twice a week. Five rounds of sprinting for ten seconds, followed by a minute or two of recovery, is a good place to start.

5. HIIT Workouts / Classes

At its simplest form, you can take shorter rest periods in your training sessions (think under a minute between exercises); or, you can sign up for a HIIT class — like the ones I teach at Soho House Nashville — that are 30-40 minutes long and incorporate both strength and cardio elements. When programmed properly, HIIT classes should be programmed like a sprint, with short bursts of high-intensity movements, followed by time for recovery leading up to the next high-intensity burst. I recommend HIIT classes if you’re already familiar with basic exercise form and know fundamental strength exercises.