Cardio is one of the most effective ways to burn calories and support weight loss - but not all approaches are equally effective.
Whether you’re new to exercise or looking to refresh your routine, this expert guide will help you identify the most effective exercises, structure your sessions, and get the most out of every workout.
Village Health + Wellness Club’s National Group Fitness Manager, Diana Wright, answers your most-asked questions.
Cardio for Weight Loss: At a Glance
-
Choose cardio you enjoy; consistency is key for long-term weight loss and motivation.
-
Include exercises that use large muscle groups 3-4 times per week, raising your heart rate without overexertion.
-
Try HIIT, steady-state cardio, or machines like treadmill, elliptical, rowing, bike, or swimming based on your preferences and joint health.
-
Combine cardio with strength training to burn calories, build muscle, and boost metabolism for faster, healthier results.
-
Consistency matters; aim for 30-minute sessions 3–5 times weekly, pair with a balanced diet, and consider routines like the 12-3-30 treadmill workout for effective calorie burn.
What is the Best Cardio for Weight Loss?
The most effective cardio for weight loss is the one you genuinely enjoy - because enjoyment builds consistency, and consistency is what keeps you showing up on cold mornings and tired nights.
Ideal cardio for weight loss should:
-
Use large muscle groups like your legs, to burn more energy
-
Be something you do around 3-4 times a week, consistently
-
Raise your heart rate without feeling overwhelming
Whether it’s walking, rowing, swimming or something else, it’s calories you burn over time that will help with your weight loss.
HIIT Exercises
High-intensity interval training (HIIT) is made up of short bursts of intense effort followed by a period of rest (e.g. Treadmill: 30 second walk, 30 second walk).
HIIT sessions can be great for weight loss because they:
-
Save time and burn a lot of calories in a short workout
-
Boost/build fitness quickly
-
Are a great option for people who get bored doing long cardio sessions
Looking for a simple way to maximise fat burn on the treadmill? Try our treadmill HIIT workout plan.
What Cardio Exercises Should I Try?
-
Brisk walking - easy, low-impact, great for fat loss
-
Treadmill - adjustable, beginner-friendly
-
Cross trainer - full-body, low-impact and joint-friendly
-
Rowing - works legs, arms and core (rowing machines actually work every muscle in your body!)
-
Bike - great for if you have knee or ankle pain
-
StairMaster - intense leg and glute workout
-
Swimming - full-body and gentle on joints
-
Group classes - fun and motivating (and competitive if you want them to be!)
For examples of routines to try at the gym, see our guide to cardio workout plans for beginners.
Cardio vs Weights?
Cardio helps you burn calories and improves your heart health, while weights help you build muscle, increase metabolism and burn more calories in the long term.
The best approach is to do both as combining them gives the fastest, healthiest results and also provides you with a varied workout, which means less chance of getting bored!
Should I Lift Weights Before or After Cardio?
It depends on what your priority is. If you’re training to run a race and your goal is stamina, prioritise your cardio. If you’re training for strength and muscle tone, prioritise weights.
The only exception is if you’re using cardio to do a light warm up before weight training.
Elliptical vs Treadmill - Which is Better?
The elliptical is great if you want low-impact cardio and the treadmill is ideal if you enjoy walking or running. When it comes to which is best, it really depends on which one you enjoy, which one feels good for your body and which one you’ll use consistently.
|
Elliptical |
Treadmill |
|
Very low-impact, making it gentle on knees, hips and ankles |
Perfect for walking, jogging or running at any fitness level |
|
Works both the upper and lower body at the same time |
Burns calories quickly, especially with incline or higher speeds |
|
Ideal for steady, comfortable cardio sessions |
Easy to adjust pace and incline to make your workout harder or easier |
|
Great if you’re recovering from injury or prefer a smoother movement pattern |
Great for interval training or HIIT-style workouts |
Will 30 Minutes of Cardio Help You Lose Weight?
Yes, if you’re doing 30 minutes of cardio a day, consistently. That needs to be 3-5 times a week and ideally paired with healthy-eating, a calorie-controlled diet and for even faster results, weight training.
What is the 12-3-30 Cardio Rule?
The 12-3-30 cardio rule is a treadmill workout where you walk at a 12% incline, at 3 mph, for 30 minutes.
It’s popular because it’s straightforward, easy to follow and gives you a challenging yet low-impact/joint-friendly workout, which doesn’t involve running. It’s also great for burning calories because it really works your legs and glutes.
Get Started with Cardio Today
Ready to give cardio a go? Find your local gym for top cardio machines, HIIT classes, personal training, and more.
Book a tour of your local club or speak to one of our personal trainers to create a plan that works for you.