The Five Best Fat Burning Aerobic Exercises

27 September, 2020
Aerobic exercises can help burn fat, as long as you complement its practice with a good diet. Lucky for you, you can do them from the comfort of your home or outdoors.

When it comes to physical activity, fat burning aerobic exercises are one of the best options. Regular cardio contributes to better metabolic activity, upping your body’s ability to use fat for energy.

On the way, it works to encourage the elimination of toxins and retained fluid. In this way, aerobics also reduce the difficulty of getting rid of excess weight.

The best thing of all is that you don’t have to go to a gym to incorporate fat burning aerobic exercise into your daily routine. And luckily, many activities can be done either outside or in the comfort of your own home.

While you’ll get the quickest results by combining it with strength training, it’s worth a few minutes a day to start dropping those pounds that are affecting your health and shape.

Fat-burning aerobic exercises

1. Walking

A person jogging away.
A 30-minute daily walk can help improve blood circulation and help you lose weight. Therefore, it’s a healthy activity that fights against varicose veins and other discomforts.

Walking is one of the easiest fats burning aerobic exercises you can do and does even more for you than helping you lose weight. A study published in Medicine and Science in Sports and Exercise highlighted that it’s one of the healthiest forms of physical activity.

When you make it a part of your daily routine, blood circulation issues, fluid retention, and muscle stiffness will all go down. It’s also one of the most highly recommended activities for people with Type 2 diabetes and high blood pressure.

How to do it

  • Do some stretching before you get going. If you do 10-15 minutes of stretching, it’ll be enough.
  • Make sure to wear comfortable clothes and athletic shoes, and go for a 30 minutes brisk walk.

See also: The Benefits of Walking for 30 Minutes a Day

2. Zumba

Zumba is a fun way to get aerobic exercise as it consists of movements done to the beat of Latin music. A study published in 2016 found it to have moderate weight loss benefits.

In addition, it also highlighted that it provides psychological and social benefits contributing to a better quality of life. A 60-minute session can burn up to 1,500 calories, depending on intensity.

How do I do it?

  • Look for a Zumba class in your city, or find an open space in your home to do it.
  • Pick your favorite Latin music and exercise while you dance.

3. Step aerobics

A person doing step exercises.

Step aerobics is one of the few fat-burning aerobic exercises that not only burn fat but also helps build muscle mass. 

It has been a part of exercise routines since 1990. The activity consists of stepping up onto a small platform, bench, or step, and then back down, to the rhythm of different choreographed sequences that allow working the cardio part.

As you step, you’ll gain physical strength, balance, and the ability to concentrate as detailed by research published in Sports Medicine.

How do I do it?

  • With your back straight and shoulders back and relaxed, step up onto the center of the platform.
  • Step with your whole foot, and when you step down, be sure to properly lower your heel to the ground before your next step.
  • Avoid abrupt jumps from the platform to the ground. You could injure your knees.
  • Alternate stepping with each leg, 3 series of 20 repetitions each.

4. Cycling is a great fat-burning aerobic exercise

Another aerobic exercise that can contribute to a healthy weight is cycling. According to a study published in the Scandinavian Journal of Medicine & Science in Sports, it can help reduce the risk of chronic diseases.

Cycling is a double-tasking aerobic activity. For one, it activates your metabolism and burns fat. For two, it’s a great way to strengthen your leg muscles and glutes.

Cycling regularly fights stress, joint pain, and even blood circulation issues.

How do I do it?

  • Take your bike out, and go for 30 to 40-minute ride in the fresh air.
  • If you have a stationary bike, cycle at home for 20 to 30 minutes.

See also Seven Exercises to Tighthen Your Glutes at Home

5. Jump rope

Jump rope is one of the most efficient fat burning aerobic exercises

Jump rope is a fun activity that brings back memories of playing as a kid. It’s an exercise that contributes to fat burning while increasing muscle mass.

When you jump rope, you’re improving metabolic processes and strengthening your bones and joints as you go. It’s even good for cognitive health since it requires focus and coordination.

How do I do it?

  • Firstly, keep your head straight, looking straight ahead.
  • Secondly, your torso should stay straight and knees slightly bent.
  • Thirdly, keep your elbows close to your body and move the rope with your wrists.
  • Then, push off and land on the balls of your feet.
  • Do 50 to 100 jumps at a time.

Fat-burning aerobic exercises are a good complement to any lifestyle

All of the above exercises can contribute to fighting excess fat and calories. However, it’s essential to supplement your practice with healthy eating and other good lifestyle habits.

Finally, it’s best to seek advice from a nutritionist if you’re overweight so they can guide you on a suitable meal plan to lose weight.

  • Caponi, P. W., Lehnen, A. M., Pinto, G. H., Borges, J., Markoski, M., Machado, U. F., & Schaan, B. D. A. (2013). Aerobic exercise training induces metabolic benefits in rats with metabolic syndrome independent of dietary changes. Clinics. https://doi.org/10.6061/clinics/2013(07)20
  • Lee, I. M., & Buchner, D. M. (2008). The importance of walking to public health. Medicine and Science in Sports and Exercise. https://doi.org/10.1249/MSS.0b013e31817c65d0
  • Vendramin, B., Bergamin, M., Gobbo, S., Cugusi, L., Duregon, F., Bullo, V., … Ermolao, A. (2016). Health Benefits of Zumba Fitness Training: A Systematic Review. PM and R. https://doi.org/10.1016/j.pmrj.2016.06.010
  • Scharff-Olson, M., Williford, H. N., Blessing, D. L., & Brown, J. A. (1996). The physiological effects of bench/step exercise. Sports Medicine. https://doi.org/10.2165/00007256-199621030-00002
  • Oja, P., Titze, S., Bauman, A., de Geus, B., Krenn, P., Reger-Nash, B., & Kohlberger, T. (2011). Health benefits of cycling: A systematic review. Scandinavian Journal of Medicine and Science in Sports. https://doi.org/10.1111/j.1600-0838.2011.01299.x