Top 10 Best Cardio Exercise That Burns Your Calories Expenditure & Fat.

Muscles Worked:Overall body muscles
Level:Beginners to Advanced
Main Goal:Flexibility, Core stability, Fat loss, Balance, and Lower the risk of falls or diseases.

Cardio workout is the best source of your fitness. By doing cardio exercise, it helps to pump your heart health rate, build your flexibility, and also your overall strength. Cardio is a high level of weight loss exercise, that also builds your abs and oblique muscles (that everyone loves to have). By watching the full article, you can implement an effective cardio workout at home or at the gym, even if you do not have a lot of space or equipment.

Before and after workout cardio is the best option for warm-up or cooling down your body. Warm-up is very essential to start a workout, where you can do dynamic stretch, cardio, and lightweight or bodyweight exercises. After a workout, 15-30 minutes of cardio is compulsory for those who have diseases like obesity or being overweight. It’s the fastest method to lose unsaturated fat.

Squat Jump

Squat jumps are a powerful, plyometric exercise that strengthens your entire lower body and increases your heart rate for a significant calorie burn. Squat Jumps target quadriceps, glutes, hamstrings, and calves.

squats jump

How to do Squat Jump?

Stand with the feet hip-width apart by putting your hands at chest level and bending your keens to lower onto the squat. When your hips go on your knees level, push the body up and jump in the air by swinging your arm back and by extending your hips forward. Land gently back in a squat and repeat.

Jump Rope

Jump Rope is the best cardio exercise for beginners at home that includes burning calories, better coordination, stronger bones, and improved heart health.

Jump Rope

How to do Jump Rope?

Jumping rope is high impact and requires practice to do. It looks easy, but starters may pay some difficulties to do. For the best results, turn the rope with the wrists, and land softly. Only jump high enough to clear the rope.

Related: How to do jump rope, step by step?

“Screamer” Lunges

Screamer lunges help to strengthen your lower body, including your: Quadriceps, Hamstrings, Glutes, and Calves. It also improves your heart health.

How to do Screamer Lunges?

Stand with the feet hip-width apart. Extend the right leg back to a lunge position. Push off with the right foot to lift the right bended knee to hip height while your left leg is extended straight when you are jumping in the air. Return the right foot to the starting position and repeat it until 10 reps are completed on one side. Then switch to another one.

Jumping Jacks

Jumping jack exercise is a part of a cardio workout that works on the heart and other muscles like glutes, quadriceps, and hips. It also put a little bit effect on your shoulder, abs, and obliques.

Jumping Jacks

How to do Jumping Jacks?

Stand straight and arms at your sides. Now jump and spread your legs wider than your shoulder-width at the same also lift your arms overhead. At the same momentum, again jump and go to the starting position and repeat it same without pause.

Mountain Climber

Mountain climbers work several different muscles including the shoulders, hamstrings, core, triceps, and quads. It is also the best workout to develop your overall fitness and makes you shapely and slim.

mountain climber

How to do it?

Start in a high plank with your hands directly under your shoulders. Bring one knee toward your chest by another one straight. Alternate, bring the opposite knee forward with the same action at a time, while when you put the first knee back to the same position.

Tip: Keep your core, butt, and quads engaged to avoid rocking your hips.


Burpees are an advanced level of cardio workout that boosts your cardio fitness and burns unwelcome fat from your body. It is also the best exercise for heart health.


How to do Burpees?

Stand with feet hip-width apart and engage your core. Jump up, then immediately drop your hands to the floor and shooting feet back so you’re in a high plank position. Then do one push-up and quickly jump to feet back to hands without any pause, stand, and jump up again in one movement. This is your one burpee, now completes your desired reps without any pause.

Plank Jacks

Plank jacks are combined with cardio and core-strengthening exercises. They can help you strengthen the muscles of both the upper and lower body.

Plank Jacks

How to do Plank Jacks?

Start in a plank position with your elbows under your shoulder. The body should be straight from head to heels. Bring your feet together and immediately jump and spread your legs wider than shoulder-width. At the same pace jump back to a starting position and repeat it until your targeted reps are not completed.


This is the best cardio exercise who suffer from diseases like blood pressure, diabetes, arteriosclerosis disease, obesity and etc. It improves your heart health rate and metabolic rate that improves your fitness very fast. It is the best cardio exercise to burn an unlimited of calories that kill unwanted fat.

Note: Here running doesn’t mean your full speed, it is a pace like above your normal walk then it can show you effective results. It is just between your running speed or walking speed.


Swimming is a low-impact cardio exercise that improves your muscle strength, blood flow, tidal volume, and heart capacity. It burns a lot of calories that make you fit and helps to produce unwelcome fat on the body. 30 minutes of swimming can burns 300 calories.

Related: How to swim?

Stationary bicycling

The last one is stationary bicycling, it is an exercise that increases your heart rate and burns a lot of calories. Set high-intensity to vigorous-intensity cycling that gives better results.

Benefits of Cardio Exercise.

  • Cardiovascular exercise helps you to maintain high blood pressure.
  • A cardio workout is enough to burn maximum calories in our body. 30 minutes of workout can burn up to 290-355 calories every day in the body.
  • It also the best move to maintains your weight issues, which means it helps to reduce your overall fat from your body and build muscles and improve your posture.
  • Due to coronavirus, you want to have a better immune system. And it’s also the best exercise to increase your immune power that will fight against this pandemic disease. (In short: Cordio moves can prevent through coronavirus, because of building your immunity).
  • It is also the best move for boosting your brainpower.
  • It improves your flexibility, endurance, moods, well-sleep, asthma, increase height, and also develops so many other physical or mental parts of your body.


In simple terms, cardio exercise is a movement that increases your heart rate and maintains your fitness. You can do cardio at home for abs and obliques and also for warm-ups before the workout starts.

Cardio also plays an essential role in obese people who have lots of fat. Cardio helps to reduce unsaturated fat and fat that lies under the skin or also belly fat. It also avoids producing obesity again in your body.

For an excellent exercise program, target to do 5 moves of cardio that includes 3 or 4 sets with 12-14 reps. If you have some questions about the above article you can comment us, without hesitation.