18 best cardio exercises to lose weight at home


Are you looking for the best exercises for weight loss? Then cardio exercises can be the best way for you to lose weight. A study has shown that cardio exercise plays a very important role in losing excess body weight. But many of us do not know about these cardio exercises. And so in today's post, we will discuss in detail the 15 most effective cardio exercises for weight loss at home.

15 best cardio exercises to lose weight at home
In fact, when the weight increases in the body, various problems occur such as heart disease, diabetes, high blood pressure, etc. To survive these problems and to increase the immunity of the body, it is necessary to exercise regularly. These problems are caused by excess weight in the body. Therefore, the researchers believe that doing cardio exercises would be reasonable. Because doing cardio exercises can reduce body weight quickly. In today's post, we will discuss some effective cardio exercises that you can do at home. So keep reading the post carefully.

what is cardio exercise? 

Cardio exercise is a type of vigorous physical activity that uses the body's larger muscle groups in a repetitive and rhythmic manner and increases oxygen and blood flow throughout the body by increasing heart rate and breathing. Cardio exercise is sometimes referred to as aerobic exercise, endurance exercise, or aerobic exercise. Cardio exercises help the human body burn maximum fat and calories. The most common types of cardio exercises include walking, cycling, swimming, etc. Household chores such as vacuuming and mopping are also considered cardio exercises. Cardio exercises are generally of three types. For example-

  • High-impact cardio 
  • Low-Impact Cardio 
  • No-Impact Cardio

High-Impact Cardio: Cardio exercises that involve lifting both legs off the ground are called high-impact cardio exercises. High-impact cardio exercises include jumping rope, jogging in place, long-distance running, jumping jacks, burpees, Froggie jumps, squat jumps, playing basketball, playing soccer, snowballing, etc.

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Low-Impact Cardio: Cardio exercises that increase the heart rate of the body are generally called low-impact cardio exercises. Low-impact cardio exercises include walking, hiking, rowing, cycling, yoga, etc.

No-Impact Cardio: Cardio exercises that are done in water are called no-impact cardio exercises. These exercises include swimming, water aerobics, etc.

Can cardio burn belly fat?

Many of us question whether cardio exercises can really burn belly fat? The answer is “yes” of course. This is proven in research. Cardio exercises burn the most body fat and calories compared to other exercises. But you need to know about cardio exercises. Know what cardio exercises are. How to do those exercises. You will get good results if you do it at any time. What are the benefits of doing cardio exercises? And we have discussed all such topics in today's post. So that you can know about cardio exercises. And those of you who want to lose excess body fat can follow these exercises.

Benefits of cardio exercise  

At this stage, we will know in detail about the benefits of doing cardio exercises. Why do we do cardio exercise? Many of us ask this question. You will get the answer to this question if you know about the benefits of doing cardio exercises. Let's know the benefits of doing cardio exercises.

Increases mood and energy

When engaged in regular cardio exercise, the human body releases more hormones called serotonin and dopamine, and the body's hormones called endorphins also increase. Which improves mental health, keeps the body cool, increases energy levels, boosts confidence, and plays an important role in reducing stress. So regular cardio exercise should be done.

Increase Immune system function

Regular cardio exercise helps boost the body's immune system. Regular exercise, along with physical activity, reduces inflammation and increases the circulation of lymphocytes and immune cells, which boosts the body's immune system.

Maintains a healthy weight

Regular cardio exercise along with a nutritious balanced diet keeps the body weight normal. Body health is good. Body weight is under your control. As a result, you can avoid many problems.

Keeps heart healthy

You will notice that your heart rate will increase when you do these cardio exercises. Now you can ask what it means to increase? Meaning - If the heart rate of the body increases, your breathing will increase which will increase the level of oxygen in the blood in your body. This causes the body's blood vessels to widen so they can carry more blood to your muscles and then back to your lungs. The bottom line is that it is very good for your heart.

Improved brain health

If you do regular cardio exercises then your memory will increase. It's not about us, it's about the researchers. Regular exercise increases blood flow to the brain which supports cognitive function, attention, and executive processes. More happy news is that the positive effects of this exercise can be seen in both young and old people if they do cardio exercises.

Improved sleep

We know that regular exercise will tire the body. Which results in a lot of sleep. Since these cardio exercises promote relaxation, they can also improve the quality of your sleep. Doing these exercises will help you fall asleep faster and sleep soundly.

Helps keep arteries clean

Cardio exercises increase the level of high-density lipoprotein (HDL), the good cholesterol, and lower your low-density lipoprotein (LDL), the bad cholesterol. Which helps to keep the arteries of your body clean etc.

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Apart from the benefits mentioned above, the other benefits that you will get from doing this exercise are listed below:

  • Improves cardiovascular health. 
  • This exercise will lower the blood pressure in the body. 
  • Helps control blood sugar in the body. 
  • Helps reduce asthma symptoms. 
  • Reduces chronic pain in the body. 
  • Helps in weight control. 
  • Reduces body health risks. 
  • Cardio exercises are safe for most people, including children. 
  • These exercises are affordable and accessible. 
  • Helps maintain good mental health. 
  • Improves lung health. 
  • Keeps the skin on the body well. 
  • This exercise can improve brain power, etc.

18 best cardio exercises to lose weight at home

Who does not want a slim figure? All girls want their bodies to be slim and thin. And most of the guys prefer slim and zero-figure girls. Cardio exercises play the biggest role in increasing the thin and slim figure of girls. If you want to lose excess weight in your body. Then you can do cardio exercises. Doing cardio exercises increases the heart rate in the body and helps in reducing maximum glucose fat and calories in the body. And cardio exercises are exercises that you can do at home. However, not all types of cardio exercises can be done at home and not all types of cardio exercises may help you lose weight and may not be good for your health. So in this post, we will discuss some cardio exercises that you can do at home. And which exercises are able to burn the most fat and calories in your body. Let's check out the 15 best cardio exercises to lose weight at home.

1. Aerobic Exercises

Aerobic exercises are very beneficial for quick weight loss. Aerobic exercises include many exercises such as walking, jogging, or running. Walking is considered by many as the best exercise for weight loss. Brisk walking is a great exercise for burning calories. According to many studies, a 70 kg person burns about 167 calories if he walks at a speed of 6.4 km every day for 30 minutes. Also, if a person walks for 50 to 70 minutes 3 days a week, they can lose an average of 1.5% body fat and 2.8 cm of waist circumference.

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Jogging and running included in this exercise are considered by many to be the king of weight loss. This exercise is usually a full-body exercise. Which is very effective in strengthening legs and reducing belly fat. The difference between running and jogging is speed. Jogging is usually done at a speed of 6 to 9 km per hour and running is done at a speed of 10 km per hour. If someone runs regularly for 30 minutes then his body burns around 372 calories and if someone jogs regularly for 30 minutes then his body burns around 298 calories. The exercises included in this aerobic workout will definitely keep you fit and healthy and will help you strengthen your muscles and improve your overall body.

How to do these exercises:

  • Start walking for 15 minutes at first. 
  • Gradually increase the work and increase the time. 
  • Then slowly reduce the intensity again and return to jogging for 10 minutes. 
  • Then relax your body slow down your pace and walk for five minutes.

2. Skipping or Jumping Rope

Skipping or jumping rope if you do this exercise regularly will calm your body and help reduce depression and anxiety from the body. Doing this exercise regularly will also increase your heart rate which will keep your heart in a better and healthier condition and increase the oxygen levels in your body. This exercise will also keep your lungs healthy. This exercise is very effective for reducing body weight. This exercise can burn 1300 calories from your body every hour if you do it regularly.

How to do skipping or jumping rope:

  • Stand on a flat surface, with your back straight. 
  • Make sure your feet are together and pointing straight after pushing off. 
  • Keep your arms straight so that your hands point down near your thighs. 
  • Now jump off the ground holding the rope in both hands and let your hand pass the rope under your leg and bring it back. 
  • Repeat these steps and gradually increase your jumping speed.

3. Planks exercise

The plank exercise is one of the most effective full-body workouts. The biggest advantage of this exercise is that it targets most of the major muscle groups in the body. Doing this exercise strengthens the muscles of the core, shoulders, arms, chest, back, and hips. In addition to these benefits, this plank exercise helps burn excess fat and calories from the body quickly. There are different types of plank exercises such as standard plank exercises and mountain climber plank exercises. Both of these exercises target the core muscles of the body. Both these exercises are very beneficial for the body.

How to do plank exercise:

  • First, get into a push-up or standard plank exercise position on a solid surface. 
  • Now bend the knee of your right leg and pull it to the left side of your chest. 
  • Now bring your right knee back to the previous position. 
  • Now bend the left knee and pull the right side of your chest. 
  • Now bring your left knee back to the previous position. 
  • Continue like this regularly for 20 to 25 times.

4. Push-Ups and Pull-Ups

Push-ups and pull-ups are among the most popular exercises. It is an exercise that can be done anytime anywhere. You can do it at home or you can go out. And this exercise is very simple. This exercise is simple but has many benefits. As a result, anyone can do this exercise. This exercise is very effective for reducing body weight. This exercise focuses on the larger muscles of the body. The push-up workout also focuses on your chest, shoulders, back, biceps, and triceps. These exercises strengthen the core muscles of the body and will make your body physically stable and healthy.

Rules for Push-ups and Pull-ups:

  • Select a firm spot on level ground. 
  • Then place both your hands in front and make your shoulder width slightly wider. 
  • Place your feet back equally. 
  • Now take your chest towards the floor as much as possible by resting on your wrists and straighten again. 
  • Do 15 to 20 push-ups and pull-ups like this regularly. 
  • And for pull-ups follow the same process and use a pull-up bar.

5. Squats exercise

The squat exercise is known as a muscle-strengthening exercise. The main goal of this exercise is to improve the lower body. Squat exercises help the human body to burn calories and prevent the accumulation of fat in the lower body. These exercises help increase body mobility and improve balance. In this case, if you want to get better results from this exercise, you should aim for at least 3 sets of 12-15 repetitions of squats per day.

Squat exercise rules:

  • Stand straight with your feet wider than hip-width apart and place your toes so that they point forward. 
  • Now bend your knees and ankles together and push your hips back. 
  • Now sit in a squat position with your heels and toes on the ground. 
  • While sitting, make sure your knees are bent at a 90-degree angle and position yourself parallel to the floor. 
  • Now straighten your legs by pressing your heels and return to standing position. 
  • Do this exercise several times.

6. Yoga exercise

Yoga has been used as an effective weight loss therapy since ancient times. Many believe it was developed by sages and Brahmins. This exercise has 5 basic principles: exercise, diet, breath, relaxation, and meditation. Regular practice of yoga keeps both body and mind healthy. Apart from this, regular yoga exercises lead to weight loss. You can also lower your blood sugar levels by doing yoga exercises for diabetes. Practicing yoga regularly will provide you with many benefits such as:

  • Metabolism improved respiration
  • Improved cardio health
  • Increased muscle tone is balanced
  • Stress management
  • Increased flexibility

Yoga often focuses on improving body density and toning your muscles. If you want to lose excess weight from your body. Then you can do yoga regularly. In this case, one can follow the yoga postures mentioned below to do regular yoga exercises.

  • Warrior Pose
  • Triangle Pose
  • Bridge Pose
  • Shoulder Pose
  • Downward Dog Pose
  • Bow Pose
  • Sun Salutation
  • Plank Pose

We have already discussed the best 6 cardio exercises for weight loss at home in detail in this post. At this stage, we will present you with a list of some more cardio exercises. You can easily do these exercises at home. Let's know the names of some more cardio exercises that can be done at home.

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7. “Screamer” lunges exercise

8. Burpees exercise

9. Bear crawl exercise

10. Inchworms exercise

11. Jump rope exercise

12. Spinning exercise

13. HIIT (High Intensity Interval Training) exercise

14. Rowing exercise

15. Battle Ropes exercise

16. Pilates exercise

17. Elliptical exercise

18. Kickboxing exercise

All the cardio exercises mentioned above can be done at home. And all these exercises are able to burn maximum body fat and calories. But remember that the exercises must be done regularly along with a balanced diet.

The best time to exercise

There are many of us who exercise regularly. But does not know the right time to exercise. Or don't know when exercise will be most beneficial. As a result, they exercise properly but do not get good results. So before exercising you must first know when you will get good results by exercising. So at this stage, we will inform you about the right time to exercise.

Morning is the best time to exercise regularly. The main reason to exercise in the morning for weight loss is that exercising on an empty stomach is the best way to burn stored fat. Although many will have trouble getting up early in the morning to exercise. But after a few days when it becomes a habit, you will feel much better. And by exercising in the morning you will get the right benefits of exercise.

Another best time to exercise regularly is in the evening. A study has shown that the human body has less oxygen in the evening which helps in increasing a person's performance and reducing excess body weight. Those of you who are not getting proper results by exercising, try exercising these two times to get proper results. But not only exercise, you need to eat a balanced diet regularly. Then you will get the real benefits of exercise. Hope you understand.


Dear readers, in this complete post we have discussed in detail the 18 best cardio exercises for weight loss at home to inform you so far. Exercise is very important for maintaining good physical and mental health. And the role of exercise is immense in reducing excess body weight. But keep in mind that those of you who are new to the exercises mentioned in this post may experience pain in the body for the first two or three days of doing these exercises. But after some days of exercise, this pain will go away from the body and no more pain. In the beginning, when doing these exercises, start small and gradually increase the time and speed of the exercise. Hope you will benefit from reading this post. And share this post with all your friends and relatives who want to lose excess body weight.

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