By Prodyut Das

Aerobics for Weight Loss

Aerobics for weight loss. Aerobic literally means "living in air", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time.

Aerobic exercise known as cardiovascular exercise it is any sustained, rhythmic activity that involves large muscle groups. Aerobic workouts makes the lungs work harder as the body’s need for oxygen is increased.

Benefits of aerobic exercise?

There are numerous benefits for health and general well being to be gained from regular cardiovascular exercise:

  • Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning.
  • Strengthening muscles throughout the body.
  • Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs.
  • Improving circulation efficiency and reducing blood pressure.
  • Burns body fat, while building leaner muscle.
  • Increasing the total number of red blood cells in the body, facilitating transport of oxygen.
  • Improved mental health, including reducing stress and lowering the incidence of depression.
  • Reducing the risk for diabetes.
  • Enhancing the speed at which muscles recover from high intensity exercise.
  • Increased storage of energy molecules such as fats and carbohydrates within the muscles, allowing for increased endurance.
  • Increasing speed at which aerobic metabolism is activated within muscles, allowing a greater portion of energy for intense exercise to be generated aerobically.
  • Improving the ability of muscles to use fats during exercise, preserving intramuscular glycogen.

Does aerobic/cardio weight loss exercise aid weight loss?

Weight is lost by creating a calorie deficit, burning more calories than you take in, so undertaking activities that burn large amounts of calories is an excellent accompaniment to a calorie controlled diet to help shift those unwanted pounds.

For example, half an hour of low paced jogging can burn around 300 calories. This can make a substantial contribution towards achieving the necessary calorie deficit to lose weight, or alternatively it can earn you a bar of chocolate that you feel less guilty about eating.

What duration is the best?

30-45 minutes of High Intensity Cardio is essential to see significant effect. Remember the effort should be continuous. If you are just starting out, you may perform for 20 minutes. But at least 30 minutes is required to burn calories efficiently.

How often should I perform Cardio weight loss exercises?

I suggest that you perform cardio at least thrice a week. Its the minimum. If your goal is larger fat loss then as time goes on add a fourth and fifth day as well.

Here are 10 best Aerobics for weight loss according to Calories Burnt:


Calories Burnt:500–1000 cal/hr

Bicycling is one the best exercises to lose weight. Depending on how fast you go, this can be a real calorie burner. Riding outside is always enjoyable, but if you’re a little more time restricted, invest in a good quality exercise bike. This is my favorite calorie burner, because it’s so easy to do. How about riding while watching the TV? However, it is not good for pear shaped women as it targets the lower body which is a minus for this particular shape. Bicycling strengthens the calf and thigh muscles and also offers a total body workout. However, beneficial results are noticed only when one increases the amount of time spent on the bicycle and the level of resistance.


Calories Burnt:800 cals/hr

Enough cannot be said about the benefit of swimming when undertaken to lose weight. Swimming is definitely a top exercise to lose weight, especially in the summer. Doing lengths up and down the pool for an hour will burn off 800 calories. Swimming affects and exercises all the parts of the body and the water works as a natural resistance increasing the number of calories burnt. Stay motivated by giving yourself half an hour extra to make use of the Jacuzzi when you’ve finished!


Calories Burnt:800 cal/hr

Step aerobics primarily focuses on the lower body including the hips, gluteus muscles and calves. It is considered as one of the most intense cardio weight loss exercise. It works on the principle of the height of the step and on the speed of exercise.


Calories Burnt: 800 cals/hr

The side to side running involved in this is a great cardio workout, and will also help to tone your thighs and legs. I also find this aerobics for weight loss to be much more sociable, which keeps me working out for longer and stops me skipping my gym sessions!


Calories Burnt: 650-700 cal/hr

Jumping rope can be easily done within the confines of your home if you do not have the time to go to a gym in order to lose weight. Jumping rope is excellent aerobics for weight loss as it targets the entire body. It is estimated that 10 minutes of jumping rope burns more calories than running a mile within eight minutes. Remember that you will have to push yourself. Do not slacken the pace or else all the pervious effort put in, will go to waste.


Calories Burnt: 600-800 cal/hr

This targets all over your body, and is an excellent Aerobics for weight loss. In addition to being one of the top exercises to lose weight, it’s also one of the most fun! I frequently put a music channel on and dance around, as well as burning calories I also find that it’s a great stress reliever! Just make sure you stay active, and try and keep going for at least an hour!


Calories Burnt: 600 cals/hr

This is brilliant cardio, and also helps to build strong muscles, as well as toning the stomach. I personally find Elliptical Burner really great, especially if there is a TV attached to the machine or if you bring along your iPod or iPhone, so that you can listen to your favorite tunes. When entertained, you won’t believe how long you can do this exercise for losing weight. The elliptical trainer is for those who want to lose weight from their entire body. The resistance offered by the trainers impacts both the upper and lower body. The elliptical trainer also burns more calories than a treadmill within the same timeframe and it is easier on the joints and feet.


Calories burned per hour: 550 cal/hour

Jogging is touted the best aerobics for weight loss. Many people prefer jogging in the evening and some love to run early in the morning. Jogging targets the entire body and strengthens the calf and thigh muscles. When trying to lose weight with jogging, make sure that you introduce certain resistance stages such as jogging uphill. Also, do your knees a favour and get a pair of jogging shoes. A knee injury is the last thing that you want to happen.


Calories burned per hour: 400 cal/hour

Who knew something so fun could be such a great aerobics for weight loss? Bouncing on the trampoline will get your heart thumping, and it is a blast! See if you can do any tricks, like my favorite, the booty-bounce!


Calories Burnt: 360 cals/hr

The easiest exercise, brisk walking is a great aerobics for weight loss and will also help to tone legs, stomach and hips. Sprinting, walking across hills or walking uphill will add to the amount of calories burnt, and walking tends to be very easy to fit into daily life. Just walking to the train station has made me so much fitter, and it really wakes me up going for a brisk walk in the morning. 

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