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Cardio has a number of health benefits, including maintaining a healthy heart and circulation, lowering blood pressure and cholesterol, and even reducing the risk of diabetes. It also plays a significant role in weight loss. Fitness bodies recommend 150 minutes of moderate cardiovascular exercise, or 75 minutes of high-intensity cardio a week to support weight loss.  


How much weight you lose doing cardio depends on a number of factors, including:

      – Current weight: the more weight you have to lose, the more you will burn off.

      – Time: how long you exercise will impact how much weight you lose. The longer the exercise, the more weight will be lost.

      – Intensity: the speed and intensity of your workout will impact how much weight you lose. The faster you run, for example, will make you more likely to lose weight.

      – Ability: you will need to build up your ability over time, starting with lower intensity and shorter durations.

      – Routine: the more regularly you exercise, the more you will lose weight. One 30 minute run is not going to have a significant impact on your body, while many runs over time will allow you to increase the duration and intensity of your routine.

      – Rest: this sounds counterintuitive, but don’t forget that if you don’t rest, you could incur injuries that impact your routine.

      – Metabolism: no two bodies are the same. One individual may have a faster metabolism (fat burning speed), than another.

Let’s read on to find the top five cardio exercises for burning fat.

Jogging Machine in Gym


Jogging helps you lose weight faster than most other forms of cardio. If you are a new jogger, then signing up for a program is a great way to build up your jogging capabilities. You will lose more weight the faster you jog, but be realistic as pushing yourself too hard will ultimately mean you need to rest more in between jogging. 20 minutes every other day is a great place to start, and on average will help you burn around 200 calories. 


If jogging seems too daunting, then walking is an excellent place to start your cardio journey and burn fat in the process. As little as 30 minutes of walking each day can help you burn as many as 150 calories. If you are new to exercise, then you can start with short walks, and build these up over time to longer and more high-intensity walks. Perhaps you can move on to jogging at a later stage if you feel comfortable. 

Sardine Sport has a range of treadmills and walking pads for sale to support you with your cardio, no matter your skillset. They range from walking to jogging capabilities, with optional support rests available.


Cycling not only helps you lose weight, but really helps strengthen your lungs, heart, and blood vessels. Steady cycling for 60 minutes helps you lose around 300 calories. Sardine Sport recommends this K16 Recumbent Exercise Bike, which offers added magnetic resistance and a comfortable seat and backrest to both increase your comfort and workout. Exercise bikes are also perfect if you’re not keen on cycling on the road.

man using rowing machine in gym


On average a 155-pound person can burn around 252 calories with a 30-minute rowing session. Rowing can help you increase stamina and is also relaxing as it is a low-impact and highly repetitive exercise. Home rowing equipment can help you achieve this goal without hitting the gym (or lake), with equipment like the M80 Magnetic Rowing Machine providing up to eight resistance levels and an LCD monitor to track all your key stats.


An elliptical trainer is a cross-trainer where you can run, walk, step or climb. It is low-impact and good for joints. 30 minutes on an elliptical will burn around 355 calories, which makes it ideal as it is one of the quickest ways to burn fat on this list. The E60 Elliptical Machine Cross Trainer is a great place to start with this type of training. It allows you to work out all areas of your body, including your arms, legs, waist, and abdominal muscles. The variation in exercise opportunities is also highly engaging and great to keep your motivation going.


Weight loss depends on a wide range of factors from your ability to your body’s metabolism. But through regular cardio, you can both lose weight and benefit from a wide range of health factors, from increased stamina to better heart and lung function. Walking, jogging, cycling, rowing and elliptical training are all excellent ways to lose weight and keep your body healthier for longer.


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