In order to lose just one pound of weight, you must burn 3,500 calories more than you consume. Being active throughout the day helps you burn calories, but taking time for a concentrated cardiovascular session will enhance your daily burn much more. The cardio exercises that are most effective for weight loss really depend on your personal preferences and physical limitations. When it comes down to it, the best exercise for losing weight is one you enjoy so that you stick to it for the long term.
Running
Running involves the total body and requires a lot of energy---making it an effective calorie burner. It can be performed almost anywhere and needs little equipment or skill. An hour of running at an 8 mph pace burns almost 1,000 calories for a 160-lb. person. That pace requires a rather advanced level of physical fitness, however. Beginners should become comfortable with walking at a brisk pace for 30 minutes and then add in short jogging intervals until able to jog or run for 30 minutes straight. Even a modest speed of 5 mph burns 580 calories in an hour. Running is not for everyone---those with joint problems or the extremely overweight may find the impact uncomfortable or even painful.
Jump Rope
Jumping rope is another activity that effectively burns calories without the need for expensive equipment or special skills. A 160-lb. person burns about 120 calories in just 10 minutes of constant rope jumping. If you find yourself challenged to sustain 20 or 30 minutes of straight activity due to endurance or time constraints, jumping rope is easily divided up into smaller bouts. The American College of Sports Medicine endorses dividing your cardio exercise into shorter segments throughout the day. Try alternating weight training with 10 minute bursts of jumping rope, or commit to a morning, lunch-time and evening jump rope regimen of 15 minutes each to burn calories and strengthen your heart.
Swimming
All sorts of water activity---from water walking to water aerobics to freestyle laps---burn calories and build aerobic capacity. The Cleveland Clinic points out that raising your heart rate is actually easier in the water because movement is less efficient than on land. In one hour, a 160-lb. person may burn about 500 calories while swimming. People who are extremely overweight may prefer the pool because it is easier on the joints and offers some discretion when activity is done underwater.
Elliptical Trainer
The elliptical trainer is a stationary cardio machine that mimics the movement of running or cross country skiing. An elliptical workout is low-impact and, when performed vigorously, burns about as many calories as a moderate run. Watching television or reading may be more easily done on the elliptical, helping you get through long, calorie-burning sessions without suffering from extreme boredom.
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