11 Best Cardio For Weight Loss: Burn Fat At Home

best cardio for weight loss at home


Some self-proclaimed fitness gurus are advising to opt for the weight-training instead of boring cardio, is that true? No, if your intention is to fast-track the fat-burning process then cardio is an absolute necessity. Even pro bodybuilders opt for steady-state cardio routine to get better muscle definition and low body fat.

Cardio isn’t fun for most of the people, especially when you combine it with your weight training session, but, cardio has always been a reliable way to burn those additional calories.

The best trick is to split your workout session into two parts, a weight training session, and cardio. Even the Dwayne Johnson aka “The Rock” choose to have two different sessions to maintain that lean & muscular body.

Slogging on a treadmill or elliptical at the gym can feel like slow torture, that’s the reason why many people choose for outdoor cycling or jogging. Problem is, the weather is not always in favor, sometimes it’s too cold or snowy outside and sometimes it’s really hot.

Cardio at home can be the best solution to achieve a healthy lifestyle. Having some home cardio equipment can also motivate other family members to incorporate a daily workout into their routines. Here is the list of most effective cardio to lose weight at home:

  • Home treadmill to stay consistent with cardio
  • Desk exercise bike to burn calories while working.
  • Kickboxing to burn stubborn fat
  • Agility ladder to improve the speed
  • Rowing machine for stronger upper body
  • Kettlebell swings for HIIT at home
  • Assault Fitness Air runner for Spring training at home
  • Skipping for the cost-effective fat burning

Ahead, we will be talking about the best cardio for weight loss at home that will save you from skipping your workout routine.

Best Cardio For Weight Loss At Home:

We categorized the cardio workouts into 3 categories:

  • Smart cardio at home
  • High-Intensity Cardio at home
  • Body weight cardio

Let’s have a detailed look at them.

Smart cardio

Many people complain about their hell busy schedule and how difficult it is to dedicate separate time for the cardio.

We have selected some smart cardio options that will allow you to burn some calories without dedicating separate time slot for cardio.

Home Treadmill

Steady walks are some of the best ways to burn fat without putting intense pressure on the body.

An average 180-pound person will burn 100 calories every mile.

So if you are too bust for daily exercise then installing a treadmill at home can be the best option for you, you can use it early morning while checking your daily emails or you can walk on it in the evening as a part of family time while watching television with your loved one.

Desk Exercise Bike

Do you know? you can burn around 400 calories per hour with cycling.  

Many companies are designing exercise bikes that allow their customers to mount the laptop on the bike and work simultaneously.

It might take little time to synchronize the paddling while working but you will get habitual to it.

High-intensity cardio


It is one of the most entertaining ways to keep yourself combat-ready while burning tons of calories.

All you need is a punching bag and a set of boxing gloves. Shadowboxing is fun, but if you really want to blow off some steam while you’re torching calories, take your stress out on that bag.

With the help of kickboxing you can burn up to 800 calories per hour, that means daily 30-45 minute of workout can help you get in better shape.

Regular kickboxing dramatically affects the fat around your belly and sides, it will help you get the toned legs.

I personally prefer practicing it twice a week.


Agility Ladder

One of the most common physical activity done by the majority of athletes.

Agility ladder doesn’t just make you move faster, it also improves the body conditioning and agility.

A 2014 study from the Air Force Research Laboratory showed that agility training can improve cognitive performance along with boosting cardio levels. It improves body coordination and helps in burning tons of calories.

Rowing Machine

It’s one of the best cardio for weight loss at home or at gym. Nothing melts the fat faster than a rowing machine.

An average person can burn up to 400 calories within 30 minutes of the session. Don’t expect those 30-minutes to be easy, your body will definitely ask for mercy after a 30-minute session with a rowing machine.

Additionally, it’s not just a calorie-burning machine, it also helps you develop stronger back, shoulders, arms, legs and grip strength.

You can call it a perfect total-body trainer. Rowing 2-3 time every week can melt down your stubborn fat easily.

Kettlebell swings

Another explosive weighted cardio exercise that strengthens and conditions every body part.

In the study, participants burned 20.2 calories a minute and their average heart rate was 93 percent of its max for the course of a 20-minute workout.

If you are someone who gets bored easily then its right choice for you to invest in kettlebells.

You can perform hundreds of combination to train different body parts on each day of the week. In short, its a perfect combination of lifting weight and cardio at the same time.

Additionally, adjustable weight kettlebells consume minor space.


Assault Fitness AirRunner

A true hero of high-intensity training.

If walking or jogging on a treadmill seems boring to you? We have got you the fastest cardio for weight loss.  

This HIIT equipment will boost up your testosterone levels and will burn the fat like never before.

Cut your running time in half and ramp up the intensity with this curved treadmill, specifically designed for sprinting.

It’s a motorless machine that is powered by you and there is no max speed, it can be the best bet for aspiring athletes who are trying to improve the speed and agility.

Try this workout: Perform a 15-second sprint as fast as you can, and then rest for 15 seconds. Keep your chest high and your core tight while the entire time you’re running.

That’s 1 round. Do 30 rounds in total.

Bodyweight cardio

Have you ever tried using your body weight to cut down your excess weight? There are some incredible exercises that do not need any equipment, all you require is will power and persistence.


Skipping has always been a top choice for Boxers and Muay Thai athletes because of its unusual benefits.

Skipping is great cardio that helps you burn about 220 calories in 20 minutes.

Additionally, jump ropes are cheap and don’t require any special skills or training.


Burpee is not just an exercise, its a torture for many.

Burpees don’t just help in burning tons of calories, they also help in shooting up the metabolism for the whole day.

Burpee was first introduced to check the physical stamina of soldiers, but soon it replaced other High-intensity exercises.

Burpees are quick and just 15 minutes of workout can help you burn a good amount of calories and will keep your body metabolic rate up for the whole day.


Doing steady-state cardio is not everyone’s cup of tea. Cindy is a total body workout that does not require you any equipment and serves as a powerful tool to develop a stronger body.

It’s so effective because of the combination of 3 most effective compound movements: 5 pullups, 10 pushups, and 15 air squats. Do as many rounds as possible in a timeframe of 20 minutes.

It’s definitely one of the most exhausting home workout but also one of the most effective in weight management and strength development.


Home cardio FAQ

1- Which exercise machine is best for losing belly fat?

My top choice is “Rowing machine”. Roing machine is a great High intensity cardio equipment that not only helps in burning tons of calories but also strengthen the upper body to get that V-Tapper look.

2- Can I lose weight by walking 30 minutes everyday?

A 30-minute session of brisk walking can help you burn down 200-300 calories (depending on your weight). But weight loss totally depends on the right nutrition and maintaining a caloric deficit; make sure to burn more calories than you eat.

3- Can Walking reduce tummy fat?

Definitly! Walking is a great low intensity activity that can help you reduce overall fat.
How much walk do you require? It varies from person to person. If you want to experience positive results then start to walk 10,000 steps a day, gradually increase the number of steps every week to keep the progress going.
Fitness trackers are effective solution to track steps on daily basis.

Rear More

Closing Note:

Choose your workout pattern according to your needs, I personally use under desk treadmill to maintain the caloric deficit.

If you like our content on the best cardio for weight loss at home then don’t forget to share it with friends and family.

Thanks for reading. Questions welcomed in the comments as always. 

This site contains affiliate links as well as general health and fitness information. Please read my Medical Disclaimer and Writing Disclaimer for more information.

About The Author

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top