10 Types of Cardio Sports to Burn Fat

Want to shrink your stomach and lose weight? It’s a type of cardio workout that’s proven to be fat-burning and easy to do anywhere!

Have you consumed healthy food, but weight loss never goes down? Combining a healthy diet with exercise can be your solution.

There are many types of exercises that you can choose from, one of the most powerful to burn fat is cardio sports. Besides being effective, this physical activity is easy to do at home or in the gym with various variations so as not to make you get bored quickly.

What is Cardio Sports?

Cardio exercise is a sport that raises your heart rate and breathing. This type of exercise is also known as aerobic exercise because it requires a lot of oxygen and large muscles to perform such physical activity.

Most people think activities such as running, cycling, and hiking are examples of this type of cardio sports. However, there are many other options that are effective.

What Are the Benefits of Cardio Sports?

One of the main benefits of cardio is that it boosts your metabolism, so you burn more calories or fat. As a result, cardio exercise can shrink your stomach, thighs, or lose weight overall.

Of course, for maximum results, you should maintain a healthy lifestyle such as sleeping well and eating nutritious foods.

Cardio sports also serve to strengthen the heart and lungs so as to prevent diseases related in the old days.

Other benefits can also be felt by regular exercise such as lowering stress, boosting the immune system, and maintaining the stability of blood sugar and cholesterol.

Let’s check out the types of cardio workouts you can do at home and in the gym below!

Cardio Sports Without Exercise Equipment

1. Jump rope

Rope jumping is one of the cheapest and most potent fat-burning cardio methods that can be done at home, in the gym, even while traveling. With just 20 minutes, Toppers can burn about 220 calories.

There are many variations that can be done for beginners to experienced ones. Some of the best ways to use rope jump as a cardio workout:

  • Use a 10-30 second rope jump and rest for 10 seconds, then repeat 10 times or as many times as possible.
  • Use rope jumps for 30-60 seconds and instantly perform moves such as jogging on the spot, jumping jacks, squats, or pushups for 30 seconds. Repeat this process as much as possible.

You can increase the intensity of this sport by increasing the time you use rope jumps and adding other sports variations.

2. Jogging

Jogging cardio can be done outdoors and indoors. For those of you who don’t have access to a large space room, this sport can be done on the spot.

Compared to running, jogging uses less pressure in the joints, making it more suitable for those of you who have frequent problems with the knees. Jogging is also suitable for beginners because of its natural and easy-to-do movements.

The average person burns 110 calories every 1 kilometer (km). You can start by jogging 15 minutes in the morning and increase the intensity day after day.

3. Sports Stairs

Want to shrink the stomach and tighten the fat in the thighs? Going up and down the stairs is one of the most effective sports! No wonder, Toppers are out of breath after climbing the stairs because our body uses enough energy to do this simple activity.

In addition, our leg muscles also work hard so that the lower thighs can feel tighter. However, for those of you who have knee problems, it is best to avoid stair sports.

Tip: Toppers can use stairs instead of elevators or escalators in malls to burn extra calories.

4. Zumba

Surely Toppers have heard of zumba? Zumba is the most popular cardiovascular exercise for both women and men of all ages due to its cool concept to follow.

Usually this exercise lasts for 60 to 90 minutes and is able to burn about 400 calories. Although long, guaranteed time will feel very fast with zumba workouts!

For those of you who aren’t good at dance,don’t worry because zumba is easy for everyone to follow. Toppers can do this sport at home by searching for zumba videos on youtube. Many gyms also offer free zumba classes for their members.

Tip: Use sports shoes for cross-training or aerobic shoes for easier movement.


HIIT (High-Intensity Interval Training) is the latest and most effective type of cardio workout to burn fat. HIIT sports use high intensity so it takes a shorter duration than other traditional sports.

Hiit is done correctly can maximize fat burning and increase the metabolism of the body for 24 hours.

There are many variations of HIIT sports that you can try at home or in the gym:

  • By using only bodyweight (without body weight) such as jumping jacks, jump squats, lunges, planks, or pushups.
  • Use loads such as dumbells, kettlebells, resistance bands, and others.
  • By combining bodyweight and weight training.

Usually each movement is performed for 30 seconds and rests for 10 seconds after each movement, then repeated for a total time of 20 minutes. Surely Toppers can change the time according to the limits of their own abilities.

You can find a lot of HIIT inspiration on social media or YouTube. Don’t forget to warm up and cool down to prevent injury!

Cardio Sports with Exercise Equipment

6. Treadmill

Treadmills are one of the most commonly used traditional exercise equipment. This machine is powerful for weight loss, tightening the body, and increasing cardiovascular capacity. You can use the treadmill for both running and fast walking.

The most effective way to use a treadmill as a calorie burner is to increase the incline level to 2-3{1df83854c93cbfc695bb5b771b2aafc3b754b814ea229efd73f5386a16f69569}.

This setting can reduce pressure on the knees and activate the body muscles thus maximizing fat burning. For the speed, you can adjust it to the desired intensity.

Toppers can also use treadmill sports equipment as HIIT by adjusting incline and speed according to your fitness level. For example, run as fast as possible for 30 seconds, then walk for 1 minute. Repeat this process 10 times.

7. Static Bike

Static bikes are different from bicycles usually! You can adjust the intensity of this cardio workout so that it’s much harder to use than a regular bike.

In addition, you don’t have to stop because the car passes by and your body can burn fat effectively. Who would have thought an hour on a static bike could burn up to 675 calories?

8. Rowing

If you want to lose weight quickly, a rowing machine can help you! Proper use of this cardio workout tool can activate your muscles from top to bottom.

Rowing is capable of burning more calories than any other aerobic exercise device, about 840 calories per hour! Of course, this tool is not so easy to use because of the need for coordination between the feet and hands.

However, after mastering it, regular use of rowing machines can give you the ideal body shape.

9. Elliptical

For those of you who have problems with your knees or waist, it is mandatory to try this aerobic exercise tool. The elliptical way of working is similar to going up the stairs, but it doesn’t put pressure on your joints.

In addition, you can also train your upper and lower body using the lever handle on this sports machine. You can also increase the intensity by adjusting the resistance or load on the elliptical screen.

Tip: Be sure to use the heel of the foot when pushing to activate the muscles of the legs and abdomen and maximize fat burning.

10. Kettlebell

Kettlebell sports equipment is easy to use at home or gym because it does not require a large room. Toppers can choose kettlebells with a wide variety of weights for different intensities.

Weight loss in kettlebells is also beneficial for forming body muscles resulting in faster metabolism. There are various movements that you can try with kettlebells such as kettlebell swings, squats,and lunges.

With the right program and intensity, you can burn up to 1200 calories in 20 minutes! This aerobic exercise is suitable for removing stubborn fat in the stomach and losing weight.

That’s the kind of cardio workout that Toppers can try to eradicate excess fat and keep your body fit. It is recommended to do this exercise regularly about 3-4 times per week for maximum results.