Cardiovascular workouts are those exercises in which large muscle groups are exercised during an extended period of time (20 minutes). They are performed with a moderate and stable intensity throughout the training and are an excellent way to maintain adequate physical condition. These exercises are achieved by maintaining muscle tone, losing weight, and oxygenating the cardiovascular system (hence its name).
In addition to following a balanced diet cardio exercises are the best way to thin. However, not all exercises have the same calorific performance. If your idea is to lose weight quickly, you will be interested in including those exercises that burn the most calories in your routine.
Cardio exercises that burn the most calories
| Activity | Calories burned in 5 minutes |
| Running (10 km/h) | 57 |
| Spinning | 56 |
| Elliptical | 56 |
| Escalation | 54 |
| jump rope | 49 |
| Hydraulic Rower | 43 |
| Vinyasa Yoga | 43 |
| Aerobics | 39 |
| stepper | 34 |
| Tennis | 30 |
| Swim | 30 |
| Weight lifting | 30 |
| Dance | 29 |
| Mountain excursion | 29 |
| Ashtanga Yoga | 25 |
| Pilates | 20 |
| Stretches | 20 |
*All of these calculations are based on a 55kg woman.
This is the definitive ranking with the cardio exercises that more calories burned. In this incredible selection, you will find the best workouts to lose weight. Take note!
1. Running at 10 km/h
Calories burned in the last 5 minutes: 57
Even if it’s just a little bit, running is the best workout to burn calories. It is the undisputed king of weight loss and all fitness plans that aim to lose weight recommend it.
2. Spinning at 20-25 km/h
Calories burned in the last 5 minutes: 56
As you might suspect, intense spinning pedals are among the workouts that burn the most calories. If you want to lose weight quickly, indoor cycling can be a great strategy. Of course, to get burning 56 calories in 5 minutes You will have to exceed 20 km/h… Do you see yourself capable?
3. Elliptical
Calories burned in the last 5 minutes: 56
Pay attention because the elliptical stomps onto the podium. This cardiovascular exercise involves whole-body activity and forces you to coordinate your legs and arms to exercise. The best thing about this machine is that it hardly affects the joints, since the elliptical movement of the bicycle accompanies the knees and ankles.
4. Climbing
Calories burned in the last 5 minutes: 54
Even though it is a sport in which you do not need to be constantly in motion, climbing raises the heart rate a lot. By holding on to the rock, you put your muscles in constant tension, which implies greater effort from the heart.
5. Jump rope
Calories burned in the last 5 minutes: 49
As with the rest of the exercises, the amount of calories burned depends on the athlete’s metabolism and the intensity with which the exercise is performed. The truth is that jumping rope at an average speed can burn about 10 calories a minute. In addition, you will also strengthen the glutes, quadriceps, legs, shoulders, and arms.
6. Water rowing
Calories burned in the last 5 minutes: 43
The water rower is a machine that often goes unnoticed in the gym. They are usually in a secluded corner, right after the other cardio equipment, and usually, no one is using them. If running on a treadmill is starting to bore you, you should give this device a try because, in addition to being a good cardio exercise to burn calories, it is also an excellent machine for strengthening shoulders and back.
7. Vinyasa yoga
Calories burned in the last 5 minutes: 43
Surprised? Yes, yoga can burn more calories than a walk or aerobics class. Although, yes, only very specific yoga modalities. We talk about Vinyasa, an exercise very dynamic yoga in which the change in posture must be matched with the rhythm of breathing. The most advanced students are able to change positions so quickly that it seems like they are dancing. Per class, you can burn more than 500 calories… A real outrage!
8. Aerobics Session
Calories burned in the last 5 minutes: 39
Maybe you were hoping your aerobics class was a little higher. I’m sorry to be the one who takes away your hope. Although, indeed, it is not among the exercises that more calories burned Zumba or body class can be a very fun way to lose weight. If you do the math, in one hour of class you can burn up to 400 calories.
9. Stepper at 3 km/h
Calories burned in the last 5 minutes: 34
The walker or stepper is a very practical and comfortable machine that you can store anywhere. They tend to be very reasonably priced and do not require extensive maintenance. To use it you must lean on platforms and make the same movement you do when walking. Unlike the elliptical bicycle, the stepper does not involve the upper body and the movement is much shorter than that of pedaling. To give you an idea, the exercise you do is very similar to that of a normal brisk walk.
10. Tennis match
Calories burned in the last 5 minutes: 30
In last place in our calorie-burning ranking are the games you play every Sunday. If that has disappointed you a little, you should keep in mind that in a normal match, you pass static for a long time waiting for the opponent to pick up the ball.
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