Cardio for fat burning: running, walking, cycling

02.03.2025

Cardio workouts are one of the most effective ways to burn fat. However, to achieve results, it is important to choose the right intensity and monitor your heart rate. In this article, we’ll discuss which types of cardio will help you reach your goal faster, how to properly track your heart rate, and which mistakes beginners should avoid.

Types of Cardio for Fat Burning

1. Running

Running is a classic among cardio workouts. It greatly improves endurance and promotes active calorie burning. However, for weight loss, it’s important not just to run, but to do it in the right heart rate zone.

Pros:

• High calorie burn (up to 600 kcal/hour depending on pace and body weight).
• Improves heart and lung function.
• Accessible—you can run in a park or at a stadium.

Cons:

• Increased load on joints and spine.
• Requires good technique to avoid injury.

2. Walking

Walking is a gentle cardio option suitable for people who are overweight and for beginners. It is less traumatic, yet helps to steadily lose weight with regular training.

Pros:

• Safe for the joints.
• Available to everyone.
• Can be done even throughout the day (for example, walking to work).

Cons:

• Requires more time for noticeable results.
• Less effective compared to running.

3. Cycling

Cycling is an excellent alternative to running, especially if you have joint problems. It not only helps to burn fat, but also strengthens the muscles of the legs and glutes.

Pros:

• Less stress on the joints compared to running.
• Can be combined with active recreation.
• An enjoyable process, especially in nature.

Cons:

• Requires a bicycle or stationary bike.
• Weather dependent (if training outdoors).

How to Choose Intensity: Heart Rate Zones

For effective fat burning, it’s important to monitor your heart rate. Cardio workouts are divided into several intensity zones, but for weight loss, two are key:

1. Aerobic zone (50-70% of maximum heart rate)—the main zone for fat burning. The body uses fat as the main energy source. Workout duration: 40-60 minutes.
2. Cardio zone (70-85% of maximum heart rate)—helps burn calories faster, but the main energy source is carbohydrates, not fat.

How to Calculate Your Heart Rate Zone?

Formula: 220 – your age = maximum heart rate (MHR)

For example, you are 30 years old:

• 50-70% of MHR: (220 – 30) × 0.5-0.7 = 95-133 bpm
• 70-85% of MHR: (220 – 30) × 0.7-0.85 = 133-161 bpm

It is best to train in the first zone if your goal is specifically fat burning.

Tips for Beginners: How Not to Overtrain

1. Start small. Don’t overload your body with long runs right away. Start with 20-30 minutes of walking or light jogging.
2. Monitor your heart rate. Use a fitness tracker or smart watch to keep your heart rate zones in check.
3. Don’t train every day. Optimal frequency is 3-5 times per week, giving your body time to recover.
4. Drink water. Dehydration reduces workout effectiveness.
5. Listen to your body. Pain and extreme fatigue are a reason to reduce the load.

Conclusion

Cardio workouts are a great way to burn fat, provided you approach them wisely. Choose a suitable type of activity, monitor your heart rate, and don’t forget to rest. That way, you’ll not only lose weight, but also boost your health!