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 will discuss which types of cardio will help you reach your goal faster, how to properly control 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 develops endurance and actively burns calories. However, for weight loss, it's important not just to run, but to do so within the correct 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 the 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 but still helps you steadily lose weight with regular workouts.

Pros:

• Safe for joints.
• Accessible to everyone.
• Can be done even during 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 issues. It helps not only burn fat, but also trains the muscles of the legs and glutes.

Pros:

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

Cons:

• Requires a bicycle or stationary bike.
• Dependent on the weather (if training outdoors).

How to Select Intensity: Heart Rate Zones

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

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

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’s optimal to train in the first zone if your goal is 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 bracelet or smart watch to control your heart rate zones.
3. Don’t train every day. Optimal frequency is 3-5 times per week, so your body has time to recover.
4. Drink water. Dehydration reduces workout effectiveness.
5. Listen to your body. Pain and severe fatigue are signs to lower the load.

Conclusion

Cardio workouts are a great way to burn fat if approached wisely. Choose the right type of activity, monitor your heart rate, and don't forget about rest. This way you will not only lose weight, but also strengthen your health!