The Cardio Moves That Actually Burn Fat—And Why 20 Minutes Isn't Enough

The most effective cardio exercises for weight loss require at least 30 to 45 minutes per session to maximize fat burning, according to fitness experts. While any cardio helps burn calories, certain moves engage large muscle groups and keep your metabolism elevated long after your workout ends through a process called excess post-exercise oxygen consumption (EPOC).

Why Does Cardio Help With Weight Loss?

Cardio works for weight loss because it elevates your heart rate and keeps it there throughout your workout, explains Tim Landicho, certified strength and conditioning specialist and Tonal fitness coach. "The goal here is to engage large muscle groups in rhythmic, repetitive movements, which, in turn, increases your heart rate and breathing," he adds.

The basic formula for losing weight involves burning more calories than you consume, and cardio leads that effort by continuing to burn calories after your workout through EPOC. According to the National Association of Sports Medicine, EPOC is characterized by increased oxygen intake and metabolism that occurs while your body recovers from exercise.

What Are the Best Cardio Exercises for Fat Loss?

Fitness experts recommend several high-impact cardio moves that engage multiple muscle groups and maximize calorie burn. Here are the top exercises that deliver the biggest fat-burning benefits:

• High-Intensity Interval Training (HIIT): "High-intensity interval training is so beneficial for fat loss due to the amount of calories you can burn in a short amount of time," explains Jim White, registered dietitian nutritionist and owner of Jim White Fitness and Nutrition Studios. "It's also great for weight loss that preserves your muscle mass."
• Kickboxing: This full-body workout elevates your heart rate and has "great afterburn effects," meaning your body continues burning calories after the session. "The average kickboxing session can burn 500-800 calories in 60 minutes making it one of the most effective workouts for fat burning," White explains.
• Jump Squats: These high-intensity moves burn significant calories quickly while improving athletic performance through power, explosiveness, and functional strength.
• Jumping Rope: Considered vigorous cardio by the Centers for Disease Control and Prevention (CDC), jumping rope engages your entire body. "If you're jumping rope at any speed for 30 seconds, you're going to start to feel it," says Albert Matheny, registered dietitian and co-founder of SoHo Strength Lab.
• Running: The CDC considers running a "vigorous" form of aerobic exercise, allowing you to meet weekly cardio requirements with just 75 minutes of jogging.

How Long Should Your Cardio Sessions Last?

According to Denise Chakoian, certified personal trainer and owner of CORE Cycle.Fitness.Lagree, it takes 20 minutes of cardio to enter fat-burning mode in most bodies. She recommends aiming for 30 to 45 minutes per session, regardless of which workout you choose.

The CDC recommends adults practice 150 minutes of moderate-intensity cardio weekly, though there's no universal prescription for weight loss since every body and metabolism differs. However, these guidelines provide a solid starting point for effective movement.

Other effective options include cycling, rowing machine workouts, brisk walking for 30 minutes daily, and even freestyle dancing. "There's a pretty wide range in as far as accessibility," Matheny points out, noting you can adjust workout duration and intensity based on your comfort level.