Calories Burned Effective Cardio for Female Weight Loss
Updated Feb 23, 2026
720
cal/hour
Vigorous Running (70kg)
Activity ExampleVigorous Running
Intensity LevelVigorous (e.g., 6 mph / 10 km/h)
Calories per 30 min (70kg/155lb)360 kcal
Calories per hour (70kg/155lb)720 kcal
MET Value9.8 METs
Muscles TargetedQuadriceps, hamstrings, glutes, calves, core, hip flexors
Is Effective Cardio for Female Weight Loss Effective for Weight Loss?
Effective cardio is a cornerstone of weight loss, contributing to a caloric deficit crucial for fat reduction. High-intensity interval training (HIIT) and vigorous steady-state cardio like running are particularly effective for elevating heart rate and maximizing calorie burn. Consistency and gradually increasing duration or intensity are key for sustainable results.
AI Coach Tip
Vary your cardio with activities like running, cycling, swimming, or HIIT to prevent plateaus and keep workouts engaging. An AI Weight Coach can help you build a personalized cardio plan that complements your strength training and nutrition goals, ensuring balanced progress.
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