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Calories Burned Effective Cardio for Overall Fat Loss

Updated Dec 02, 2025

700
cal/hour
for 70kg/155lb person (Vigorous Activity)
Running (Moderate Pace)315 cal/30min, 630 cal/hour, Moderate-Vigorous, Legs, Core. MET 9
Cycling (Vigorous Pace)315 cal/30min, 630 cal/hour, Vigorous, Legs. MET 9
Swimming (Vigorous Laps)350 cal/30min, 700 cal/hour, Vigorous, Full Body. MET 10
Rowing (Vigorous)350 cal/30min, 700 cal/hour, Vigorous, Full Body. MET 10
HIIT (e.g., Sprints, Burpees)350 cal/30min (active), 700 cal/hour (active), Very Vigorous (intermittent), Full Body. MET 10+

Is Effective Cardio for Overall Fat Loss Effective for Weight Loss?

Effective cardio is crucial for creating a caloric deficit necessary for fat loss, by burning a significant number of calories during and post-exercise. While any consistent cardio contributes, vigorous-intensity activities and full-body engagement maximize energy expenditure and can enhance metabolic rate. For optimal results, cardio should be combined with strength training and a balanced, calorie-controlled diet.

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