If you’ve ever Googled “best cardio for fat loss,” you’ve probably felt like you stepped into a tornado of conflicting advice.
Zone 2 is the holy grail.
No, HIIT is better for your time.
Wait… what about steps? Or steady state? Or a weighted vest walk while chugging water and quoting David Goggins?
Let’s clear the noise.
Here’s the deal: cardio isn’t one-size-fits-all. The research keeps evolving, and what works for your goals, lifestyle, and physiology may be different than what works for someone else. Just because a certain cardio type is good for fat loss doesn’t mean it’s the best for performance, recovery, or longevity.
So, let’s break it all down. I’ll walk you through the main types of cardio, what they’re best for, how to do them right, and who should (and shouldn’t) lean into each.
1. General Movement (aka Steps)
What it is: Any low-effort, non-exercise movement. Walking, house chores, errands, etc. Think of it as your daily “movement minimum.”
Best for:
- Increasing NEAT (non-exercise activity thermogenesis)
- Fat loss support without additional stress
- Everyone—literally everyone
Not ideal for:
- Getting better at cardio performance
- Replacing structured exercise if your goal is conditioning or endurance
How to do it:
10,000 steps isn’t a magical number, but it’s a solid target for most. Start where you are and try to add 500 to 1,000 steps a week.
How often:
Daily. As much as you can. It’s the easiest, most underappreciated fat-loss booster on the planet.
2. Weighted Vest Walking
What it is: Walking with a weighted vest (usually 10 to 20 lbs) to increase calorie burn and add light resistance to a simple movement pattern.
Best for:
- Boosting calorie burn with low joint stress
- People with limited time or who dislike traditional cardio
- Adding a mild challenge to walks without high impact
Not ideal for:
- Replacing strength training (this won’t build bone density or muscle like squats or resistance work)
- Beginners with poor walking mechanics or mobility issues
- Those with joint or back problems (without coaching)
How to do it:
Start with 10 to 15 minutes at a time, with a 10 to 15 lb vest max. Flat terrain to start. Keep posture tall and stride smooth, don’t hunch or rush.
How often:
2 to 4 times per week. It’s a solid step upgrade, not a strength training substitute.
3. Zone 2 Cardio
What it is: Long-duration cardio done at 60 to 70% of your max heart rate. You can talk, but wouldn’t want to sing.
Best for:
- Cardiovascular health and mitochondrial function
- Endurance, recovery, and fat oxidation
- Those who need low-stress, long-term aerobic base building
Not ideal for:
- People who want quick, sweaty workouts
- Those short on time (though even 30 minutes is better than none)
How to do it:
Use a heart rate monitor (estimate Zone 2 as 180 minus your age). Walk briskly, cycle, or do any modality you enjoy for 30 to 60 minutes.
How often:
2 to 5 times per week depending on goals. It’s low impact but has high returns.
4. Steady State Cardio (Jogging, Biking, Elliptical, etc.)
What it is: Continuous movement at a moderate pace. What most people think of as “cardio.”
Best for:
- Building aerobic capacity
- Calorie burn (but can be overstated)
- Mental benefits (clear headspace)
Not ideal for:
- People with high stress or hormone issues
- Women 40+ who are already doing too much without proper recovery
How to do it:
Choose a pace you can maintain without gasping. Start with 20 to 30 minutes and build up.
How often:
1 to 3 times per week, depending on recovery. Don’t chase the sweat. Chase consistency.
5. Aerobic Intervals
What it is: Periods of faster work (1 to 4 minutes) alternated with equal or slightly longer recovery periods. Not full-out sprinting.
Best for:
- Building both aerobic and anaerobic fitness
- Mid-life clients wanting structure and challenge
- Improving heart rate variability and conditioning
Not ideal for:
- True beginners
- Those already overstressed (context matters)
How to do it:
Try 4 rounds of 3 minutes “hard but sustainable” effort, 3 minutes recovery. Think biking, rowing, incline walk, etc.
How often:
1 to 2 times per week. This is a smart bridge between steady state and HIIT.
6. HIIT (High-Intensity Interval Training)
What it is: Short bursts of max effort (20 to 60 seconds) followed by longer recovery. Classic bootcamp, circuit, or “sweat-sesh” style.
Best for:
- Time-crunched clients
- Improving VO2 max and insulin sensitivity
- Getting a metabolic punch with minimal time
Not ideal for:
- High-stress individuals or those with poor sleep and nutrition, or chronic dieters
- Women in their 40s+ relying on this 5 to 6 times per week (it backfires)
How to do it:
Max effort for 30 seconds, rest 90 seconds. Repeat 6 to 8 times. Total session should be 15 to 25 minutes, including warm-up and cool down.
How often:
1 to 2 times per week max. More isn’t better. Better is better.
7. SIT (Sprint Interval Training)
What it is: All-out sprints (10 to 30 seconds) with full recovery (2 to 4 minutes). This is high-end, explosive work. Airdyne/Assault style bikes are safest for this!
Best for:
- Athletic populations
- Fast-twitch muscle and power
- Maximum calorie burn in minimal time
Not ideal for:
- People with terrible recovery, nutrition, or chronic dieters
- Anyone not already conditioned and mobile
- People with joint issues or high cortisol
How to do it:
True max sprints (on bike or sled ideally). 10 to 20 second sprint, 3 minute rest. No more than 4 to 6 rounds.
How often:
1 to maybe 2 times per week if at all. It takes a heavy recovery toll!
Context Is King
Here’s what matters most. Cardio isn’t about finding the “best” type, it’s about finding the right tool for the job.
What works for a 25-year-old who loves bootcamps and has zero stress might absolutely wreck a 45-year-old mom juggling a full-time job, kids, and under-sleeping. That same bootcamp can spike cortisol, tank recovery, and actually slow fat loss in the long run.
Also, your cardio doesn’t have to fit into a clearly defined box or use specific types of equipment. It could be anything from playing with your kids, chasing them around, running around the yard with your dog, etc.
Or if you are like me and would rather do circuits with other equipment like sleds, kettlebells, medballs, etc., that works as well!
Instead of asking “what’s best,” ask:
- What does my body need right now?
- What fits my schedule and recovery capacity?
- How can I make this consistent and, dare I say…fun?
Use the right tool at the right time, and watch how your results start compounding.
Want help building your workouts and cardio strategy around your goals, lifestyle, and stress levels? That’s what I do. Reach out anytime, and I’ll build the plan that works for you.