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If you’ve ever searched for workouts for weight loss, you’ve probably come across terms like aerobic training, cardio, and fat-burning workouts.
But what actually is aerobic training, and how does it work in the weight-loss process?
This article gives you clear, concrete answers — what aerobic training is, how to use it properly in the gym and at home, which exercises are best for burning calories and shaping your body, and how to make your training both effective and sustainable.
Let’s see whether cardio really is one of the “tricks” for weight loss.
Quick overview: Everything you need to know in 30 seconds
- Aerobic training burns fat in the presence of oxygen. It activates large muscle groups and uses fat as a primary source of energy.
- 150 minutes of aerobic activity per week is the golden standard for health and weight loss. Regular aerobic activity keeps your heart, lungs, and metabolism active.
- The best results are achieved in the aerobic heart rate zone (around 60–75%). In that zone, your body mainly uses fat for fuel, and the workout stays sustainable and lower risk for injuries.
- Strength training + aerobic training = recipe for long-term success. Strength protects your muscles, increases calorie burn, and gives your body shape.
- Variety in your workouts keeps motivation and results high. Mix walking, dancing, Pilates, functional workouts, and circuit routines.
- Weight loss is not a sprint, it’s a marathon. Consistency, a smart approach, and feeling good in your body are signs you’re on the right track.
What is aerobic training?
Aerobic training is a form of physical activity that involves longer periods of movement at a moderate intensity — exactly what your heart loves. Cardio workouts that include movements activating large muscle groups, like walking, running, cycling, or rowing, are considered aerobic training.
As the name suggests, everything happens with the presence of oxygen (aerobic = with oxygen).
That’s why aerobic exercises are the foundation of any weight-loss training plan — they help your body use fat more efficiently as a source of energy.
If you’re curious about the difference between aerobic and anaerobic training, I recommend reading my detailed guide on that topic. Everything is clearly explained there, including when each type of training has the best effect.
Whether you train at home or in the gym, aerobic training for weight loss doesn’t have to be complicated. A full-body workout for beginners, a slightly more intense legs-and-glutes workout, or a bodyweight workout for building muscle will keep most people in the aerobic zone (except maybe those last few reps of a given exercise).
How to use aerobic training for weight loss the right way
Smart aerobic training is for those who want to lose body fat in a way that makes sense — not just through sweat, but through understanding what they’re doing and why.
Once you know which direction you’re going in, every workout can become a tool for real results.
1. Duration and frequency matter
For anyone who wants to lose body fat while also supporting heart, muscle, and hormone health, aerobic training is a non-negotiable part of the routine.
It’s recommended to get at least 150 minutes per week of moderate-intensity activity — spread out over the week if you want long-term results and better overall fitness.
Examples you can do at your own pace include brisk walking, cycling, dance cardio workouts, and very light jogging during the day, either outdoors or at home.
2. Intensity needs to be set smartly
For your workouts to be effective, it’s important to train in the so-called aerobic zone — where you can still talk, but with a bit of effort.
This helps keep your heart and lungs active, and has a positive effect on your metabolism and fat burning.
If you wear a smartwatch, a rough guideline to stay in the aerobic zone is to keep your heart rate from jumping much above about 145. Ideally, you’ll sit somewhere between 115 and 135 beats per minute — although this can vary from person to person depending on fitness level.
When you train in relation to your maximum capacity, you’re aiming for about 60–75% of your max heart rate.
Both aerobic training and strength training have their place — but together, they support better muscle tone and posture.
3. Combine it with strength training
Many people forget how important strength training is for weight loss and long-term results. Strength training helps preserve muscle mass and increases energy expenditure at rest.
This becomes especially important as your aerobic capacity improves over time.
With that improvement, your body naturally becomes more efficient and may lower its basal metabolic rate — which means you lose weight more slowly because your body burns fewer calories at rest.
By adding strength training, you build muscle mass, which works in the opposite direction and helps increase your basal metabolism.
On top of that, training for muscle mass is what gives your body shape and nice contours.
When you combine aerobic training with strength training — or hypertrophy-style training (bodybuilding) — you create the ideal mix for maintaining your metabolism and your results.
4. Variety in your workouts makes a difference
Your workouts don’t have to be boring. And no, they don’t have to look the same every time.
Add activities where you use your whole body — leg workouts or functional training, core and strength work, and similar.
That might include swimming, hiking, home cardio workouts you follow along with a video, or simple full-body exercises you can do in your living room.
5. Real progress in the right direction
Training for results is a marathon (aerobic), not a sprint (anaerobic).
Results come with time, consistency, and the right approach to both nutrition and training. Proper aerobic training helps with both fat loss and maintaining a healthy body.
And remember: when it feels like nothing is changing, check how you feel (more energy, better sleep, more stable appetite).
Training can give you much more than just a number on the scale.
Speaking of the scale, here’s how to properly measure your training results.
Which exercises and workouts count as aerobic training?
Aerobic training includes all activities that:
- last at least longer than about 10 minutes without stopping (a rough rule of thumb)
- activate larger muscle groups (legs, back, core)
- and raise your heart rate into the aerobic zone (around 60–75% of your maximum heart rate).
Here are some examples you can do in the gym, outdoors, or at home.
Classic aerobic activities
- Brisk walking
- Running or jogging
- Cycling (outdoors or on a stationary bike)
- Swimming
- Elliptical trainer / cross-trainer
- Jump rope
- Step aerobics
- Nordic walking (walking with poles)
- Dance cardio workouts (Zumba, dance workout)
Less “classic,” but very effective aerobic activities
- More intense Pilates strength flow — when done without breaks for 30+ minutes, with a focus on breathing rhythm and continuous movement, this style of Pilates can significantly raise your heart rate and activate the whole body for weight loss.
- Bodyweight workout for building muscle — although it primarily targets strength, if the exercises are done in a circuit format without long breaks, it can have a strong aerobic effect, especially with higher reps and more complex movements (squats, lunges, push-ups, plank).
- Longer full-body workout — a 15–60-minute workout that includes exercises for the entire body (legs, core, arms) in intervals can be very effective for the heart and for keeping calorie burn high. The key is that the workout can be done without long pauses.
- Home cardio workout — at least 15 minutes long and involving multiple muscle groups.
- Functional training with weights (kettlebell, TRX, medicine ball) — if you keep the tempo high, these sessions work on both strength and aerobic capacity.
- Cardio kickboxing — dynamic, demands coordination, endurance, and strength, burns a huge number of calories, and boosts your mood at the same time.
Looking for more ways to lose weight?
As a nutritionist and trainer at Fitness Center Arena, I often explore topics related to weight loss.
I constantly come across stories about “magic” foods and quick fixes — and that’s exactly what motivates me to look at the science behind them.
Here are some topics and foods I’ve already broken down:
- Detox water for weight loss
- Coconut for weight loss
- 14 healthy breakfasts for weight loss
- Apple cider vinegar for weight loss
- Amino acids for weight loss
Enjoy!
