Aerobic exercise for weight loss, which includes running, jumping rope, stair workouts, and dancing, is an excellent way to burn calories and improve physical fitness. Aerobic exercise stimulates blood flow and improves heart and lung function, in addition to working various muscle groups.

This type of exercise can also be a great way to burn fat and lose weight when practiced for at least 30 to 60 minutes, 3 times a week, and combined with a healthy, well-balanced diet.

Aerobic exercise for weight loss can be done at home or in the gym, preferably under the guidance of a certified personal trainer or exercise physiologist who can help you develop an individualized workout plan.

It is important to be cleared by your doctor before starting any new exercise program.

Top exercises

Aerobic exercises for weight loss that can be done at home include:

1. Jumping rope

Jumping rope is a great aerobic exercise for weight loss because it increases your heart rate and boosts calorie burning that can help reduce belly fat.

While performing this exercise it is important to maintain good posture, keeping your abs pulled in and your gaze straight out in front of you. With time, it is possible to mix it up with different types of jumps, like jumping on one foot or swinging the rope more than once around per jump.

Training tip: short spurts of high intensity exercise followed by a period of rest can help accelerate calorie burning. One example is to alternate between 1 minute of jumping rope and 1 minute of rest until you reach the total time desired. It is important to jump on a flat surface and wear supportive tennis shoes (sneakers) in order to minimize the impact on your knees.

To adjust the rope, hold the handles and stand with your feet in the middle of the rope. Pull the rope taut by lifting the handles up to the level of your shoulders. The rope should measure up to your armpits on both sides (not including the handles). While jumping rope is a very practical and accessible exercise, it should be avoided by people with knee or shoulder problems.

Calories burned: it is possible to burn about 650 calories per hour from jumping rope.

2. Trampoline exercises

Trampoline exercises are done using a mini trampoline and can help with weight loss and total body fat burning, including belly fat. These exercises can be done as part of a group class at the gym or at home.

These workouts involve choreographed combinations of exercises using the trampoline and can help improve balance and body control. It is important to keep your back straight and be careful to land in the bouncy area of the trampoline when you are jumping.

Training tip: switch up exercises every minute, which can include high knees, jumping with legs closed vs legs apart, swapping your front and back feet in the air (scissors), and trampoline squats.

Calories burned: you can burn between 600 and 800 calories per class, depending on the intensity of the exercise.

3. Step classes

Step classes are a form of aerobic exercise that can help you lose weight and reduce belly fat, in addition to increasing muscle strength and endurance in the legs and challenging your balance and coordination.

This exercise can be done in group classes at the gym or at home following a workout video. The workout consists of stepping on and off a platform or riser and consists of choreographed exercises that also involve moving your arms in a way that works your upper body as well.

Training tip: start out by using a low step. Keep your abs tight and make sure to plant your whole foot on the platform each time you step up. As you get more advanced, you can increase the height of the platform and try more explosive movements, such as small jumps onto the platform, in order burn more calories.

This exercise should be avoided by people with knee problems.

Calories burned: you can expect to burn 400 to 600 calories during a 1 hour step class.

4. Stair workouts

Climbing up and down the stairs is a great way to increase physical endurance in addition to toning the thighs and glutes. It can also be done at any time, wherever there are stairs.

You can reach a high level of intensity with stair workouts for more advanced calorie burning, however this exercise should be avoided by people with knee pain due to knee arthritis or wear and tear of the knee.

Training tip: divide your workout session into 3 sets of 10 minutes each, resting in between sets or doing another activity to avoid putting too much stress on the joints.

Calories burned: 30 minutes of stair workouts can burn up to 500 calories.

5. Power walking

Power walking, or speed walking, is a very efficient way to lose weight and improve physical fitness. It can be done outside or on a treadmill at home or in the gym.

To reach the desired intensity, it is important to keep your heart rate up throughout the exercise but not to the point where you can no longer talk or are feeling unwell.

Training tip: alternate the intensity of the exercise, starting with 20 minutes at a slower pace, followed by 15 minutes at a moderate pace, followed by a 15 minute cool down at a slower pace. You can also try increasing your speed each week.

Calories burned: power walking can burn around 400 to 500 calories per hour.

6. Running

Running is a great form of aerobic exercise for weight loss, promoting fat burning in addition to improving cardiovascular fitness, strengthening the bones, and boosting mood.

Running can be done outside or on the treadmill, at home or in the gym. See running for weight loss.

Training tip: start out by alternating 1 to 2 minutes of running at a slow pace with 2 minutes of walking for a total of 20 to 30 minutes, 3 times a week. Each week, you can increase the running time by 1 minute or increase the total workout time.

Calories burned: running can burn about 500 to 900 calories per hour depending on the intensity.

7. Circuit training

Circuit training works many muscle groups at a time and can help accelerate weight loss.

Exercises like jumping jacks, burpees, high knees, and butt kicks can be alternated to avoid repetition.

Training tip: Do each exercise for 5 to 8 minutes, resting for 30 to 60 seconds between exercises.

Calories burned: 1 hour of circuit training can burn about 400 to 500 calories.

8. Dancing

Dancing to your favorite music at home or in a zumba class, for example, is an excellent way to get exercise, improve balance, and boost cognition, in addition to being enjoyable.

Dance classes that may be offered at the gym include samba, funk, and zumba.

Training tip: choose fast-paced, high-intensity choreography with lots of variation in order to burn the most calories.

Calories burned: 1 hour of dancing can burn around 500 to 800 calories.

9. Cycling

Spin classes, stationary bike workouts, and outdoor cycling strengthen and tone your legs and glutes while burning calories and promoting weight loss.

Cycling is easy and practical to do, and is especially good for beginners since resistance can be adjusted for each person.

Training tip: adjust the speed and intensity of your pedaling each minute to avoid repetition and increase calorie burning.

Calories burned: 1 hour of cycling can burn about 500 calories.

10. Elliptical

Elliptical workouts can improve cardiovascular conditioning and help you lose weight by increasing energey expenditure (calorie burning).

Elliptical machines can be found at the gym or purchased for home use.

Training tip: start with 10-20 minute workouts, alternating between low and moderate intensity, increasing the duration and intensity of your workouts over time.

Calories burned: you can burn between 270 and 400 calories during a 30 minute elliptical session, depending on the intensity of the workout.

Calorie burning calculator

To estimate the number of calories burned during your workout, enter your weight and workout details below:

Tips for beginners

The following tips are important for anyone interested in starting an aerobic exercise program for weight loss:

Wear suitable shock absorbing tennis shoes (sneakers);
Wear comfortable, breathable clothing;
Warm up prior to starting your workout and be sure to stretch afterward;
Keep your ab muscles engaged during the workout;
Stay hydrated during your workout by taking small sips of water throughout;
Know your limits and listen to your body to avoid injury;
Increase the intensity of your workouts gradually and in accordance with your goals;
Choose a time to exercise that works for you and stay committed to avoid losing motivation.

These exercises can be done at home or outside and on your schedule.

In addition, it is important to consult a doctor or your primary care provider prior to starting this or any other exercise program. This is to rule out any potential cardiovascular problems or other health issues and ensure that it is safe for you to exercise.

10 Aerobic Exercises for Weight Loss (Plus Tips for Beginners)