The great thing is, there are plenty of choices for cardio exercise. Anything that gets your heart rate into your target heart rate zone will work, but there are some exercises that give you a little more bang for your buck.
There's no 'right' cardio exercise and the best choice is the one you enjoy and the one you'll work hardest at, but below are some of the best cardio workouts you can do to burn calories and fat.
This 40-minute workout takes you through a high intensity interval training (HIIT) workout that not only burns tons of calories, but helps you build endurance and increase your anaerobic threshold. You'll be switching between 30, 60 and 90 second intervals with equal resting periods, taking you to through different levels of intensity including very hard, e.g., Level 9 on this perceived exertion scale, moderately hard, e.g., Level 8 and somewhat hard, e.g., Level 6.
You can do this workout on any cardio machine or with any outdoor activity
These three workouts show you how to get the most out of your cardio machine workouts.
Workout 1 - This treadmill workout has you increasing and decreasing your incline throughout the workout to help you burn more calories and stave off boredom.
Workout 2 - This uses an elliptical trainer where you'll gradually up your resistance/ramps for 6 minute intervals, lowering them for 2 minutes, giving you a killer interval workout.
Workout 3 - If you like the stationary bike, you'll spend 2 minutes increasing resistance, 2 minutes reducing resistance and then inserting 1 minute sprints to really get your heart rate up.