Regular physical activity is important for good health, and it’s especially important if you’re trying to lose weight or to maintain a healthy weight.

In order to lose fat, some degree of aerobic and cardio work need to be done. However, the type of aerobic and cardio work needed for fat loss is a subject open to much debate. Aerobic activities (typically done at a moderate intensity, although higher intensity aerobics has been shown burn more calories) constitute any form of exercise that is repetitive, long, and hard enough to challenge the heart and lungs to use oxygen as a fuel source to sustain the body over a longer period (15 to 20 minutes or longer).

Aerobic exercise is any physical activity that makes you sweat, causes you to breathe harder, and gets your heart beating faster than at rest. It strengthens your heart and lungs and trains your cardiovascular system to manage and deliver oxygen more quickly and efficiently throughout your body. Aerobic exercise uses your large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes.

Aerobic exercise and cardio exercise are the same thing. Both terms refer to exercise that achieves the identical results: improved fitness by increasing both your oxygen intake and heart rate. When you increase your respiratory rate by moving the large muscles of the body, your heart pumps harder and faster. “Cardio” and “aerobic” are synonymous with the concept of endurance exercise.

Intensity is paramount. As intensity rises, more calories get burned. That’s why high-intensity interval workouts are a great choice for getting shredded while maintaining (or even gaining) muscle.

Aerobic exercises get your heart rate up and large muscle groups working, make you sweat and help you burn more calories, leading to weight loss. Whether you want to shed a few kilos, burn belly fat, or reduce your risks of heart disease and many other health conditions like diabetes and cancer, including cardio workouts in your fitness regime can be beneficial in the long run.

There are plenty of choices for aerobic activity – indoors and outdoors. Moreover, aerobic workouts are easy to do and some are equipment-free.  My personal favorite aerobic activities are jumping jacks, frog jumps, skipping, jumping (on trampoline) and running.

Getting your daily dose of exercise can be as easy as taking a walk around your neighbourhood or going for a jog with your loved ones. Research suggests that regular aerobic exercise is the best way to get rid of that unhealthy belly fat.

Here are five cardio exercises that can aid weight loss and help you stay in shape within a short time. Regular cardio workouts will help you lose weight and keep it off.

Brisk walking
Running
Cycling
Swimming
Dancing

Physical activity such as walking, jogging, indoor cycling, or aerobic dancing are all examples of aerobic exercise that strengthen the heart and lungs, therefore improving your body’s utilization of oxygen. For general health, aim for a 30-minute workout (or three 10-minute workouts per day) three to five days a week at moderate intensity. Moderate intensity refers to an activity that will increase your breathing and get your heart beating fast. You should be able to talk with ease during moderate intensity workouts, though trying to sing would be more challenging.

For weight loss, gradually work up to 45 minutes or longer at moderate to vigorous intensity five to six days a week, allowing for at least one day of rest a week. Vigorous intensity refers to an activity that will have your heart beating quite a bit more than moderate intensity workouts, and your breathing will be harder so saying more than a few words will be difficult.

This said, staying away from high carbs, processed and sugary foods is just as important as exercising if you are on a weight-loss plan.