Cardio is often considered one of the easiest ways to burn calories and support fat loss. But according to fitness coach Darsh Surana, not every cardio exercise offers the same combination of calorie burn, joint impact and recovery.
Surana, a CA-turned-fitness coach who trains working professionals, recently shared a ranking of popular cardio exercises, placing walking and incline walking at the top.
Walking takes the top spot
Surana ranked walking in the S tier, calling it a highly effective option because it is low-impact, requires little recovery and can be done consistently.
He also said walking does not place significant strain on the joints and may be easier to maintain regularly than more intense forms of cardio.
Incline walking also made the S tier and was described as one of his favourite tools for fat loss. According to Surana, adding an incline can raise the heart rate and increase calorie expenditure while remaining relatively low-impact.
StairMaster and swimming follow
The StairMaster was placed in the A tier for its high calorie expenditure and ability to engage the legs and glutes. Surana said even 10 to 15 minutes can be useful for people with limited gym time.
Swimming also received an A rating. It provides a full-body, low-impact workout and may be particularly useful for people who find walking uncomfortable.
Cycling and running rank lower
Surana placed cycling in the B tier, noting that it is low-impact and useful for building endurance, although he considers standing cardio options more effective per unit of effort.
Running and jump rope were placed in the C tier because of their higher impact and greater recovery demands.
Why HIIT came last
Perhaps the most surprising part of the ranking was HIIT, which Surana placed in the D tier for fat loss.
He argued that its intense nature can leave people exhausted and require more recovery than necessary for achieving fat loss.
However, Surana stressed that the biggest factor remains calorie balance. Even a demanding workout will not necessarily lead to fat loss if a person is not maintaining a calorie deficit.
The ranking ultimately suggests that the best cardio may not be the exercise that leaves you exhausted — it may be the one you can perform consistently while supporting your overall fat-loss plan. #FatLoss #Cardio #Walking #Fitness #WeightLoss #Exercise