Best Skinny Fat Cardio Exercises

When it comes to the best skinny fat cardio exercises, there is entirely too much misinformation online, especially on social media, that falsely claims that cardio exercise causes skinny fat. It does not. Walking is the cardio gold standard (1, 2, 3). But there are many other worthwhile cardio (aerobic) exercises including bicycling, elliptical, hiking, jogging, rowing/rowing machine, running, sports, stationary bike, steps/step machine, swimming, treadmill, workout classes (HIIT, Zumba, etc.) and the like, no less.

What is the best skinny fat cardio exercise for you?

The one(s) you will do consistently and regularly. Walking requires minimal equipment. All you need is a comfortable pair of shoes and a safe place to walk. In a pinch, pacing back and forth indoors will do. The more time, effort, and access to resources you have and are willing to invest, the more your cardio choices open up. Whatever cardio exercise you choose, physiological and psychological health increases if you safely exercise outdoors in nature (4, 5). But, of course, if outdoors is not an option, cardio exercise in a gym, at home, or the like will do just fine.

Walking – Best Skinny Fat Cardio Exercises

Until recently, 10,000 steps per day was considered the typical recommended target. However, the latest scientific research (2, 6, 85, 86, 87, 88) indicates that between 5,000 and 7,500 steps per day — 3 to 6 times per week, 30 minutes to 1 hour or so, steady-state, medium intensity (100 to 129 steps per minute)(7, 8, 9, 18, 89) — are all you need to help you maintain and lose regular white/yellow fat (10, 11), reduce skinny fat, and increase your overall well-being.

Health benefits (12, 13, 14) include improving posture, stamina/endurance, immunity, longevity, insulin resistance, diabetes, obesity, depression, anxiety, bone density, arthritis, cholesterol, and cardiovascular (heart/rate/blood pressure) health along with reducing the risk for dementia, heart disease, and some cancer, no less. Obviously, unique genetic body composition, resistance exercise, diet, and lifestyle also matter.

Building Muscle, Intensity – Walking

Walking can even help build some muscle mass (15, 16, 17). However, it is not the bulky muscle mass that is built with resistance training. Instead, walking more commonly helps increase muscle endurance, which is another way of saying it improves muscle tone. This is particularly true for muscles relative to the core (abdominals, obliques, lower back), glutes, hip flexors, and legs (quadriceps, hamstrings, calves, etc.).

You can even add weight, like properly carrying dumbbells, to help build more upper-body muscle. Moreover, walking also helps maintain existing muscles and muscle mass. The level of walking needed to achieve this is defined (16) as achieving a 70% to 80% heart rate reserve (difference between your resting and maximum heart rate) during workouts with a duration of at least thirty minutes, four to six days per week.

Walking offers five levels of intensity (18, 7, 8, 9, 89) including minimal (less than 40 steps/minute), very light (40-69 steps/minute), light (70 to 99 steps/minute), moderate (100 to 129 steps/minute), and intense (130+ steps per minute). Indoors or outdoors, intensity is affected by incline/grade/resistance, distance, speed/pace, weather, and duration, no less.

Best Skinny Fat Cardio Exercises – Other

There a five types of general cardio intensity (18, 19, 76, 77): minimal, very light, light, moderate, and intense (vigorous). The amount is relative to a non-competitive, relatively in-shape person, on average. The total weekly recommended cardio exercise (42) is 150 minutes or so of moderately intense activity or 75 minutes or so of vigorously intense activity per week, ideally spread out over five to six days.

Bicycling (Stationary Bike, Sport)

Whether biking outdoors on a track or on the open road, or indoors in a gym or at home or the like on a stationary bike or such, properly executed bicycling offers a full-body (20) workout. Intensity is determined by incline/grade/resistance (road steepness or machine setting), gear, distance, speed/pace, and duration, no less.

Health Benefits (21, 22, 23): low impact (protects joints, ligaments, bones, etc.), enhances balance and coordination, reduces stress, burns more calories to lose regular fat, builds some muscle, especially in the legs (21, 24), reduces skinny fat, increases stamina/muscular endurance (tone), and enhances overall health including improving immunity, insulin resistance, diabetes, obesity, cholesterol, cardiovascular (heart/rate/blood pressure) function, bone density, arthritis, depression, anxiety, sleep, mood, mental health, and longevity, along with reducing the risk for dementia, heart disease, and some cancer, no less.

Amount: 15 minutes to 1 hour, up to 1.25 hours or so.

Elliptical

Typically indoors, properly executed elliptical machine exercise offers a full-body (25) workout. Intensity is determined by incline/resistance, speed/pace, and duration, no less

Health Benefits (25, 26, 27): low-impact (protects joints, ligaments, bones, etc.), improves balance and coordination, decreases stress, burns more calories to lose regular fat, increases muscular endurance (tone/stamina), builds some muscle (26, 25) relative to the shoulders, biceps, triceps, back, pectorals, obliques, glutes, hamstrings, and quads, reduces skinny fat, and strengthens overall health including improving immunity, insulin resistance, diabetes, obesity, cholesterol, cardiovascular (heart/rate/blood pressure) function, bone density, arthritis, depression, anxiety, sleep, mood, mental health, and lifespan, along with reducing the risk for dementia, heart disease, and some cancer, no less.

Amount: 30 minutes to 1 hour, up to 1.5 hours or so.

Hiking

Getting out into nature, hiking can be a full-body (28) workout depending on the equipment used like a backpack and/or hiking poles. Proper shoes, clothing, hat, hydration, orientation (compass/map), and sunscreen are important. Intensity is influenced by incline/grade (how steep the trail), obstacles (rocks, trees/roots, mud, snow, water, ice, etc.), distance, speed/pace, weather, and duration, no less.

Health Benefits (29, 30, 31): can be low impact (protects joints, ligaments, bones, etc.), hones balance and coordination, decreases stress, burns more calories to lose regular fat, builds some muscle (30, 31), especially in the lower body/legs/glutes but can be the upper body as well with a pack, reduces skinny fat, increases stamina/muscular endurance (tone), and enhances overall health including improving immunity, insulin resistance, diabetes, obesity, cholesterol, cardiovascular (heart/rate/blood pressure) function, bone density, arthritis, depression, anxiety, sleep, mood, mental health, and longevity, along with reducing the risk for dementia, heart disease, and some cancer, no less.

Amount: 30 minutes to 1 hour, up to 1.5 hours or so.

Jogging (Treadmill)

Jogging is slightly more intense than walking/hiking which does increase the impact on joints, ligaments, bones, etc., but it is less intense than running. Although not typically considered a full-body workout, if you properly carry weights (like dumbbells) it can be. If jogging outdoors, proper shoes, clothing, hat, hydration, orientation (compass/map), and sunscreen are important. If using a treadmill or the like indoors, then proper shoes and comfortable clothes are the minimum. Intensity is influenced by incline/grade/resistance, distance, speed/pace, weather, and duration, no less.

Health Benefits (32, 33, 34, 35): improves balance and coordination, reduces stress, burns more calories to lose regular fat, builds some muscle (35), especially in the lower body/legs/glutes, reduces skinny fat, increases stamina/muscular endurance (tone), and enhances overall health including improving immunity, insulin resistance, diabetes, obesity, cholesterol, cardiovascular (heart/rate/blood pressure) function, bone density, arthritis, depression, anxiety, sleep, mood, mental health, and longevity, along with reducing the risk for dementia, heart disease, and some cancer, no less.

Amount: 30 minutes to 1 hour, up to 1.5 hours or so.

Rowing (Rowing Machine)

Rowing, including rowing machines, is low impact (protects joints, ligaments, bones, etc.) while being a full-body (36) workout. If rowing outdoors, proper shoes, clothing, hat, hydration, orientation (compass/map), and sunscreen are important. If using a rowing machine indoors, then proper shoes and comfortable clothes are the minimum. Intensity is influenced by resistance (smoothness of water or setting on a machine), distance, speed/pace, weather, and duration, no less.

Health Benefits (37, 38, 39): strengthens posture, balance, and coordination, decreases stress, burns more calories to lose regular fat, builds some muscle (37), especially in the lower body/legs/glutes, core (lower back, abdominal muscles), and pulling muscles (upper back, biceps, forearms), reduces skinny fat, increases stamina/muscular endurance (tone), and enhances overall health including improving immunity, insulin resistance, diabetes, obesity, cholesterol, cardiovascular (heart/rate/blood pressure) function, bone density, arthritis, depression, anxiety, sleep, mood, mental health, and longevity, along with reducing the risk for dementia, heart disease, and some cancer, no less.

Amount: 15 minutes to 1 hour, up to 1.25 hours or so.

Running (Treadmill)

Running is more intense than jogging which further increases the impact on joints, ligaments, bones, etc. Although not typically considered a full-body workout, it can be if you properly carry weights (such as dumbbells). If running outdoors, proper shoes, clothing, hat, hydration, orientation (compass/map), and sunscreen are important. If using a treadmill or the like indoors, then proper shoes and comfortable clothes are the minimum. Intensity is influenced by incline/grade/resistance, distance, speed/pace, weather, and duration, no less.

Health Benefits (40, 41, 42, 43): strengthens balance and coordination, decreases stress, burns more calories to lose regular fat, builds some muscle (35), especially in the lower body/legs/glutes, reduces skinny fat, increases stamina/muscular endurance (tone), and enhances overall health including improving immunity, insulin resistance, diabetes, obesity, cholesterol, cardiovascular (heart/rate/blood pressure) function, bone density, arthritis, depression, anxiety, sleep, mood, mental health, and longevity, along with reducing the risk for dementia, heart disease, and some cancer, no less.

Amount: 15 minutes to 1 hour, up to 1.25 hours or so.

Sports

Typically competitive, there are many sports to choose from, including no less than archery, auto racing, basketball, boxing, badminton, baseball, bodybuilding, bowling, canoeing, cricket, cycling, darts, fencing, football, golf, hockey, ice skating, kayaking, marathon, mountain biking, paddle boarding, racquetball, rock climbing, rugby, sailing, shooting, skiing, soccer, softball, squash, swimming, table tennis, tennis, track and field, triathlon, volleyball, etc. Some sports can be a full-body (44) workout like basketball, boxing, canoeing, cycling, kayaking, kickboxing, mountain biking, paddle boarding, rowing, racquetball, squash, swimming, tennis, track and field, triathlon, and volleyball, at least. Intensity is dependent on the specific sport and determined by incline/resistance, distance, speed/pace, weather, and duration, no less.

Health Benefits (45, 46, 47): depending on the sport, it can be low to high impact, strengthen posture, balance, and coordination, decrease stress, burn more calories to lose regular fat, build muscle (48), reduce skinny fat, increase stamina/muscular endurance (tone), and enhance overall health including improving immunity, insulin resistance, diabetes, obesity, cholesterol, cardiovascular (heart/rate/blood pressure) function, bone density, arthritis, depression, anxiety, sleep, mood, mental health, and longevity, along with reducing the risk for dementia, heart disease, and some cancer, no less.

Amount: 15 minutes to 1 hour, up to 3 hours or so.

Steps (Step Machine)

Typically done indoors using a step machine, steps can technically be performed anywhere there are enough steps (stairs) to walk/jog/run up and down consistently. Usually not considered a full-body workout, it can be if weights like dumbbells are properly used. Intensity is determined by incline/resistance, distance, speed/pace, and duration, no less

Health Benefits (49, 50, 51): walking or jogging is more low-impact (protects joints, ligaments, bones, etc.), respectively, while improving posture, balance, and coordination, decreasing stress, burning more calories to lose regular fat, increasing muscular endurance (tone/stamina), building some muscle (52), particularly in your glutes, hamstrings, and quads, reducing skinny fat, and strengthening overall health including improving immunity, insulin resistance, diabetes, obesity, cholesterol, cardiovascular (heart/rate/blood pressure) function, bone density, arthritis, depression, anxiety, sleep, mood, mental health, and lifespan, along with reducing the risk for dementia, heart disease, and some cancer, no less.

Amount: 15 minutes to 1 hour, up to 1.25 hours or so.

Swimming (Sport)

Laps, typically done in a pool (indoors or outdoors), but can be done in natural bodies of water (lake, ocean, river, etc.), swimming is low impact (protects joints, ligaments, bones, etc.) while being a full-body (53) workout. If swimming outdoors, proper attire (swimsuit), hydration, and sunscreen are important. If swimming in natural bodies of water, be aware of currents, sharks, temperature, and other potential dangers. Intensity is influenced by resistance (smoothness of water or current), distance, speed/pace, weather, and duration, no less.

Health Benefits (54, 55, 56): strengthens posture, balance, and coordination, decreases stress, burns more calories to lose regular fat, builds some muscle (57), especially the gluteals (buttocks), latissimus dorsi (back), deltoids (shoulders), biceps (front of arms), triceps (back of arms), pectorals (chest), quadriceps (front of thigh), hamstrings (back of thigh), and calves (lower leg), reduces skinny fat, increases stamina/muscular endurance (tone), and enhances overall health including improving immunity, insulin resistance, diabetes, obesity, cholesterol, cardiovascular (heart/rate/blood pressure) function, bone density, arthritis, depression, anxiety, sleep, mood, mental health, and longevity, along with reducing the risk for dementia, heart disease, and some cancer, no less.

Amount: 15 minutes to 45 minutes, up to 1 hour or so.

Workout Classes

Typically done indoors, there are many different workout classes to choose from, including no less than aerobics, Aerial, Barre, body combat, circuit training, CrossFit, dance, fitness boot camp, group fitness classes, gym classes, high-intensity interval training (HIIT), spin classes, and Zumba. Some workout classes can be a full-body (58) workout. Intensity is dependent on the specific workout class and determined by resistance, pace/speed, movements, and duration, no less.

Health Benefits (59, 60, 61): depending on the workout class, it can be low to high impact, strengthen posture, balance, and coordination, decrease stress, burn more calories to lose regular fat, build some muscle (62), reduce skinny fat, increase stamina/muscular endurance (tone), and enhance overall health including improving immunity, insulin resistance, diabetes, obesity, cholesterol, cardiovascular (heart/rate/blood pressure) function, bone density, arthritis, depression, anxiety, sleep, mood, mental health, and longevity, along with reducing the risk for dementia, heart disease, and some cancer, no less.

Amount: 15 minutes to 1 hour, up to 1.5 hours or so.

Safely Losing Regular White/Yellow Fat Weight

Proper cardio exercise increases your body’s calorie needs above your baseline Standard BMR calories. Thus, your body has to burn more calories. This extra calorie burn is measured by Total Daily Energy Expenditure (TDEE). Proper, consistent, and regular cardio exercise (but NOT too little as it can lead to a slower metabolism and metabolic syndrome (insulin hormone resistance)(63, 64, 65) and not too much as it can lead to a slower metabolism due to overtraining syndrome (OTS/burnout)(insulin resistance)(66, 67, 68, 69, 70)) increases your metabolic rate (71, 72, 73, 74, 75, 76, 77, 78) along with post-exercise oxygen consumption (EPOC) afterburn (79, 80, 81, 82), i.e. post-workout calorie burn.

You can accurately calculate your unique Standard BMR and TDEE calories using the Scientific Metabolism Quiz Health Score (83) As well, you can calculate individual cardio exercise calorie burn using the latest scientific MET Value Scores via the Scientific Exercise Quiz Health Score (84).

`References

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