Not all cardio is created equal when it comes to sustainable fat loss. According to fitness trainer Chadoy Leon, the “best” cardio isn’t the one that leaves you gasping after a single session; it’s the one you can repeat daily for a year without dreading it, without wrecking your recovery, and without triggering a hunger surge that wipes out your calorie deficit. In a recent Instagram post, Leon breaks down popular cardio methods from worst to best for long‑term fat loss, explaining why the obvious choice—running—often works against you, and why something as simple as walking can quietly outperform everything else.
6th (Worst): Running
Running may be the default cardio for many, but Leon flags it as the least effective for sustained fat loss. It tends to crank up appetite so the calories you burn are quickly replaced at dinner, it hammers your joints over time, and excessive mileage can start eating into muscle. “The cardio everyone defaults to is actually the one working against them the most,” he notes.
5th: HIIT Classes
High‑intensity interval training (HIIT) classes deliver a serious burn, but they come with a steep recovery cost. Leon points out that after a hard HIIT session, you’re often too fried to lift with intensity or move much the rest of the day, which can lower your overall daily output. His verdict: good for an occasional push, bad as your everyday method.
4th: Spin and Bike Sprints
Spin classes and bike sprints are easier on the joints than running and offer a comparable calorie burn, but they still tend to ramp up hunger afterward. That post‑ride appetite spike can make it harder to stay in the calorie deficit needed for fat loss, especially if you’re doing them frequently.
3rd: Swimming
Swimming is fantastic for your joints and works your entire body, but Leon highlights a common pitfall: it’s notorious for leaving you ravenous once you’re out of the pool. That intense hunger can make sticking to your deficit more difficult, which is why it lands in the middle of his ranking despite its many benefits.
2nd: Stair Climber
The stair climber moves up the list thanks to its big calorie burn with low joint stress, plus the added benefit of shaping your legs and glutes. Leon recommends tacking on 10–15 minutes on the stair climber right after your lifting session as a strong finisher that boosts fat loss without compromising recovery.
1st (Best): Incline Walking
Incline walking takes the runner‑up spot for a reason: you get almost the same calorie burn as running without the appetite surge and joint pounding. Leon’s go‑to prescription is a 12% incline at 3 mph for 20–30 minutes. He calls this “the one treadmill setting that consistently delivers” for fat loss that’s sustainable week after week.
The Real Winner: Daily Walking (Especially After Meals)
At the top of Leon’s list isn’t a flashy gym machine or a punishing class—it’s daily walking. Hitting 8,000–10,000 steps a day can out‑burn any single cardio session on the gym floor when you add it up across a week, all without wrecking your appetite or recovery. A 10‑minute walk after each meal also helps regulate blood sugar. As Leon puts it: “Sometimes the boring option is the winning one.”