What is the single best exercise for weight loss?

Daily brisk walking. It is easy to sustain, low-impact, keeps stress hormones down, and adds up to a real calorie burn without wrecking recovery.

Do I need to do cardio to lose weight?

You need a calorie deficit. Cardio helps create it, but strength training preserves muscle so the weight you lose is fat, not tissue.

Give it 4–6 weeks of consistent movement paired with a modest food deficit. The first 2 weeks are mostly water.

cardio · rowing machine

Full-body cardio that spares your joints and hits everything.

1 × 20–30 min 25 minrest 0s

Log your sets with a rest timer and one-tap save.

Equipment

rowing machine

Rest

0s between sets

Primary muscles

back, legs

Also works

core, cardiovascular

Sit tall, shins vertical, arms extended, blades pinched slightly.
Drive with the legs first — 60% of the power comes from the push.
Once legs are extended, lean back gently and pull the handle to the bottom of your ribs.
Reverse the sequence: arms extend, hips hinge forward, knees bend.