12 Fat-Burning Cardio Exercises You Can Do Without Equipment

12 Fat-Burning Cardio Exercises You Can Do Without Equipment

12 Fat-Burning Cardio Exercises You Can Do Without Equipment

Cardio exercises are an essential component of any workout, whether you want to lose weight, or just be healthy and fit. They help raise your heart rate into your target heart rate zone, the zone where you’ll burn the most fat and calories. The US Department of Health and Human Services recommends at least 30 minutes of cardio, 5 days a week.

info-ideal designed a 30-minute cardio workout for you. After each exercise, perform a “jog in place” warm-up for 15 seconds. So put on your headphones, play your favorite workout playlist, and let’s get going.

Warm-up 1: March in place (40 seconds)

Start with this slow warm-up exercise. Stand up straight and start marching in place without moving ahead. Start slow and increase your pace with time. But at no point should “march in place” turn into a “run in place.” Also, remember to move your hands along with your legs while you are doing this exercise.

Warm-up 2: Jog in place (40 seconds)

Now it’s time to get things moving. So, just like you did march in place, now start jogging in place. You do the jogging movements, but don’t move from your place. Start relatively slow, and speed up gradually as you get into it.

Warm-up 3: Torso twist (40 seconds)

Starting position: Stand upright with your legs wider than shoulder-width apart.

Steps:

  1. Start twisting your torso left and right while keeping your hands close to your chest. The hips are almost stationary. Twist as far as you can go. With time your range of motion will increase.

Row & lateral steps (50 seconds)

Starting position: Stand upright with your legs wider than shoulder-width apart and your hands stretched in front of you.

Steps:

  1. Move your left leg behind your right leg and across. Move your hands behind you, squeezing your back and opening up your chest.
  2. Return back to the starting position.
  3. Move your right leg behind your left leg and across. Move your hands behind you squeezing your back and opening up your chest.

Squats (50 seconds)

Starting position: Stand upright with your feet spread shoulder-width apart.

Steps:

  1. Push your hips backward, squat down, and then come up. Remember to never put stress on your knees. Also, if you are a beginner and you can’t squat down completely, don’t worry, with time you will get better at it.

Slow burpees (50 seconds)

Starting position: Start by standing straight with your feet shoulder-width apart.

Steps:

  1. Get into a squat position and place your palms on the ground.
  2. Move your left foot back.
  3. Move your right foot back. Now you are in a plank-like position.
  4. Bring your left foot toward the front
  5. Bring your right foot toward the front.
  6. Stand up and move your hands up toward the ceiling.

Remember: Since this is slow burpee, you should do it slowly and not like ordinary burpees.

Jumping jacks (50 seconds)

Starting position: Start by standing straight with your feet together and hands by your side.

Steps:

  1. Jump. Raise your arms by first spreading them sideways and then taking them all the way up and over your head. Move your legs away from each other.
  2. Jump and come back to the starting position.

Lateral step & reach (50 seconds)


12 Fat-Burning Cardio Exercises You Can Do Without Equipment


Starting position: Start by standing straight with your feet together and hands up toward the ceiling.

Steps:

  1. Move your right leg away and touch its toe using your left hand by bending down and twisting your body. While your left hand is coming down, your right hand should go up.
  2. Come back to the starting position.
  3. Move your left leg away and touch its toe using your right hand by bending down and twisting your body. While your right hand is coming down, your left hand should go up.
  4. Come back to the starting position.

Ventral jacks (50 seconds)

Starting position: Start by standing upright with your palms resting on the front of your thighs.

Steps:

1. Jump. Move your legs away from each other while you are jumping and lift the arms in front of the chest.

2. Jump and come back to the starting position.

Note: This exercise is similar to jumping jacks with the only difference being the movement of hands. With jumping jacks, the hands move to the sides, while in ventral jacks the hands move in front.

High knee pause (50 seconds)

Starting position: Stand straight with your arms by your side and elbows bent so that the forearms are in front of you and parallel to each other.

Steps:

  1. Jump slowly by lifting one leg at a time, as if you were jogging slowly.
  2. Keep doing it, but at the count of 3 pause for a few seconds. In this position, one of your legs should be on the ground and the other leg in the air with your thighs almost perpendicular to your body.
  3. After a brief pause, continue.

Note: In the beginning, it might be difficult to get into the rhythm because pausing in that position is not a natural movement. But do not worry, just remember that practice makes perfect.

Fly jacks (50 seconds)

Starting position: Stand straight with your feet close together and your hands raised straight in front of your chest.

Steps:

  1. Jump. Move your legs away from each other while you are jumping, and move your hands to the side. In this position, your legs are away from each other and your arms should be stretched straight to the side.
  2. Jump and come back to the starting position.

Bicycle crunches (50 seconds)

Starting position: Lie flat on your back with your knees bent. Put your hands behind your head and interlock the fingers.

Steps:

  1. Lift your right leg up so that your thighs are almost perpendicular to the ground and your calves are parallel to the ground.
  2. At the same time, rotate your upper body and move your left elbow toward the right lifted knee so that they meet in the middle of your body.
  3. Now straighten the right leg, but keep it above ground. While you are straightening the leg, bend your left leg and rotate your upper body so that the elbow of your right arm touches the knee of the left leg.

Lunge jacks (50 seconds)

Starting position: Stand with your feet together and hands raised up toward the ceiling.

Steps:

  1. Move your left leg forward and lunge down. Bring your hands under the leg.
  2. Rise up and get back to the starting position.
  3. Move your right leg forward and lunge down. Bring your hands under the leg.
  4. Rise up and get back to the starting position.

Plank slaps (50 seconds)

Starting position: Get into a plank position.

Steps:

  1. Tap on your left shoulder using the right palm.
  2. Bring the palm back to the ground.
  3. Tap on your right shoulder using your left palm.
  4. Bring the palm back to the ground.

High knee jacks (50 seconds)

Starting position: Stand with your feet together and hands raised up toward the ceiling.

Steps:

  1. Slowly lift your right knee up and bring your hands down underneath the thigh and clap.
  2. Bring your right leg down slowly and raise your hands up toward the ceiling.
  3. Slowly lift your left knee up and bring your hands down underneath the thigh and clap.
  4. Bring your left leg down slowly and raise your hands up toward the ceiling.

Exhausted? Well, at least you have taken the first step toward your weight-control goal. Congrats! If you found this article useful, share it with your friends and family members.

Illustrated by Alena Tsarkova for BrightSide.me

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Written by Josephine Emberton

Josephine Emberton

We at info ideal have been busy looking for the best tips and tricks to simplify and improve your everyday life. We bring to you the practical and adaptable knowledge dedicated to improving Health, Happiness, Productivity, Relationships, and more.