Fat Burning Cardio Exercises Using Just Your Bodyweight

The fat burning cardio exercises below burn tons of fat and calories while toning the entire body, especially the core.

Start all your fat burning workouts with a 3-5 minute warm-up. This increases mobility, endurance, and motivation. Head outdoors for a quick walk or jog (you can also jump on any cardio machine if you have one available).

Next perform 1 minute of each of the fat burning exercises. Alternating between 20 seconds of work and 10 seconds of rest (switch sides half way on single sided moves). You'll do each exercise twice then move on to the next one without rest until you've completed the entire circuit. Takes 8 minutes total. Be sure to read tips for modifications.

Finish up with 3 minutes of speed walking, stair sprints, running, or jump rope. Taking 3-5 second recovery breaks when necessary. The less you rest the more calories you burn!

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Exercise
Power Jacks 1. Start in a shoulder width stance with your knees slightly bent. 2. Jump up into the air and spread your legs out into a wide stance and land in this position. 3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance. 4. Repeat this movement for the recommended repetitions. Fat burning cardio exercises tip: Stay light on your feet and try not to bend over from the waist. Can't jump try side to side squats. Want to go harder, just extend arms out to sides as you jump out.	Sets Reps Weight/ Resistance
Modified Explosive Pushup 1. Start by getting into a push-up position with your knees on the ground. 2. Lower yourself to the ground and then explosively push up so that your hands leave the ground. 3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat. 4. Repeat for the recommended repetitions. Fat burning cardio exercises tip: Beginner try these on the wall. Advanced can try regular pushup stance or combine a bit of both.	Sets Reps Weight/ Resistance
Reverse Lunge 1. Standing straight open the resistance bars as wide as you possibly can at chest level. 2. Extend one leg backward while extending the resistance bars in front of you. 3. Push off your rear leg and bring yourself back to the starting position and repeat with alternate leg. 4. Keep resistance bars open during entire set. 5. Inhale opening resistance bars, exhale lunging and inhale returning to start position. Fat burning cardio exercises tip: Hold a yoga block or small object at chest level to simulate pushing something forward. This helps keep chest and shoulders aligned over hips.	Sets Reps Weight/ Resistance
Nuetral Grip Inverted Row 1. Start by lying parallel under a bar and reach up to grab a V-handle that is over the bar. 2. Proceed to pull yourself up to the bar until your chest touches the bar. 3. Return to the starting position and repeat for the desired repetitions. Fat burning cardio exercises tip: Beginners perform these with bent legs. Advanced prop feet on ball or discs. Nowhere to perform pullups? You can substitute resistance band or dumbbell rows instead.	Sets Reps Weight/ Resistance
Over/Under Hurdles 1. Stand directly behind a bar or hurdle that is 12-18” above the floor. 2 . On the “go” signal, you will perform a forward step over the bar with the left foot, push off with the right foot, and land in an athletic stance 1 foot on the opposite side of the bar. You should be facing to the left or to the right when the second foot is down. 3. Immediately upon landing with one foot squat down into a crouched position and step to the right or left with the other foot under another bar that is 36” or taller. 4. Return to the starting position and repeat with the opposite foot. Focus on quickness and fluid movement. Fat burning cardio exercises tip: No need for hurdles. Use any small object to step over then squat way down as you cross under imaginary hurdle. You can also use resistance band, tape, string to create a hurdle.	Sets Reps Weight/ Resistance
Single Leg Plank Raise 1. Start by forming a straight plank with your forearms and feet as the contact points on the ground. 2. Once the plank is formed raise one foot off the ground and then return to the starting position. 3. Repeat this movement for the desired repetitions alternating back and forth between legs. Fat burning cardio exercises tip: Do this slowly and with control. Keep belly button pulled in towards spine the entire time. Hips down, head and shoulders relaxed.	Sets Reps Weight/ Resistance
Lateral Small Hurdle Jumps 1. Stand with feet slightly wider than hip-width apart with right side of body facing the first hurdle. 2. Hop to the right using both feet over each hurdle. 3. When you reach the last hurdle, keep the body facing in the same direction and hop back to the start point. 4. Repeat according to the prescribed number of repetitions. Fat burning cardio exercises tip: You can jump over yoga blocks, tape, or resistance bands.	Sets Reps Weight/ Resistance
Side Plank 1 1. Begin in the plank position hips, shoulders, head all in one line. Hands underneath the shoulders and feet hip width apart, navel pulled in towards the spine, pelvic floor lifted. 2. Pick the right foot up and float it across to the outside of the left foot, keep the abdominals contracted and inhale float the right arm up towards the sky. Be sure that the left hand is underneath the left shoulder. 3. Do not allow the left hip to drop down towards the floor. Spread the fingers of the left hand and push evenly down with all four fingers and thumbs. Keep the hips and shoulders stacked on top of one and other and look up towards the sky. 4. To increase the difficulty of this pose, lift the right leg up and place the right sole of the foot onto the inside of the left knee. Do not allow the left hip to collapse down towards the floor. 5. Maintain a straight line all the way down from the left foot to the left armpit. Keep the right knee and the right arm pointing up towards the sky. The abdominals are the power center for this pose, so do not lean onto the wrist or the feet to support the pose. Fat burning cardio exercises tip: Do this slowly and with control. Keep belly button pulled in towards spine the entire time. Beginners try a side plank with top foot planted on floor directly in front of other leg. Advanced try foot to upper hand.	Sets Reps Weight/ Resistance

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Burn more fat and calories with interval cardio and heart rate training tips. The cardio workout tricks that speed up fatloss.