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.

We 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)

exercise Warm-up

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)

Jog in place exercise

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.

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