12 Cardio Workouts at Home for Maximum Fat Burning

cardio workouts

If you really want to burn that extra fat, or want to get your heart pumped up and geared for the day, these cardio workouts are perfect for you.

What are the best cardio activities to do at home?

No [1]National Library of Medicine: Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest Exercise Trial-2 gym cardio workouts can give a kick start to your fat-burning journey without necessarily burning a hole in your pocket. There are many types of cardio exercises that you can do at home without any equipment. Here are some of the best indoor exercises:

Running in place: This is a great workout that you can do anywhere, anytime. Just make sure to keep your knees up and your arms swinging.

Jumping jacks: This classic cardio move is a great way to get your heart pumping. Just make sure to land lightly on your feet to avoid injury.

Squat jumps: If you want a workout that will also tone your leg muscles, try squat jumps. Just be sure to keep your knees over your toes and jump straight up.

Burpees: This cardio move is a total body workout. Just be sure to jump up straight and land softly on your feet.

High knees: This cardio move is great for toning your legs and getting your heart rate up. Just make sure to keep your back straight and swing your arms as you lift your knees.

How can I do 30 minutes of cardio at home?

You can do 30 minutes of cardio at home by doing a combination of the workouts listed above. For example, you could do jumping jacks for one minute, followed by squat jumps for one minute, and so on. Or you could choose three or four of the workouts and do them for five minutes each.

Just make sure to keep your heart rate up and your body moving to get the most out of your cardio workout. Just be sure to choose exercises that are easy to follow and that will help you achieve your fitness goals. And remember, always listen to your body and rest when you need to. With a little bit of effort, you can reach your fitness goals in no time!

According to a study [2]Centers for Disease Control and Prevention: Physical Activity for a Healthy Weight, by doing just 30 minutes of cardio exercise, a 154 pound weighing person can burn around 280 calories.

Here’s a table listing out the approximate number of calories burned during 30 minutes of cardio workout:

30 minutes of each ExerciseApprox. Calories Burned
Running 280-520
Jumping jacks330-335
Squat Jumps236-240
Burpees135-335
High knees65-70

Which cardio workout burns the most fat?

If you’re looking for a cardio workout that burns the most fat, you should try HIIT cardio. HIIT stands for high intensity interval training, and it is a type of cardio exercise that alternates between short bursts of intense activity and periods of rest.

This type of cardio is very effective at burning fat and weight loss because it forces your body to work harder than it would during a traditional workout. HIIT cardio is also great for people who don’t have a lot of time to exercise, as it can be done in just 20 minutes!

Jumping jacks

  • Start in a standing position with your feet together, knees slightly bent and your arms at your sides.
  • Jump up, spreading your legs out to the side as you raise your arms above your head.
  • Land softly on your feet, making sure to absorb the impact by bending your knees.
  • Repeat this movement as quickly as you can for 30 seconds to one minute. Remember to breathe evenly as you jump.
  • Start by doing 50 then take a 15-second break. Repeat this cycle for 20 minutes.

Squat jumps

  • Start in a squat position with your knees bent, feet shoulder-width apart and your hands behind your head.
  • Jump up, straightening your legs and swinging your arms forward as you raise your hands above your head.
  • Land softly on your feet, making sure to absorb the impact by bending your knees.
  • Repeat this movement as quickly as you can for 30 seconds to one minute. Remember to breathe evenly as you jump.
  • Start by doing 30 squat jumps then take a 30-second break. Repeat this cycle for 20 minutes.

Burpees

  • Start in a standing position with your feet shoulder-width apart and your hands at your sides.
  • Bend down and place your palms on the floor in front of you.
  • Kick both legs back so that you’re in a push-up position.
  • Lower your chest to the floor, then press back up to the starting position.
  • Jump up, bringing your feet off the floor and raising your hands above your head.
  • Repeat this movement as quickly as you can for 30 seconds to one minute. Remember to breathe evenly as you jump.
  • Start by doing 20 burpees then take a 30-second break. Repeat this cycle for 20 minutes.

Remember, high intensity interval training (HIIT) cardio exercise is all about working hard and then resting to allow your body to recover. So make sure to push yourself during the cardio exercises and then give yourself enough time to rest in between sets. And always listen to your body and stop if you feel like you’re getting too tired.

10 Min no jumping cardio fat burn (Apartment Friendly, Low Impact)

These cardio exercise are perfect for people who live in apartments or have joint issues, as it is low impact and doesn’t require any jumping. And it’s a great workout to do when you don’t have a lot of time, as it only takes ten minutes to complete. Below are some good cardio exercises that are easy, low impact and apartment friendly:

High knees

30 seconds of high knees exercise can serve as a wonderful warm up. To do high knees, bring your legs up so that your thighs are parallel to the floor and your knees are at hip level. Make sure to swing your arms as you bring your knees up.

Butt kickers

After you’ve done one minute of high knees, do one minute of butt kickers. To do butt kickers, kick your legs back so that your heels touch your butt. Make sure to swing your arms as you kick your legs back.

Skaters

Skaters improve the balance and coordination on both sides of your body. To do skaters, start in a standing position with your feet together and your arms at your sides. Swing to your side, landing on your right foot and bringing your left foot behind your right leg. As you swing, move your arms to the side. Follow the same for the other leg and repeat this movement for two minutes.

Lunge twists

Lunge twists are a great way to engage your core, hips, and legs. Begin your lunge twists by moving your right leg forward and your left leg back. Then, twist your torso to the right, and reach your right arm up overhead. Next, twist to the left, and reach your left arm up overhead. Alternate twisting sides for two minutes. Remember to keep your abs engaged the whole time to protect your lower back!

Push-ups

The classic push-ups are a great way to work your chest, arms, abs (core), hips, and legs. Push-ups can keep your heart rate up for a considerable length of time. You can do push-ups by simply starting from the plank position with your palms flat on the floor at your shoulder level. Lower your body down slowly and then push back up to the starting position. Repeat the push-ups for 1 minute. 

And that’s it! This cardio workout is simple but effective and can be done anywhere, anytime. Just make sure to push yourself and get your heart rate up during the cardio exercises. 

Here is your quick reckoner for 10 minutes cardio exercises:

10 Minute Cardio ExercisesDuration of Each Exercise
High Knees30 Seconds
Butt kickers2 minutes
Rest 30 Seconds
Skaters2 Minutes
Rest 30 Seconds
Lunge Twists2 Minutes
Rest 30 Seconds
Push Ups2 Minutes

Standing cardio workout for full body fat loss

Here’s a workout routine you can do right in your living room – no equipment necessary! This standing cardio routine will help you burn fat all over your body, including your arms, legs, and core. And it’s a great workout to do when you don’t have a lot of time, as it takes nearly 12-15 minutes to complete.

Standing side shuffle

Start by standing with your feet shoulder-width apart and your arms at your sides. Shuffle to the side, moving your feet as if you were skating. As you shuffle to the side, raise your arms up so that they’re parallel to the floor. Continue shuffling to the side for two minutes.

Standing forward lunge

After you’ve shuffled to the side for one minute, do one minute of forward lunges. To do a forward lunge, stand with your feet shoulder-width apart and your arms at your sides. Step forward with your right leg and lower your body until your left knee is bent at a 90-degree angle and your right knee is almost touching the floor.

Make sure to keep your shoulders over your hips and your core engaged as you lunge. Push off with your right leg and return to the starting position. Repeat this lunging movement with your left leg. Continue alternating sides for two minutes.

Standing side leg raises

After one minute of forward lunges, start with the side leg raises. To do a side leg raise, stand with your feet shoulder-width apart and your arms at your sides. Raise your right leg out to the side and then back behind you. As you raise your leg, swing your arms to the side. Repeat this movement with your left leg. Continue alternating sides for two minutes (one minute each leg).

Standing russian twists

Next, do one minute of Russian twists. To do a Russian twist, stand with your feet shoulder-width apart and your arms at your sides. Twist your torso to the right, then to the left. As you twist your torso, swing your arms to the side. Continue twisting your torso back and forth for one minute.

Grapevine

After you’ve done one minute of Russian twists, it’s time for grapevine exercise. To do a grapevine, start by standing with your feet shoulder-width apart and your arms at your sides. Step to the side with your right foot and then bring your left foot behind your right leg. Step to the side with your right foot again and then bring your left foot in front of your right leg. Repeat this side-stepping movement for two minutes.

Squat jack

Wind up this routine with one minute of squat jacks. To do a squat jack, start by standing with your feet shoulder-width apart and your arms at your sides. Lower into a squat position, knees bent, then jump your feet out to the side. As you jump your feet out to the side, swing your arms up so that they’re parallel to the floor. Jump your feet back to the starting position and repeat this movement for one minute.

Here’s a table representing a 12-15 minutes sample cardio workout plan using the above exercises:

ExerciseDuration
Standing side shuffle2 Minutes
Rest30 Seconds
Standing forward lunge2 Minutes
Rest30 Seconds
Standing side leg raises2 Minutes (1 minute each leg)
Rest30 Seconds
Standing russian twists1 Minute
Rest15 Seconds
Grapevine2 Minutes
Rest30 Seconds
Squat jack1 Minute

How to get the most out of home cardio workouts?

If you want to get the most out of your cardio workouts at home, there are a few things you can do. First, make sure to warm up before you start your exercise. A good warm-up will help increase your heart rate and prepare your body for the workout. You can do a simple warm-up by marching in place or doing jumping jacks for a few minutes.

After your warm-up, it’s time to start your cardio exercise. Choose an exercise that you feel comfortable with and start at a moderate pace. You can always increase the intensity of your workout as you go along. Just make sure to listen to your body and stop if you start to feel fatigued.

Finally, make sure to cool down after your cardio workout. A good cool-down will help your body recover from the workout and prevent injuries. You can do a simple cool-down by walking in place or doing some light stretching for a few minutes.

By following these tips, you’ll be able to get the most out of your cardio workouts at home and see the results you want!

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