Quick Sweat Cardio Workout to Lose Weight & Burn Belly Fat Fast


Calorie burn:

58 to 88





Equipment Needed:

No Equipment

Workout type:

Cardiovascular, Toning

Body focus:


Workout Details

The most commonly named reason for the vast majority of people who do not make regular exercise a priority is a “lack of time”.

Yes, you are busy, really busy - maybe even way too busy, but this butt busting cardio workout that requires no equipment and takes only 8 minutes to complete is going to blow all of your time related excuses out of the water.

8 Minutes is quick; lunch break - baby is down for a short nap – my boss isn’t looking – dinner is almost out of the oven - two commercial breaks of your favorite show quick.

And it will go by quick with this fun workout that burns belly fat off by torching calories, bumping up your metabolism, and calling upon muscles that you didn’t know you had.

Routine Essential Stats:
8 Exercises
45 Seconds
10 Second Rest Intervals
1 Round
8 Minutes

Here’s the lineup:

Delayed Pendulum Swings – Hop, swinging your legs back and forth like a pendulum by alternating which leg is supporting your body weight. Instead of the regular rhythm, this time follow this pattern; single leg hop, single leg hop, double leg hop (hopping twice on the same leg). This slows the motion down a bit and helps you practice body control and balance.

2 Hooks + 2 Upper Cuts + 2 Jumping Jacks – Take out a bit of pent up aggression with this cardio kickboxing inspired move. This one is fun & a great calorie burner. It’s just like it sounds; 2 upper cut punches, 2 hooks, and then 2 jumping jacks.

Lateral Jump Toe Touches – This one gets the heart going and is great for toning the thighs and glutes. Jump laterally (to the side) and place the non-leading foot behind your body, nearly going into a lunge to tap the toe of your leading foot.

Lateral Burpees – Everyone just loves Burpees, right? Right? No one? Anyways, they are a fat burning exercise that targets multiple muscle groups in a demanding, cruel and unusual way. Learn to love them. Start standing straight up, and then go down to kick your feet out into a plank, then back underneath your body, jump upwards, and then do a hop to the side to repeat the Burpee.

Running Man Kicks – Thighs & glutes are the main target of this one but the core also has to work to maintain balance, while the swinging arms make sure that no muscle group is left in the cold. Kick one leg forward (swinging arms exaggeratedly), then bring that leg back down to immediately kick the opposite leg backwards (again, arms swinging). We will do half of the interval on one leg, half on the other; watch for our signal to switch.

2 Hop Squats – Squats for strong, firm glutes and thighs, plus a high calorie expenditure for burning belly fat. We bump up the cardiovascular challenge of a regular squat by adding a bit more movement. Hop laterally twice, before going down into a regular squat; repeat the hops back in the opposite direction, as well as the squat.

Side Lunges + Jacks – A total body fat burning exercise that is a big calorie burner. Do a lunge to the side, then come back up and do two jumping jacks before you lunge to the opposite side.

How many calories do I burn doing this?
We estimate that you can burn 7-11 calories a minute in this 8 minute workout. That’s 56-88 calories total. Not high enough, you say? If you are trying to lose weight, try doing it at 2 or 3 different times during the day for a total burn of 168-264 calories, plus a residual metabolic boost in which you will burn calories at an elevated rate while your body regulates itself. Remember not to leave strength training off of your list of priorities, it’s another way to help your body expend calories and burn fat with less effort.

8 Minutes...Just 8 minutes out of your day...You can do this.

Time spent working on your health and happiness is never time wasted; make it a priority!



04/15/15 7:31am

Great addition when I've done other workouts but feel I want to go just a smidge longer as I have more effort to give! Don't let the short time fool you- this one can be a toughie if you put in the effort.


03/11/15 9:57am

I love this workout! I always do it when I don't have enough time to do a longer one (20-30 min) and this one's great - shortq intense and always gets me sweating :D


06/10/14 6:36am

This is best ever workout I have ever found..and gives results quickly..I have started doing it twice a day, and within a week, I can feel the difference...It really attacks the area below navel, which is the most tough part to reduce from. It seems that it will give result on butt also very soon..Thanks a ton, FitnessBlender for creating such a powerful workout..Can't wait to share results after 2 months to thank you again..I have one question..As I am doing it twice a day, I feel some back pain all the day..Is it ok or I should stop doing this workout?It has been only 1 week, will my body get habituated as time goes? Please help me.


11/25/13 2:56am

goody one


10/24/13 10:13am

The print out is missing 4 Jacks + 2 Crossover Jumps. It should go between Lateral Jump Toe Touches and Lateral Burpees.


10/02/13 6:06am

this looks great! how much weight can be lost?


08/04/13 11:05pm

This is an amazing workout, Love you guys :)


06/25/13 7:55pm

I'm a women and I weigh 160 i lbs. If I do this workout twice a day how many pounds do you think I will loose in one month?
plz answer!!


06/23/13 11:14am

Can men and women do this work out


01/03/13 8:18pm

Really enjoy these short workouts. It is so convenient for a busy mom like me. I mix and match some of these shorter workouts in between naps and playdates and they really so seem to make a difference! Thank you


09/24/12 5:16pm

For only 8 short minutes, this workout absolutely kicked my butt!!! I love it :) Thank you so soo soo much for posting these workouts. I just started them on Saturday and I'm loving them. Can't wait to post some results in a few weeks!


09/08/12 4:41am

Hi fitness blender thanx alot for exercise videos i really love to workout with your videos i am 32 years old and my weight is 160 lbs my main problem is my lower abdomen ,i use your workout routine from last 2 months and i lose 4 kg almost , would you please guide me which exercise routine is best for me becasue i want to lose 40 lbs in 4 months :( is this really hard to lose 40 lbs in 4 months ....? please help me .. Thanx


08/20/12 7:32pm

which specific workouts would you recommend to lose 10 pounds in 2 weeks; that can be done everyday. Im a 130 pounds woman. Need focus on upper body mainly.

fitness blender

07/29/12 9:56pm

@suzie You would be on the lower end of the calorie expendature because you are light (only 130 lb) and because you have just started to build your muscle base (unless you have build muscle at some other time in your life).

fitness blender

07/29/12 9:50pm

@cassandradowning There is no such thing as one workout or one area you need to work to reduce cellulite, as cellulite is most directly related to over all body fat percentage. Building muscle in your legs however does reduce the appearance of cellulite to a certain extent but only when coupled with fat loss.


07/28/12 1:17pm

I am an 130 lb woman who has been strength training for about 3 months now (so I have a good amount of lean muscle I believe). I am currently about 4 weeks into your 8 week program, and I was wondering where within the estimated calorie burn you think I am for your workouts. Thanks!


07/27/12 4:52pm

Do your butt and thigh workouts reduce or even get rid of cellulite?


07/26/12 3:07pm

Thank you, I needed that!


07/24/12 8:36am

Nice routine you've posted...definitely sweating...gotta work up from this one to the more difficult ones.


07/23/12 2:53am

I love that you always come up with new ideas and challenges for us! I so appreciate what you're doing, and of course I don't need to say that this one is another great workout! thanks a lot!!


07/22/12 1:44pm


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