Workout Details

  • Duration: 36 Minutes
  • Calorie Burn: 187-353
  • Difficulty: 3/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, Toning
  • Video Player: View on YouTube
Body Focus Total Body

Cardio Workout at Home - Bodyweight Cardio to Burn Fat Fast

Here's my story behind this workout video - I had to film it twice, in 24 hours. I was excited to start filming and in my rush I forgot to connect the mic's feed to the camera. After uploading the video I was pretty disappointed to find a couple of hours of film of me working out, giving cues and cheering you on, flapping my mouth in complete silence. Not the best way to start out, but because of the nature of this workout - high calorie burn without too much heavy strain on any one muscle group - it was an easy workout for me to recreate, even in that 24 hour period. If I had filmed one of our upper or lower strength training routines, or a brutal HIIT, I would have been a lot more sour about it, as I would have had to wait a good 48-72 hours to challenge those same muscles again.

It's also a fun workout. You're going to break a sweat but you're not going to feel wiped out by the time you're done. Instead you'll likely feel refreshed, maybe even like you have more energy than when you first started.

This bodyweight cardio workout can be used in many different ways. It's a great cardio workout to use when you really want to exercise or burn off some extra calories, but you have one or more muscle groups that are healing from a previous HIIT or strength training routine. It also makes for a great add-on routine for a strength training day. It's challenging enough to significantly increase your overall caloric expenditure for the day, helping you burn fat fast, but it's also beginner friendly cardio that can easily be modified to meet a very wide range of fitness levels. There are several different groups of exercises that focus on the abs, obliques, and back.

Make it harder: Move faster. Contract your muscles throughout the entire workout. Wear a weighted vest or hold onto dumbbells.

Make it easier: Move slower than we show in the video. Take extra breaks when you need to.

Workout Structure

  • Groups of 3 different exercises
  • 40 Seconds on, 10 Seconds off
  • Repeat each group twice
  • Warm up & cool down included

The exercises start off light enough that you wont need a separate warm up. You wont need any equipment for this workout, aside from an option exercise mat, if you happen to be on a particularly hard surface (like me). I've included a quick cool down and stretch at the end.

Printable At Home Cardio Workout

Group 1:

Steps + Rows

Slow Burpees

High Kick Pulls

Group 2:

4 Split Jumps + 2 Jacks

Walkdowns + Shoulder Slaps

Pendulum Swings

Group 3:

Lunge Jacks

Butt Kickers

Up & Over Steps

Group 4:

Push Up Back Bows

Bicycle Crunches

Toe Touch Crunches

Group 5:

Fly Jacks

Standing Oblique Crunches + Squats

Jumping Oblique Twists

Group 6:

Bows + Knees, alternating

Torso Twists

Oblique Toe Touches

This cardio workout is light enough on all of the major muscle groups that you can do it frequently, pretty much as many times as you’d like to in a week as long as you’re not sore from it, though we do recommend using a combination of our workouts (HIIT, strength training, stretching, etc) for best results. Check out our 8 Week Fat Loss Programs for the ideal combination of our free workout videos.