Workout Details

  • Duration: 34 Minutes
  • Calorie Burn: 187-362
  • Difficulty: 3/5
  • Equipment: No Equipment
  • Training Type: Balance/Agility, Cardiovascular, Low Impact, Toning
  • Video Player: View on YouTube
Body Focus Total Body

Fat-Burning Cardio Workout with Relaxing Cool Down & Low Impact Cardio Modifications

You won't need any equipment at all for this bodyweight-only, fat-burning cardio workout. I've included your warm up cardio and cool down, so that you can get in a well-rounded, smart workout in right around 35 minutes. 

This is a fun mid-range cardio workout that can easily be modified to be much more difficult, or much more beginner friendly. As usual, I encourage you to move at your own pace. Just watch to see how the exercise is done - make sure you have the correct form or pattern down - and then implement at your own pace. Add weights for an extra challenge, or deepen the ranges of motion in order to increase the difficulty. Or, move more slowly, and use a shallower range of motion. Adjust the rest and active periods as you need to to meet your own fitness and endurance level. As long as you're staying present, mindful of form, and doing the very best that you can at the moment - pushing yourself and your comfort zone just a bit - I'm happy and you should be too.  

Many of these cardio exercises are highly dynamic, calling upon coordination, balance, and bodily control. So be warned; some of these may feel slightly awkward or like they have a tiny bit of a learning curve. Don't be discouraged - this added challenge is part of the benefit and point of the workout. Aside from building coordination, another reason that I like to work in multi-jointed combo moves is to break up long duration strain on any one muscle group, making it a more beginner, intermediate, or recovery day workout friendly. On the other hand, if coordination and bodily control is something that you struggle with, you might find this workout video challenging on a whole different level - and that's great.

As you can see in the video, I move back and forth between the high and low impact options. If you're just getting started into a fitness routine, pushing your comfort zone like this - just a little at a time - can be a great way to safely and steadily keep making forward progress in your endurance and strength. 

I'm not at all ashamed to admit that I was so sore after this workout. This is by far the most intense workout I have done in 16 months. So it was a bit exciting for me. Plus, I really enjoyed the workout! I hope you enjoy it as well. Work hard, have fun, and keep your self talk positive! 

Workout Structure
After a quick cardio warm up, we move on to intervals of 45/15, in an AB/AB format. You won't need any equipment, though dumbbells or resistance bands can easily make this a pretty brutal workout. An exercise mat can be helpful if you aren't on a soft surface. There is a long, relaxing cool down and stretch at the end of this workout.

Turn on some music that motivates you, put on some comfortable workout clothes, grab a water bottle, and let's get to work!

Printable No Equipment Cardio Workout

5 Minute Warm Up - 30 Seconds Each Interval
March in Place or Boxer Shuffle
Step Through + Lateral Step
2 Torso Twists + Knee
IT Band Stretch Steps
2 Butt Kickers + Front Kick
Good Morning + Reverse Fly
Fly Jack Steps
Plank Steps
Bird Dog

Total Body Cardio Workout - 45 Seconds Active, 15 Seconds Active Rest
2 Runners + Wide Squat (+ 2 runners on other side - Tip: start runner reps on inside leg)
2 Jumping Jacks + 3 No-Jump Jacks

Step Combo: Front Step, Back Step, Side Lunge, Curtsy
Side Leg Raise Jacks + High Knee + Ventral Raise in Center

Water Break

Crab + Extension & Kick
Step Throughs + Arms 

Static Squat + 5 Punches + Reach
Lateral Jumps + Knee

Pilates Rear Leg Lift
Leg Raise + Reach

Cool Down & Stretch