Fat-Burning Cardio Workouts You Can Do Right At Home
- Ajay G
- Mar 12, 2021
- 2 min read
Fast Bodyweight Workout
Time required: 9-15 minutes (3 minutes per round, repeat for 3-5 rounds based on your personal fitness level and how much time you have).
Why it works: “These moves target your entire body,” says Lita Lewis, a certified personal trainer. “And they’re perfect to do anywhere since they require no equipment. It’s a simple routine, but don’t let that fool you—this workout will get your heart rate going!”
HIIT Dumbbell Workout Time required: 30 minutes
Why it works: “This workout recruits all of your muscle groups in one high-intensity session to give you the heart rate-boosting benefits of a cardio workout and the muscle-shaping benefits of a strength training session,” says Rosante.
Treadmill Interval Workout Time required: 18 minutes
Equipment needed: treadmill
How to do it: Do the following sequence on the treadmill:
1 minute jog 2 minute run 30 second jog / 30 second sprint 1 minute recovery walk 1 minute jog 90 second run 30 second jog / 30 second sprint 1 minute recovery 1 minute jog 1 minute run 30 second jog / 30 second sprint 1 minute recovery walk 30 second jog / 30 second sprint 30 second recover / 30 second jog 30 second sprint / 30 second recover 30 second jog / 30 second sprint
Plyo HIIT Circuit Time required: 18 minutes
Why it works: Plyometric (or explosive power moves) like these spike your heart rate, says Clayton—and that actually increases your metabolism post-exercise (more than jogging and resistance training), according to a study published in the journal Sports Medicine Open.
Total-Body Kettlebell Workout Time required: 30 minutes
Equipment needed: kettlebell
Why it works: “Twenty minutes of kettlebell exercises burns the equivalent of running a six-minute mile,” says Dasha Libin, a NASM-certified trainer and creator of Kettlebell Kickboxing. “One of the reasons is that training with a kettlebell requires you to engage multiple muscle groups.
High-Intensity Cardio Circuit Time required: 12 minutes
Why it works: “High-intensity cardio has been shown to be more effective than steady-state cardio,” says Calabrese. “By working multiple muscle groups at one time, you’ll burn even more calories and keep one muscle group from burning out too quickly.”
Comments