Fat-Burning Cardio Workouts You Can Do Right At Home

 

1. Fast Body-weight 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!”

2. 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.

3. 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

4. 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.

5. 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.

6. 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.”

Source https://www.prevention.com/fitness/workouts/g22839905/best-at-home-cardio-workouts/

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