The No-Equipment Cardio Workout – Burn Fat with the Body Weight

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This is a bodyweight circuit makes fitting in a killer fat-burning session simple!

Cardio Anytime, Anywhere

There are moments that you cannot use the gym or run outside, but still, need to get your cardio session. This workout is proving it easy to do anytime, with no equipment and anywhere—indoors or out.

How it works:

Try to do 1 set of each exercise back to back, up to four days a week with little to no rest between exercises. When you finish the entire circuit, rest 45 to 60 seconds, and then repeat it 2 more times (3 circuits total).

  1. Plank Squat Hops


–           Starting position – Start in a straight-arm plank, with abs braced in tight and feet together.

–           Bending knees, quickly jump legs forward and land in a deep squat with toes just outside of hands.

–           Immediately jump back out to plank position.

Perform 20 reps as quickly as possible.

Make it easier: perform it with hands on a low box and sturdy chair to make it easier to jump in and out of the squat position.

  1. Caricoa Corner Drill


–           Starting position – Standing with feet hip width, arms by sides and knees slightly bent.

–           Pushing off right foot, quickly cross right leg in front of left, turning right hip forward and kick left heel up behind you.

–           With your left foot quickly step back down and then right and return to start position.

–           Immediately repeat on another side, as your arms swing naturally. That completes one rep.

Perform 10 reps as fast as possible.

  1. Figure-8 Lunges


–           Starting position – Standing with feet together and arms by sides.

–           Stepping right leg back into a lunge, sweep arms down and bring them across the left hip.

–           Bringing right foot back quickly, next to left foot, swing arms up to the right, then reverse to another side (making with the arms a figure eight pattern). That completes one rep.

Perform 20 reps as fast as possible.

More challenging:-  when pushing off both legs, jump up as arms and legs switch.

  1. Jack In and Out


–           Starting position – Your feet are wide, and a body in a deep squat, with arms extended out to the sides of shoulders and palms facing up.

–           Jumping up out of the squat, bring feet together and clap hands overhead. That completes one rep.

Perform 20 reps as fast as possible.

  1. Traveling Climber


–           Starting position – a full plank position.

–           Do a traditional mountain climber, alternating quickly knees into chest, then ‘run’ feet about 45 degrees to the right.

–           Run back to center, and continue 45 degrees to the left. That completes one rep.

Perform 10 reps as fast as possible.

  1. Jumping Pushups


–           Starting position – Begin in a modified push-up position, with toes pointed on the floor and hands wider than shoulder width. Lowering into a pushup bring the chest lightly to tap the floor.

–           Quickly raise your hands and push hips back to heels, reaching arms out. That completes one rep.

Perform 10 reps as fast as possible.

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