Fat Burn Cardio Workout For Weight Loss

Fat burning workout to eliminate abdominal fat and shape your body. Try these simple and effective exercises if you want to decrease your waistline and tone your abdomen in just a few minutes of training a day.

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Workout Info

Calorie Burn: 365 - 608

Workout Duration: 38 Minutes

Workout Type: weight loss

Exercise Frequency: 4 Days a Week

Body Focus: Total Body

Workout Routine Snippet

  1. Side step + Front punch - 30 seconds
  2. Side step + Leg rotation - 30 seconds
  3. Full standing twist - 30 seconds
  4. Rest: 7 seconds
  5. Jump Jump Front Punch - 40 seconds
  6. Rest: 10 seconds
  7. Squat And Lateral Punch + Squat And Side Knee Kick - 30 seconds - Left 30 seconds - Right
  8. Rest: 10 seconds
  9. Squat with Side Kick - 30 seconds - Left 30 seconds - Right
  10. Rest: 10 seconds
  11. High knee run + Front punch - 40 seconds
  12. Rest: 10 seconds
  13. Sumo Squat + High Punch - 40 seconds
  14. Rest: 10 seconds
  15. Alternating Jumping Lunges - 40 seconds
  16. Rest: 10 seconds
  17. Sumo squat touching the ground - 40 seconds
  18. Rest: 10 seconds
  19. Butt Kick Run - 40 seconds
  20. Water Break 15 seconds
  21. Rest: 10 seconds
  22. Jump Jump + side kick - 40 seconds
  23. Rest: 10 seconds
  24. High punch - 40 seconds
  25. Rest: 10 seconds
  26. Power Jack - 40 seconds
  27. Rest: 10 seconds
  28. One-Leg Hops - 30 seconds - Left 30 seconds - Right
  29. Rest: 10 seconds
  30. Walking with hands + Knee kick - 30 seconds - Left 30 seconds - Right
  31. Rest: 10 seconds
  32. Jumping cross crunch - 40 seconds
  33. Rest: 10 seconds
  34. Walking with Hands + Push Ups - 40 seconds
  35. Rest: 10 seconds
  36. Side lunges + Jump - 40 seconds
  37. Water Break 15 seconds
  38. Rest: 7 seconds
  39. Jumping Jacks + Lateral Punch - 30 seconds - Left 30 seconds - Right
  40. Rest: 10 seconds
  41. Sumo Squat + Side Crunch - 40 seconds
  42. Rest: 10 seconds
  43. Standing twist + Lateral punch - 60 seconds
  44. Rest: 10 seconds
  45. Burpees - 40 seconds
  46. Rest: 10 seconds
  47. Jump + Full side crunch - 40 seconds
  48. Rest: 10 seconds
  49. Jumping Jacks + Squat - 40 seconds
  50. Rest: 10 seconds
  51. Side Lunge + Knee Kick - 30 seconds - Left 30 seconds - Right
  52. Rest: 10 seconds
  53. Side Lunges with jump - 40 seconds
  54. Water Break 15 seconds
  55. Rest: 7 seconds
  56. High Knee Run + Squats - 40 seconds
  57. Rest: 10 seconds
  58. Standing Twist with Side Kick - 30 seconds - Left 30 seconds - Right
  59. Rest: 10 seconds
  60. Side step squat + Jump - 40 seconds
  61. Rest: 10 seconds
  62. Rear Lunge + Front Kick - 30 seconds - Left 30 seconds - Right
  63. Rest: 10 seconds
  64. Half squat with ankle touch - 40 seconds
  65. Rest: 10 seconds
  66. Squat + Plank and Jump - 40 seconds
  67. Rest: 10 seconds
  68. Pulse Standing hip extension - 40 seconds - Left 40 seconds - Right
  69. Rest: 10 seconds
  70. Pulse Standing hip abduction - 40 seconds - Left 40 seconds - Right
  71. Water Break 15 seconds
  72. Rest: 7 seconds
  73. Standing Quad Stretch - 30 seconds - Left 30 seconds - Right
  74. Rest: 10 seconds
  75. Iliopsoas stretch - 30 seconds - Left 30 seconds - Right
  76. Rest: 10 seconds
  77. Stretching arms, chest and shoulders - 40 seconds

Step by Step Exercise Routine

WARM UP

1 Side step + Front punch 30 seconds

2 Side step + Leg rotation 30 seconds

3 Full standing twist 30 seconds

WORKOUT

Rest: 7 seconds

4 Jump Jump Front Punch 40 seconds

Rest: 10 seconds

5 Squat And Lateral Punch + Squat And Side Knee Kick 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

6 Squat with Side Kick 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

7 High knee run + Front punch 40 seconds

Rest: 10 seconds

8 Sumo Squat + High Punch 40 seconds

Rest: 10 seconds

9 Alternating Jumping Lunges 40 seconds

Rest: 10 seconds

10 Sumo squat touching the ground 40 seconds

Rest: 10 seconds

11 Butt Kick Run 40 seconds

Water Break 15 seconds

Rest: 10 seconds

12 Jump Jump + side kick 40 seconds

Rest: 10 seconds

13 High punch 40 seconds

Rest: 10 seconds

14 Power Jack 40 seconds

Rest: 10 seconds

15 One-Leg Hops 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

16 Walking with hands + Knee kick 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

17 Jumping cross crunch 40 seconds

Rest: 10 seconds

18 Walking with Hands + Push Ups 40 seconds

Rest: 10 seconds

19 Side lunges + Jump 40 seconds

Water Break 15 seconds

Rest: 7 seconds

20 Jumping Jacks + Lateral Punch 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

21 Sumo Squat + Side Crunch 40 seconds

Rest: 10 seconds

22 Standing twist + Lateral punch 60 seconds

Rest: 10 seconds

23 Burpees 40 seconds

Rest: 10 seconds

24 Jump + Full side crunch 40 seconds

Rest: 10 seconds

25 Jumping Jacks + Squat 40 seconds

Rest: 10 seconds

26 Side Lunge + Knee Kick 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

27 Side Lunges with jump 40 seconds

Water Break 15 seconds

Rest: 7 seconds

28 High Knee Run + Squats 40 seconds

Rest: 10 seconds

29 Standing Twist with Side Kick 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

30 Side step squat + Jump 40 seconds

Rest: 10 seconds

31 Rear Lunge + Front Kick 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

32 Half squat with ankle touch 40 seconds

Rest: 10 seconds

33 Squat + Plank and Jump 40 seconds

Rest: 10 seconds

34 Pulse Standing hip extension 40 seconds - Left 40 seconds - Right

Rest: 10 seconds

35 Pulse Standing hip abduction 40 seconds - Left 40 seconds - Right

Water Break 15 seconds

COOL DOWN

Rest: 7 seconds

36 Standing Quad Stretch 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

37 Iliopsoas stretch 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

38 Stretching arms, chest and shoulders 40 seconds