Weight loss cardio workout to burn belly fat and tone your full body at home with no equipment.
Calorie Burn: 162 - 270
Workout Duration: 30 Minutes
Workout Type: weight loss
Exercise Frequency: 4 Days a Week
Body Focus: Total Body
WARM-UP
1
High Knee March
60 seconds
Rest: 5 seconds
2
Side step Jack
60 seconds
Rest: 5 seconds
3
High Knee Run + Kick
60 seconds
Rest: 5 seconds
4
Side step + Shoulder Press
60 seconds
WORKOUT
Rest: 20 seconds
5
Jumping Jack
40 seconds
Rest: 20 seconds
6
Push up with knees on the ground
40 seconds
Rest: 20 seconds
7
Spiderman Plank
40 seconds
Rest: 20 seconds
8
Rear Lunges + Wide Rows
40 seconds
Rest: 20 seconds
9
High Knee Run
40 seconds
Rest: 20 seconds
10
Triceps dips on floor
80 seconds
Rest: 20 seconds
11
Jumping Jacks with Ankle Touch
40 seconds
Rest: 20 seconds
12
Sumo Squat
40 seconds
Rest: 20 seconds
13
Shoulders and Dorsal stretches on the ground
40 seconds
Rest: 20 seconds
14
Triangle + High Plank
40 seconds
Rest: 10 seconds
15
Back Elongation
30 seconds
Water Break 15 seconds
Rest: 20 seconds
16
Jump Jump Front Punch
40 seconds
Rest: 20 seconds
17
Push up with rotation
40 seconds
Rest: 20 seconds
18
Plank with high speed climbing
80 seconds
Rest: 20 seconds
19
Rear Lunges
80 seconds
Rest: 20 seconds
20
Butt Kick Run
40 seconds
Rest: 20 seconds
21
Triceps dips + Kick
20 seconds - Left
20 seconds - Right
Rest: 20 seconds
22
Jumping Jacks + Front Kick
20 seconds - Left
20 seconds - Right
Rest: 20 seconds
23
Squat + Calf Lifts
40 seconds
Rest: 20 seconds
24
High plank open and close leg
40 seconds
Rest: 20 seconds
25
Climbing plank touching the ground
40 seconds
Rest: 10 seconds
26
Back Stretch on all fours
30 seconds
Water Break 15 seconds
COOL DOWN
Rest: 5 seconds
27
Sitting hamstring stretch
40 seconds
Rest: 5 seconds
28
Stretching arms, chest and shoulders
20 seconds
Rest: 5 seconds
29
Sitting Quad Stretch
20 seconds
Rest: 5 seconds
30
Lumbar stretch knees to chest
20 seconds