Fat burning workout to lose weight at home, cardio exercises to burn fat without equipment.

Workout Info

  • Calorie Burn: 220 to 410
  • Workout Duration: 35 Minutes
  • No Equipment Needed
  • Workout Type: Fat Burning Cardio
  • Difficulty: Intermediate

Workout Exercises

1 High Knee March Time: 30 Seconds Rest: 3 Seconds High Knee March

2 Pectoral Flys + Side Step Time: 30 Seconds Rest: 3 Seconds Pectoral Flys + Side Step

3 Side Step + Butt Kick Time: 30 Seconds Rest: 3 Seconds Side Step + Butt Kick

4 Sumo Squat Time: 30 Seconds Rest: 15 Seconds Sumo Squat

5 Alternate Side Lunge Touching The Ground Time: 40 Seconds Rest: 15 Seconds Alternate Side Lunge Touching The Ground

6 Jumping Jack Time: 40 Seconds Rest: 15 Seconds Jumping Jack

7 Alternate Side Lunge Touching The Ground Time: 40 Seconds Rest: 15 Seconds Alternate Side Lunge Touching The Ground

8 Jumping Jack Time: 40 Seconds Rest: 15 Seconds Jumping Jack

9 Back Cross Lunges Time: 40 Seconds Rest: 15 Seconds Back Cross Lunges

10 High Knee Run + Power Crunch Time: 40 Seconds Rest: 15 Seconds High Knee Run + Power Crunch

11 Back Cross Lunges Time: 40 Seconds Rest: 15 Seconds Back Cross Lunges

12 High Knee Run + Power Crunch Time: 40 Seconds Rest: 15 Seconds High Knee Run + Power Crunch

13 Standing Cross Crunch Time: 40 Seconds Rest: 15 Seconds Standing Cross Crunch

14 High Knee Run Time: 40 Seconds Rest: 15 Seconds High Knee Run

15 Standing Cross Crunch Time: 40 Seconds Rest: 15 Seconds Standing Cross Crunch

16 High Knee Run Time: 40 Seconds Rest: 5 Seconds High Knee Run

Water Break: 10 Seconds

17 Criss Cross Time: 40 Seconds Rest: 15 Seconds Criss Cross

18 Front Lunges Time: 40 Seconds Rest: 15 Seconds Front Lunges

19 Criss Cross Time: 40 Seconds Rest: 15 Seconds Criss Cross

20 Front Lunges Time: 40 Seconds Rest: 15 Seconds Front Lunges

21 Plank With Shoulder Touch Time: 40 Seconds Rest: 15 Seconds Plank With Shoulder Touch

22 High Punch Time: 40 Seconds Rest: 15 Seconds High Punch

23 Plank With Shoulder Touch Time: 40 Seconds Rest: 15 Seconds Plank With Shoulder Touch

24 High Punch Time: 40 Seconds Rest: 15 Seconds High Punch

25 Jump Jump Squat Time: 40 Seconds Rest: 15 Seconds Jump Jump Squat

26 Standing Knee Touch Crunch Time: 40 Seconds Rest: 15 Seconds Standing Knee Touch Crunch

27 Jump Jump Squat Time: 40 Seconds Rest: 15 Seconds Jump Jump Squat

28 Standing Knee Touch Crunch Time: 40 Seconds Rest: 15 Seconds Standing Knee Touch Crunch

29 Standing Full Side Crunch Time: 40 Seconds Rest: 15 Seconds Standing Full Side Crunch

30 Mountain Climber Time: 40 Seconds Rest: 15 Seconds Mountain Climber

31 Standing Full Side Crunch Time: 40 Seconds Rest: 15 Seconds Standing Full Side Crunch

32 Mountain Climber Time: 40 Seconds Rest: 15 Seconds Mountain Climber

33 Standing Crunch With Outstretched Leg Time: 40 Seconds Rest: 15 Seconds Standing Crunch With Outstretched Leg

34 Side Lunges With Jump Time: 40 Seconds Rest: 15 Seconds Side Lunges With Jump

35 Standing Crunch With Outstretched Leg Time: 40 Seconds Rest: 15 Seconds Standing Crunch With Outstretched Leg

36 Side Lunges With Jump Time: 40 Seconds Rest: 5 Seconds Side Lunges With Jump

Water Break: 10 Seconds

37 Quad Stretches Time: 20 Seconds Rest: 3 Seconds Quad Stretches

38 Quad Stretches Time: 20 Seconds Rest: 5 Seconds Quad Stretches

39 Hamstring Stretches Time: 20 Seconds Rest: 5 Seconds Hamstring Stretches

40 Chest Stretches Time: 20 Seconds Rest: 5 Seconds Chest Stretches

41 Shoulders And Dorsal Stretches Time: 20 Seconds Rest: 0 Seconds Shoulders And Dorsal Stretches