Fat Burning Cardio Workout Cardio Intenso At Home With No Equipment

Torch calories with this total body cardio training workout that is designed to slim your body and tone your body. Try these best belly blasting fitness exercises if you need to transform your body.

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Workout Info

Calorie Burn: 250 - 416

Workout Duration: 32 Minutes

Workout Type: weight loss

Exercise Frequency: 4 Days a Week

Workout Routine Snippet

  1. High Knee March + Curl - 40 seconds
  2. Jumping Jack - 40 seconds
  3. Squat - 40 seconds
  4. Side step Jack - 40 seconds
  5. Rest: 10 seconds
  6. Side lunges - 20 seconds - Left 20 seconds - Right
  7. Jump Jump + leg rotation - 40 seconds
  8. Alternate Side Lunge Touching The Ground - 40 seconds
  9. Jump + leg rotation - 40 seconds
  10. Front Lunges - 20 seconds - Left 20 seconds - Right
  11. Jump twist - 40 seconds
  12. Burpees - 40 seconds
  13. Jump + Full side crunch - 40 seconds
  14. Standing twist - 40 seconds
  15. Rear Lunge + Front Kick - 20 seconds - Left 20 seconds - Right
  16. High Knee Run - 40 seconds
  17. Side lunges + Jump - 40 seconds
  18. High knee run with twist - 40 seconds
  19. Standing cross crunch + Front punch - 20 seconds - Left 20 seconds - Right
  20. Water Break 15 seconds
  21. Rest: 10 seconds
  22. Crunch cross outstretched leg - 20 seconds - Left 20 seconds - Right
  23. Rest: 10 seconds
  24. Rear Lunges - 40 seconds
  25. Rest: 10 seconds
  26. Side Crunch - 20 seconds - Left 20 seconds - Right
  27. Rest: 10 seconds
  28. Step Up - 20 seconds - Left 20 seconds - Right
  29. Rest: 10 seconds
  30. Standing Full Side Crunch - 40 seconds
  31. Rest: 10 seconds
  32. Standing Cross Crunch - 40 seconds
  33. Rest: 10 seconds
  34. Side step squat + Jump - 40 seconds
  35. Rest: 10 seconds
  36. Rear Lunges + Twist - 40 seconds
  37. Rest: 10 seconds
  38. High Knee Run + Squats - 40 seconds
  39. Rest: 10 seconds
  40. Standing Knee Touch Crunch - 40 seconds
  41. Rest: 10 seconds
  42. Standing side crunch - 40 seconds
  43. Rest: 10 seconds
  44. Spiderman Plank - 40 seconds
  45. Rest: 10 seconds
  46. Standing full side crunch + side kick - 20 seconds - Left 20 seconds - Right
  47. Rest: 10 seconds
  48. Triangle + High Plank - 40 seconds
  49. Rest: 10 seconds
  50. Alternating Jumping Lunges - 40 seconds
  51. Rest: 10 seconds
  52. Front lunges + squat - 40 seconds
  53. Rest: 10 seconds
  54. Side Step + Front Raises - 40 seconds
  55. Rest: 10 seconds
  56. Jumping Jacks + Front Kick - 20 seconds - Left 20 seconds - Right
  57. Water Break 15 seconds
  58. Rest: 7 seconds
  59. Standing Quad Stretch - 20 seconds - Left 20 seconds - Right
  60. Rest: 7 seconds
  61. Hamstring and glutes stretch - 20 seconds - Left 20 seconds - Right
  62. Rest: 7 seconds
  63. Arms and Chest Stretches - 40 seconds
  64. Rest: 7 seconds
  65. Lumbar stretch knee to chest - 10 seconds - Left 10 seconds - Right

Step by Step Exercise Routine

WARM UP

1 High Knee March + Curl 40 seconds

2 Jumping Jack 40 seconds

3 Squat 40 seconds

4 Side step Jack 40 seconds

WORKOUT

Rest: 10 seconds

5 Side lunges 20 seconds - Left 20 seconds - Right

6 Jump Jump + leg rotation 40 seconds

7 Alternate Side Lunge Touching The Ground 40 seconds

8 Jump + leg rotation 40 seconds

9 Front Lunges 20 seconds - Left 20 seconds - Right

10 Jump twist 40 seconds

11 Burpees 40 seconds

12 Jump + Full side crunch 40 seconds

13 Standing twist 40 seconds

14 Rear Lunge + Front Kick 20 seconds - Left 20 seconds - Right

15 High Knee Run 40 seconds

16 Side lunges + Jump 40 seconds

17 High knee run with twist 40 seconds

18 Standing cross crunch + Front punch 20 seconds - Left 20 seconds - Right

Water Break 15 seconds

Rest: 10 seconds

19 Crunch cross outstretched leg 20 seconds - Left 20 seconds - Right

Rest: 10 seconds

20 Rear Lunges 40 seconds

Rest: 10 seconds

21 Side Crunch 20 seconds - Left 20 seconds - Right

Rest: 10 seconds

22 Step Up 20 seconds - Left 20 seconds - Right

Rest: 10 seconds

23 Standing Full Side Crunch 40 seconds

Rest: 10 seconds

24 Standing Cross Crunch 40 seconds

Rest: 10 seconds

25 Side step squat + Jump 40 seconds

Rest: 10 seconds

26 Rear Lunges + Twist 40 seconds

Rest: 10 seconds

27 High Knee Run + Squats 40 seconds

Rest: 10 seconds

28 Standing Knee Touch Crunch 40 seconds

Rest: 10 seconds

29 Standing side crunch 40 seconds

Rest: 10 seconds

30 Spiderman Plank 40 seconds

Rest: 10 seconds

31 Standing full side crunch + side kick 20 seconds - Left 20 seconds - Right

Rest: 10 seconds

32 Triangle + High Plank 40 seconds

Rest: 10 seconds

33 Alternating Jumping Lunges 40 seconds

Rest: 10 seconds

34 Front lunges + squat 40 seconds

Rest: 10 seconds

35 Side Step + Front Raises 40 seconds

Rest: 10 seconds

36 Jumping Jacks + Front Kick 20 seconds - Left 20 seconds - Right

Water Break 15 seconds

COOL DOWN

Rest: 7 seconds

37 Standing Quad Stretch 20 seconds - Left 20 seconds - Right

Rest: 7 seconds

38 Hamstring and glutes stretch 20 seconds - Left 20 seconds - Right

Rest: 7 seconds

39 Arms and Chest Stretches 40 seconds

Rest: 7 seconds

40 Lumbar stretch knee to chest 10 seconds - Left 10 seconds - Right