Fat Burning Cardio Workout No Equipment - 35 Minute Cardio Workout At Home

Full body fat burning cardio workout no equipment - 35 minute cardio exercise routine to do at home to lose weight and tone your body.

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Workout Info

Calorie Burn: 273 - 455

Workout Duration: 35 Minutes

Workout Type: weight loss

Exercise Frequency: 4 Days a Week

Workout Routine Snippet

  1. High Knee Run + High punch - 40 seconds
  2. Pectoral Flys + Side Step - 40 seconds
  3. Side step + Leg rotation - 40 seconds
  4. Squat - 40 seconds
  5. Rest: 15 seconds
  6. Side lunges - 20 seconds - Left 20 seconds - Right
  7. Rest: 15 seconds
  8. Jump Jump + leg rotation - 40 seconds
  9. Rest: 15 seconds
  10. Alternate Side Lunge Touching The Ground - 40 seconds
  11. Rest: 15 seconds
  12. Jump + leg rotation - 40 seconds
  13. Rest: 15 seconds
  14. Step Up - 20 seconds - Left 20 seconds - Right
  15. Rest: 15 seconds
  16. Jump + Full side crunch - 40 seconds
  17. Rest: 15 seconds
  18. Front Lunges - 20 seconds - Left 20 seconds - Right
  19. Rest: 15 seconds
  20. Jump twist - 40 seconds
  21. Rest: 15 seconds
  22. Standing twist - 40 seconds
  23. Rest: 15 seconds
  24. Rear Lunges + Wide Rows - 40 seconds
  25. Rest: 15 seconds
  26. Butt Kick Run - 40 seconds
  27. Rest: 15 seconds
  28. Standing Full Side Crunch - 40 seconds
  29. Rest: 15 seconds
  30. High knee run + Front punch - 40 seconds
  31. Rest: 15 seconds
  32. Standing Hip Abduction + Back Cross Lunge - 20 seconds - Left 20 seconds - Right
  33. Water Break 15 seconds
  34. Rest: 15 seconds
  35. Cross Crunch - 40 seconds
  36. Rest: 15 seconds
  37. Back cross lunges - 40 seconds
  38. Rest: 15 seconds
  39. Criss Cross - 40 seconds
  40. Rest: 15 seconds
  41. Front lunges without step - 20 seconds - Left 20 seconds - Right
  42. Rest: 15 seconds
  43. Standing Cross Crunch - 40 seconds
  44. Rest: 15 seconds
  45. High punch - 40 seconds
  46. Rest: 15 seconds
  47. Frog Squat + Jump - 40 seconds
  48. Rest: 15 seconds
  49. Standing Crunch with Outstretched Leg - 40 seconds
  50. Rest: 15 seconds
  51. Jumping Jacks + Squat - 40 seconds
  52. Rest: 15 seconds
  53. Standing Knee Touch Crunch - 40 seconds
  54. Rest: 15 seconds
  55. Full standing twist - 40 seconds
  56. Rest: 15 seconds
  57. Triangle + High Spider Plank - 20 seconds - Left 20 seconds - Right
  58. Rest: 15 seconds
  59. Standing side crunch - 40 seconds
  60. Rest: 15 seconds
  61. Triangle + High Plank - 40 seconds
  62. Rest: 15 seconds
  63. Rear Lunges - 40 seconds
  64. Rest: 15 seconds
  65. Side lunges + Jump - 40 seconds
  66. Rest: 15 seconds
  67. High Knee March + Crossing Arms - 40 seconds
  68. Rest: 15 seconds
  69. Front lunges + squat - 40 seconds
  70. Water Break 15 seconds
  71. Rest: 5 seconds
  72. Standing Quad Stretch - 20 seconds - Left 20 seconds - Right
  73. Rest: 5 seconds
  74. Iliopsoas stretch - 10 seconds - Left 10 seconds - Right
  75. Rest: 5 seconds
  76. Pectoral stretch hands on glutes - 20 seconds
  77. Rest: 5 seconds
  78. Stretching arms, chest and shoulders - 20 seconds

Step by Step Exercise Routine

WARM UP

1 High Knee Run + High punch 40 seconds

2 Pectoral Flys + Side Step 40 seconds

3 Side step + Leg rotation 40 seconds

4 Squat 40 seconds

WORKOUT

Rest: 15 seconds

5 Side lunges 20 seconds - Left 20 seconds - Right

Rest: 15 seconds

6 Jump Jump + leg rotation 40 seconds

Rest: 15 seconds

7 Alternate Side Lunge Touching The Ground 40 seconds

Rest: 15 seconds

8 Jump + leg rotation 40 seconds

Rest: 15 seconds

9 Step Up 20 seconds - Left 20 seconds - Right

Rest: 15 seconds

10 Jump + Full side crunch 40 seconds

Rest: 15 seconds

11 Front Lunges 20 seconds - Left 20 seconds - Right

Rest: 15 seconds

12 Jump twist 40 seconds

Rest: 15 seconds

13 Standing twist 40 seconds

Rest: 15 seconds

14 Rear Lunges + Wide Rows 40 seconds

Rest: 15 seconds

15 Butt Kick Run 40 seconds

Rest: 15 seconds

16 Standing Full Side Crunch 40 seconds

Rest: 15 seconds

17 High knee run + Front punch 40 seconds

Rest: 15 seconds

18 Standing Hip Abduction + Back Cross Lunge 20 seconds - Left 20 seconds - Right

Water Break 15 seconds

Rest: 15 seconds

19 Cross Crunch 40 seconds

Rest: 15 seconds

20 Back cross lunges 40 seconds

Rest: 15 seconds

21 Criss Cross 40 seconds

Rest: 15 seconds

22 Front lunges without step 20 seconds - Left 20 seconds - Right

Rest: 15 seconds

23 Standing Cross Crunch 40 seconds

Rest: 15 seconds

24 High punch 40 seconds

Rest: 15 seconds

25 Frog Squat + Jump 40 seconds

Rest: 15 seconds

26 Standing Crunch with Outstretched Leg 40 seconds

Rest: 15 seconds

27 Jumping Jacks + Squat 40 seconds

Rest: 15 seconds

28 Standing Knee Touch Crunch 40 seconds

Rest: 15 seconds

29 Full standing twist 40 seconds

Rest: 15 seconds

30 Triangle + High Spider Plank 20 seconds - Left 20 seconds - Right

Rest: 15 seconds

31 Standing side crunch 40 seconds

Rest: 15 seconds

32 Triangle + High Plank 40 seconds

Rest: 15 seconds

33 Rear Lunges 40 seconds

Rest: 15 seconds

34 Side lunges + Jump 40 seconds

Rest: 15 seconds

35 High Knee March + Crossing Arms 40 seconds

Rest: 15 seconds

36 Front lunges + squat 40 seconds

Water Break 15 seconds

COOL DOWN

Rest: 5 seconds

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

Rest: 5 seconds

38 Iliopsoas stretch 10 seconds - Left 10 seconds - Right

Rest: 5 seconds

39 Pectoral stretch hands on glutes 20 seconds

Rest: 5 seconds

40 Stretching arms, chest and shoulders 20 seconds