Cardio at Home Workouts For Faster Fat Loss
You are about to get some of the most effective cardio at home workouts that are going to blow torch fat off your body in minimum time. In addition to losing fat at a record pace, these cardio at home workouts will allow you to spend less time exercising while getting better results than traditional cardio workouts that take at least twice as long to complete.
And one more thing: you don’t need a single piece of equipment. You will be using nothing but the best tool you already have – your bodyweight.
Before we get into the sample cardio at home workouts, we must first go over a few important principles so you understand exactly why these workouts are designed the way they are.
First off all, for the cardio workouts you will be performing bodyweight circuits. All this means is that you will be performing bodyweight exercises back to back with little to no rest between them. It has been proven by both research and real world examples that bodyweight circuits are more effective for burning fat than tradtional cardio methods. This means you will get more results in less time.
In addition to taking less time, the bodyweight circuits will not only cause you to burn off fat, but you will build lean muscle as well. That is something traditional cardio just can’t do. Building lean muscle will elevate your metabolism and also allow you to develop a lean, athletic looking physique.
Second, you will be using compound exercises. These exercises will require you to use a lot of muscle mass at one time to perform a repetition. This, once again, will cause you to burn more calories during the workout itself, but you will keep burning calories for up to 36 hours after the workout is completed.
Okay, now that you have the necessary information about the cardio home workouts, it’s time to get right into them.
Home Cardio Workout #1
- Advanced Burpees x 10 – 15
- Inverted Rows with Palms up Grip x 10 – 15
- One Leg Romanian Deadlift x 10 – 15 each leg
- Close Grip Push ups x 10 – 15
- Plank x 30 seconds
- Jumping Jacks x 50 – 70
Go through that circuit performing each exercise right after the other. Your level of advancement will determine how many reps you perform for each exercise. The more advanced you are, the more reps you will perform for each exercise.
Instead of completing a specified number of circuits, you will complete as many circuits as possible in a set period of time. Example: 15-25 minutes. That may not seem like a long time, but I promise you that after 5 minutes into that workout, you will be a believer in the effectiveness of bodyweight circuits.
Home Cardio Workout #2
- Squat Thrusts x 20 – 30
- Door Pull ups x as many as possible (use a chair for assistance if you can’t perform these on your own)
- Handstand Push ups x 10 – 15 (put your feet on a chair to make this easier)
- Bulgarian Split Squat x 10 -15 each leg
- Reverse Crunches x 15 – 20
- Squat Jumps x 10 – 15
Once again, perform the exercises one right after the other, and complete as many circuits as possible in 15-25 minutes.
Home Cardio Workout #3
- Advanced Burpees
Yes, this workout requires only a single exercise, but it is a lot tougher than it looks. You can go about this workout one of two ways. First, complete as many advanced burpees as possible in a set period of time (i.e. 15 minutes), or complete a specified number of advanced burpees as fast as possible (i.e. 50 advanced burpees).
Those three cardio at home workouts are a guaranteed way to take your fat loss and body transformation goals to an entirely different level. You can perform three workouts per week on non-consecutive days alternating between the three.
To make sure you keep getting great results, make sure you improve your performance every workout. That means you should either complete more circuits in the same period of time, increase the number of reps performed for each exercise, or increase the duration of the circuits. This is imperative if you want to continue getting great results.
* This has been a guest post by Nia Shanks. For the best home exercises, workouts, and video demonstrations of the exercises in this article, subscribe to the Free Home Workout Secrets Mini-Course at http://HomeWorkoutSecrets.com. You will get even more Cardio at Home Workouts with the Free Mini-Course.
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Hey there Susan,
From my own recent personal experience, I can attest to the fact that your home cardio workouts are especially great routines to have in your arsenal when you’re traveling.
We stopped off at a little mountainside cafe early in my travels this last week, and I indulged in a breakfast that can be very accurately described as carb hell (or heaven – depending on how you look at it). <–pics to follow soon!
"Man Vs Food" eat your heart out!
When I got back to where I was staying the guilt of "cheating" was all consuming. Routine # 1 was just what I needed to begin the process of ensuring that Fat Flabby Matt didn't make a return from retirement.
Thanks!
-Matt
Hey Matt! Thanks so much for the awesome comment! Don’t worry about your quick fling with carb hell – I”m sure once you got back from vacation you got yourself back on track quickly. Besides, it’s not a bad thing to loosen your belt a little on vacation just as long as you are staying active. I’m sure damage was minimal!
The cardio exercises are great, very useful post! This is perfect since I don’t have access to any place to do cardio except indoors. Thanks Susan/Nia
Some of those may be hard to do in an apartment. But I need to write down the exercises for arms and abs. I’m trying to build a strength training plan.
There’s still plenty to do in a tight space such as an apartment. Thanks, Adrienne.
Twitter: phonein
February 17, 2011 at 5:13 pm
Burpees is by far one of the best cardio workouts that you can do at home. I’ve even recommended them on my website. You don’t need any equipment and they can be performed in a relatively limited space. What I like most about them is that they’re not only a conditioning exercise, they build strength, too. If you’re a beginner, it might be hard at first but that’s okay, you can work at your own pace and improve.
Very true! And not only that, but they can be modified to cater to a beginner by starting with just the squat thrust portion of the exercise and working up to a basic burpee and then progressing to an advanced burpee with push up, jump, and perhaps even a chin up! Thanks for the comment!
Hi Nia, Hello Susan!
Thanks for sharing Home Cardio Workouts. The best thing in these workouts is that I don’t need any tool or equipment, WOW.
I am worried from the growing size of my belly, so will try these at home.
HAHA then any of these cardio home workouts will be a great place to start to help trim your belly. Just don’t forget to clean up your diet!
Susan,
Great workout ideas. Thanks so much.
Always looking for quick workouts that I can do at home.
Rick Kaselj of http://ExercisesForInjuries.com
.
Thanks Rick, same here! The gym has its place in my heart but life is too busy to waste time traveling there and then waiting for equipment.
Twitter: bigfishtopdogs
February 15, 2011 at 9:33 pm
Hi Susan – I’m thrilled to visit your blog … all as a result of your wonderful comment over in my world! Thank you. I’m an extremely dedicated home work out-er. Okay, if I just make up words as I go? I’ve worked with personal trainers and I still get bored sometimes – no matter how often I change up my routine.
What a great site! Thanks Nia for the great workouts!
I’m looking forward to reading some of your older posts. Great meeting you Susan.
~Theresa
Hey Theresa, thanks so much for visiting and leaving such a great comment! Home workouts are awesome in so many ways for so many reasons. I love being able to help people reach their weight loss and fitness goals without them never even having to leave the house. I’m also looking forward to reading more of your stuff!
Those advanced burpees must be brutal… And good point Todd; fatique often equates to injuries.
Hey Greg, burpees only need to be as advanced as the person doing them needs them to be to push themselves. In my mind, and advanced burpee is one that adds a push up, jump, and chin up to the end. But most can’t do those very well. I often have clients start with a squat thrust and then add the standing portion, working up to a burpee with jump. Only guys really get too much more advanced then that. But we get out of exercise the amount of effort we put in. Thanks so much for taking the time to comment!
Twitter: projectswole
February 14, 2011 at 8:11 pm
Some nifty little at-home workouts you’ve listed there. I especially like the squat jumps and door pull ups. Burpees can be hard too. One question though, what is an ‘advanced’ burpee?
Hey Steve, thanks for the comment – I answered your question on advanced burpees in a few other comment replies. But to build on that, advanced burpees are any burpee option that you can do that will adequately challenge you.
Twitter: phitzone
February 14, 2011 at 10:55 am
Yeah, there are some tough sets there. Workout #1 & #2 look tough, but I have a feeling that #3 is the one that would have even the most advanced exercisers begging for mercy. Only one exercise, but doing that one for 15-minutes… that’s punishing. Just be careful not to get sloppy when you start getting tired. That’s when injuries occur.
Thanks Todd, I hear ya on those burpees. I actually had a little fitness competition with myself at one point: I did as many burpees as I could in 10 minutes. And then for the next few weeks I tried to beat my score. I also have how long it has taken me to do 100 burpees. I was down to 7 minutes at one point but haven’t tested it in awhile. The good news about an activity like that one is that you take breaks as needed to recover. That’s what makes cardio intervals so special!
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