You are here

5 At-Home Cardio Workouts for Fat Loss

Torch calories and trim down your physique with these routines.

Whether you work from home, the weather's got you stranded indoors, or you're just too bogged down with work to drive to the gym, you can still get a damn good sweat session in at home. 

In fact, on gym-less days, it's easy to get your heart rate up at home. It requires nothing more than your body weight and a couple of fitness tools. Designed by Anthony Feliz, NESTA CPT, MMACA, PES, these full-body conditioning workouts will leave you sweating in just a few minutes.

10 At-Home Workouts to Build Muscle in Under 20 Minutes >>>

J/P/C (Jack/Push/ Climb) Workout

Do one jumping jack. Then do one pushup. Then do one mountain climber (each leg). That's one rep.

Rounds: 8
Duration: 20 seconds of work
Rest: 10 seconds

9 Things Any Ripped Guy Can Teach You >>>

Jump Rope/Bodyweight Circuit

Rounds: 3
Time yourself so you can aim to beat your performance each time.

Jump Rope
Duration: 100 revolutions

Hand-Release Pushups
Reps: 15
Bring your chest to the floor and lift both hands at the bottom before pushing back up into lock-out.

Plyo Lunges
Reps: 12 (each side)
Begin in a lunge position, right foot forward, left foot back, both knees at 90-degree angles. Jump up and switch feet in the air. Land in a lunge with your left foot forward, right foot back. 

Kimura Situps 
Lie on your back with feet flat on the floor and knees bent. Crunch up to 30 degrees, then twist your torso to the right by bringing your left arm over to grasp your right wrist. Return to start by bringing your left arm back (releasing your right wrist). Alternate sides.
Reps: 16 (each side)

The At-Home Workout Every Athlete Should Do Before Game Time >>>

8 Minute AMRAP Workout

Spartan Makers
Reps: 5
Grab a pair of dumbbells. Start in a pushup position with your hands on the dumbbells. Do two pushups. While in the up position, row one of the dumbbells to the side of your rib cage, place it back on the ground and do another pushup. Row with the other arm and do another pushup. Next, jump your feet near your hands (like a squat thrust) then clean and press the dumbbells. Now bring the dumbbells to waist height and squat down until you can rest them on the floor, slightly in front of your body. Jump back into pushup position. That's one rep.

Burpee/Pushup/Broad jump
Reps: 5
Stand with your feet about 6 inches apart. Bend at your knees and waist and put your hands down in front of you. Kick your legs out at the same time behind you. Do a pushup. Kick your feet back in, then jump forward as far as you can. As you jump, throw your arms forward to help propel you. Land on both feet and get ready for the next rep. 

10 Ways to Train Like a Pro >>>

Strength and Conditioning Circuit

Rounds: 3
Rest: 45 seconds between each round

Dumbbell Swing
Grip the dumbbell so the plate ends are perpendicular to your body. Sit your hips back (as though you're deadlifting) and flex your knees. Swing the dumbbell between your legs and push through your heels to raise the weight. Your hips should create enough momentum to raise the weight. Eventually progress to the point where the weight finishes above your head. Reverse the motion in a controlled fashion, allowing the dumbbell to fall to its original position. That's one rep.
Duration: 30 seconds

Inverted Row with Chairs
Sit on the floor between two chairs with the seats facing away from each other and a sturdy broomstick or bar lying on top of both. Tightly grab onto the bar and make sure you body is straight from the top of your head to your ankles. The only thing touching the ground should be your heels. Keeping your stomach and butt tight, pull yourself up until your hands are at your sides. 
Duration: 30 seconds

Squat Jumps
Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible.
Duration: 30 seconds

Duration: 30 seconds

High Knees 
Duration: 30 seconds

3 Ways to Torch Fat Without Traditional Cardio >>>

Bear Crawl Finisher Workout

Rounds: 3
Rest: 45 seconds between rounds

Reps: 20

Pistol Squat
Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor, flex your right ankle so that your toes are higher than your heel and leg is straight. Squat while right leg is extended straight out.
Reps: 2 (each side)

Reps: 15

Med Ball Slams
Bring a med ball overheard and slam it on floor with enough force that it bounces up and you can catch it.

Bear Crawl 
Distance: 15 meters

4 Apartment Workouts to Burn Fat Insanely Fast >>>


Want more Men's Fitness?

Sign Up for our newsletters now.

You might also like