15 Minute Cardio Workout For Fat Loss (No Equipment)
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15 Minute Cardio Workout For Fat Loss (No Equipment)

  • Post published:April 7, 2020
  • Post comments:4 Comments

What is up boys, hope you are doing great out there. Today we are going to burn some calories and make the nasty fat of ours suffer!

We are going to see a 15-minute cardio workout for fat loss which requires no equipment at all!

This is one of the best routines for cardio workout out there, and we’ll see it shortly. Also, we’ll be going through some common questions related to cardio workouts in the end.

As we all know that it is a fact that cardio gets our heartbeat up which makes it so effective for fat loss.

There’s a quick calculation for knowing the maximum capacity of heartbeat per minute which is  220 – age. Suppose a person is 30 years young then by calculation 220 – 30 = 190 is the max capacity of heartbeat per minute.

For targetting fat loss the heartbeat should be in the range of 60 to 80 percent of that maximum capacity, after 80 percent you are just losing muscles!

So for a person of 30 years the range gonna be around 114 to 152. You can find yours easily through the given formula and can have some idea about the optimal range😎

There are around 9 different exercises which I have listed below. Let’s have a look.

Understanding exercise and learning to perform its movements properly is very crucial for any workout. So, before heading out for a routine let’s see a quick breakthrough for all the exercises and how to do them.

Here’s The List Of Cardio Exercises

1. Jumping Jacks

Jumping Jacks is a simple, easy to do move. Basically this is a calisthenics workout, and it is great for cardiovascular health and helps in boosting your metabolism.

Jumping Jacks engages every large muscle group in your body, especially when you keep your core engaged to fire up the abdominal and back muscles. It is not just a fat burner it is a muscle toner too! Just be sure to keep a brisk pace to keep your heart rate up while performing the exercise.

The how to do Jumping Jacks is displayed below :

how to do jumping jacks

2. Mountain Climbers

Mountain Climber is a killer exercise that works on the deltoids, biceps, triceps, chest, obliques, abdominals, quads, hamstrings and hip abductors. It gets your heart rate up fast and it’s truly a full body workout! It can be performed anywhere because it requires only your bodyweight.

It helps to build upper body strength and also increases core strength. Mountain Climbers build strength in the upper body muscles of the shoulders, arms, chest and back because they hold your bodyweight up for a long period of time.

The how to do Mountain Climbers is displayed below :

how to do mountain climbers

Read: 6 Tips For A Healthy Lifestyle

3. Burpees

These are what we call as explosive workout movements. It hits nearly every muscle in your body. The squatting and kicking back hit your legs, the hand plank hit your arms, shoulders and chest, combination of kicking back and planking hits your lower back.

The combination of upper and lower body strength and rapid movement makes burpees very aerobically demanding. But we know, we get stronger with time and the case for this exercise is no different😉

The how to do Burpees is displayed below :

how to do burpees

4. Bicycle Crunches

The bicycle crunch is an ab exercise, reaching not only the usual abs but also the deep abs and the obliques. This air bicycle maneuver greatly works on your core.

Besides working your abs, you will also be toning your thighs as both your hamstrings and quads will be involved with bicycling. Overall it is one of the best cardio exercises for losing belly fat at home as it requires no equipment at all.

The how to do Bicycle Crunches is displayed below :

how to do bicycle crunches

5. Bridges

It isolates and strengthens your glute muscles and hamstrings . When done correctly, this can also enhance core stability by targeting your abdominal muscles and the muscles of lower back and hip.

It’s also a good kegel exercise and is recommended to do daily.

The how to do Bridges is displayed below :

how to do glute bridges

6. Wood-Choppers

This compound exercise requires engagement of much more muscles than just the abdominal muscles. As a result it helps to burn higher amount of calories when compared to regular ab exercises done on a mat.

Though it is mainly performed on a gym machine; it can be performed as a bodyweight exercise also. Just imagine you are pulling a cable and instead of actually pulling the cable you just gonna use your hands.

Bodyweight wood choppers can be done by everybody starting with beginners and ending with advanced athletes who care about functionality of their body.

You may be willing to perform this from both sides i.e. left and right, so as to ensure there’ll be no imbalances.

The how to do Wood-Choppers is displayed below :

how to do wood choppers

7. High Knees

High knees is a high intensity cardiovascular exercise. Performing it gets your blood pumping while activating your core. It fires up the entire leg, strengthen hip flexors, improve coordination and flexibility in the lower body and increase momentum in your stride.

Basically it is a cardio booster!

The how to do High Knees is displayed below :

how to do high knees

8. Plank

This is an excellent abdominal and core exercise. It helps to make your core strong and stable. Strengthening the core is an important aspect of any workout program. A strong core helps to stabilize, balance, and power the body during just about every other activity.

The plank is more of a strength building exercise than a cardio exercise, but by engaging a range of muscles it does boost your calorie burn a bit.

The how to do a Plank is displayed below :

how to do a plank

9. Squat

Squat is a strength training exercise that requires several muscles in your upper and lower body to work together simultaneously.

It helps in improving your exercise performance, decrease your risk of injury, and keep you moving more easily throughout the day. Having said that it is truly a great cardio workout for fat loss at home.

The how to do a Squat is displayed below :

how to do a Squat

Now without any further ado, let’s get straight to the program!

15 Minute Cardio Workout For Fat Loss Routine :

Before starting out, make sure to do a little warmup, basic stretching is fine.

You can do it circuit wise also if you wish; after each circuit, have some rest of about 2 minutes then start the next circuit.

So boys get your stopwatches working, here we go!

TimeExercises
1 minJumping Jacks
10 secRest
30 secLeft Woodchoppers
30 secRight Woodchoppers
10 secRest
30 secSquat
10 secRest
30 secMountain Climber
5 secRest
30 secBicycle Crunches
5 secRest
1 minBridges
5 secRest
30 secHigh Knees
10 secRest
30 secPlanks
5 secRest
1 minBurpees
10 secRest
30 secLeft Woodchoppers
30 secRight Woodchoppers
10 secRest
30 secMountain Climber
10 secRest
30 secBridges
30 secPlank
10 secRest
1 minBurpees
10 secRest
30 secSquats
30 secBicycle Crunches
10 secRest
45 secHigh Knees
15 secRest
1 minJumping Jacks
15 Minute Cardio Routine

If you are a beginner then I strongly recommend stick to the basic routine which is of 15 minutes which will be more than enough for a great headstart towards your fat loss journey! But you can always experiment doing it curcuit wise; the key here is just be consistent with it😉

Now coming to common questions that people ask related to cardio:

Q. what to eat before cardio workout for fat loss ?

It is best to do cardio without eating anything as there will be no extra calorie to burn instead of your fat. Doing cardio on an empty stomach directly hits your fat storage for required energy.

Q. How long should I do cardio to burn fat ?

The simple answer to this is as long as you are not seeing the satisfied results keep doing it. After you reach to that percent of body fat you aimed for; start focusing more on weight training for building muscles.

Q. What is the best time to do cardio to lose belly fat ?

Empty stomach is the go to for cardio, and it is very likely to have that in the morning. So, best time to do cardio to lose belly fat or any type of fat in general is in the morning.

So allrounders that’s basically it, 15 minute cardio workout for fat loss. If you guys found this informative and easy to follow, don’t forget to comment down below.

That’s a wrap for me, see you next time😎

This Post Has 4 Comments

  1. Karine Ratana

    Thanks for this inspirational and very well written article.

    1. Sanyam Mahajan

      Thanks a lot, have a good one😀

  2. Enriqueta Bashford

    This article is a source of inspiration, I recommend it.

    I also want to share how I lost weight fast and healthy.
    Thanks and keep it up!

    1. Sanyam Mahajan

      Glad you liked it 🥂

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