Cardio Body Weight Exercises to Burn Fat Fast
We all know the importance of regular exercise in maintaining a healthy lifestyle. For those who want to lose weight, cardio exercises are a great way to burn fat and get in shape. While many people turn to running or cycling as their primary form of cardio, there are plenty of body weight exercises that can provide an effective workout without the need for expensive equipment or a gym membership.
In this article, we will explore some of the best cardio body weight exercises to help you burn fat fast.
1. Burpees
Burpees are one of the most effective body weight exercises for burning fat. They work your entire body, including your chest, arms, shoulders, core, and legs. To do a burpee, start in a standing position, then lower yourself into a squat and place your hands on the floor. Kick your feet back into a push-up position, then quickly jump your feet back up to your hands and stand up.
Performing burpees for even just a few minutes can get your heart rate up and burn a lot of calories.
2. Jumping Jacks
Jumping jacks are a simple and effective way to get your heart pumping. They work your legs, arms, and core, and can be done anywhere. To perform jumping jacks, start in a standing position with your feet together and your arms at your sides. Jump your feet out to the sides while raising your arms overhead, then jump back to the starting position.
Try doing jumping jacks for one minute straight, then take a short break and repeat for multiple sets.
3. Mountain Climbers
Mountain climbers are another great body weight exercise that work your entire body. They target your core, chest, shoulders, and hips, while also getting your heart rate up. To do mountain climbers, start in a push-up position with your hands directly underneath your shoulders. Bring your right knee up to your chest, then quickly switch legs and bring your left knee up.
Continue alternating legs as quickly as possible for 30-60 seconds.
4. Squat Jumps
Squat jumps are a high-intensity exercise that work your legs, glutes, and core. To perform them, start in a squat position with your feet shoulder-width apart. Lower yourself into a squat, then quickly jump up as high as you can. Land softly back in the squat position and repeat.
Try doing squat jumps for 30 seconds, then rest for 10 seconds. Repeat for multiple sets.
5. High Knees
High knees are a great way to get your heart rate up and burn calories. They work your legs, core, and cardiovascular system. To do high knees, stand in place and quickly alternate bringing your knees up to waist height.
Perform high knees for 30-60 seconds, then take a break and repeat for multiple sets.
6. Jump Rope
Jumping rope is a classic cardio exercise that is great for burning fat and getting in shape. It works your legs, arms, and cardiovascular system. All you need is a jump rope and a flat surface. Jump rope for 1-2 minutes at a time, then take a short break and repeat for multiple sets.
7. Box Jumps
Box jumps are a challenging body weight exercise that work your legs, glutes, and core. To perform them, find a sturdy box or bench that is around knee height. Stand in front of the box, then jump up onto it, landing softly and standing up straight.
Try doing box jumps for 30 seconds, then rest for 10 seconds. Repeat for multiple sets.
8. Plank Jacks
Plank jacks are a variation of the plank exercise that work your core and get your heart rate up. To do plank jacks, start in a plank position with your forearms on the ground and your body in a straight line. Jump your feet out to the sides and back in, while keeping your core tight.
Perform plank jacks for 30-60 seconds, then take a break and repeat for multiple sets.
9. Bicycle Crunches
Bicycle crunches are a great exercise for targeting your abs and burning calories. To perform them, lie on your back with your hands behind your head and your knees bent. Bring your right elbow to your left knee, then extend your right leg while bringing your left elbow to your right knee.
Continue alternating sides for 30-60 seconds, then take a break and repeat for multiple sets.
In conclusion, there are plenty of body weight exercises that can provide an effective cardio workout and help you burn fat fast. Incorporate these exercises into your workout routine and start seeing results today. Remember to always consult with a professional before starting any new exercise routine.