It’s time to burn off fat and calories with this fun, do-anywhere workout! With no need for equipment, you can do this workout outdoors, in your living room- anywhere! Follow along with the recommended number of repetitions and circuits for your fitness level and refer to the photo demonstrations before getting started with your workout.

Calorie-Blasting Cardio Workout

Type: Circuit

Targets: Quads, Glutes, Core

Equipment: None

Beginner: 2 circuits

Intermediate: 3 circuits

Advanced: 4 circuits

Level: All

Time: N/A

No equipment needed, so you can do this workout anywhere! For best results, do this workout 2-3 times a week on alternating days. Move through each exercise as a circuit, one after the other. Then, repeat the entire circuit 2-4 times depending on your fitness level. Take a 30 seconds rest between circuits to grab water and recover. Here we go!

Workout

Move through each exercise as a circuit, one after the other. Then, repeat the entire circuit 2-4 times depending on your fitness level. Take a 30 second rest between circuits to grab water and recover.

Jumping Jacks - Sets: 1   Reps: 25

High Knees - Sets: 1   Reps: 20

Squats - Sets: 1   Reps: 15

Floor to Ceiling Taps - Sets: 1   Reps: 15

Lateral Hops - Sets: 1   Reps: 20

Workout Videos

Jumping Jacks

Jumping Jacks

Sets: 1

Reps: 25

Notes: Jumping jacks will jump up your heart rate while toning your lower body. Be sure to land with a tiny bend in your knees to protect your joints!

High Knees

High Knees

Sets: 1

Reps: 20

Notes: Hop from one foot to the other while pulling one knee in towards your chest. This move will not only scorch calories but also sculpt tight abs!

Squats

Squats

Sets: 1

Reps: 15

Notes: Squats aren’t just for strengthening your legs! Performing 15 squats as quickly as is safely possible will torch mega calories since you are using such a large muscle group (your strong legs!).

Floor to Ceiling Taps

Floor to Ceiling Taps

Sets: 1

Reps: 15

Notes: Here’s a fun way to get your heart pumping- bend down and touch the floor, then reach up towards the ceiling as high as you can. For an extra challenge, try jumping as you reach up!

Lateral Hops

Lateral Hops

Sets: 1

Reps: 20

Notes: Lateral hops will firm your legs and abs while burning off some extra calories. Hop from one leg to the other, taking as wide of a stance as you can. Be sure to land with a slight bend in your knees to be safe.

Cool-down

Your usual cool-down and stretching routine, e.g. our easy post-workout stretching routine.

Notes

Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

http://www.fitbodyhq.com/workouts/calorie-blasting-workout/

FitBodyHQ.com

Manon McGovern

Manon McGovern, creator of The Traveling Trainer, is a fitness and weight management specialist who loves sharing her passion for a healthy lifestyle. She studied Exercise Science at The Ohio State University and started personal training and teaching group exercise classes to introduce herself into the fitness world. She enjoys personal training and teaching Yoga, Spinning, KickBoxing, and strength classes. Now working... Read More

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