How To Cardio Workout That Will Set You Up on Fire

If you want to lose fat, you need to improve your cardio. With this cardio workout you will burn around 300 calories in just 30 minutes, or less if it’s done right. If your goal is to lose fat fast, then start doing this incredible workout 3 times a week!

The 30-minute workout:

  • 30 Jumping Jacks
  • 10 Push Pps
  • 25 High Knees
  • 10 Burpees
  • 15 Crunches
  • 15 Squats
  • 10 Push Ups
  • 10 Crunches
  • 10 Push Ups
  • 10 Squats
  • 30 Jumping Jacks
  • 1 Minute Wall Sit
  • 5 Push Ups
  • 25 High Knees


They’re a high intensity exercise that will work almost every single muscle in your body. They can really set your body on fire.

Stand up straight. Get into squatting position while putting your arms to the ground. Kick your feet back into a push position. Support yourself on your arms. Jump and return your feet in squatting position.

Jumping jacks

Stand up straight with feet together and arms on your sides. Jump while moving your legs outwards and raising your arms together over your head. Jump again and return your arms and legs into starting position.


Push-ups are the best upper body exercises. Lie with your chest on the ground. Put your hands in front of you at shoulder width apart. Push your hands against the ground and start lifting your body. Once your arms get fully extended, get back into starting position.


Squats can help you gain muscles in your legs, burn fat, improve your balance, boost your sport performance and tone your upper body.

Stand straight with feet shoulder-width apart. Keep your back straight and arms extended in front of you. Start lowering your body towards the floor. Once you reach the sitting position, start raising up again into starting position.

Understand the benefits of cardio

You know exercise is good for your body, and cardio is part of that. Cardio improves your heart health, and it can help you deal with chronic conditions, such as high blood pressure, help you lose weight, as well as increase your strength overall. It can make you happier, and it can even help you live longer if you exercise regularly.

Work with a trainer

One way to find exercises that work well for you is to talk to a trainer. A trainer can help you figure out a routine that works for your body type and needs. Plus, a trainer can show you how to do exercises properly. You can work with a trainer at a gym, and some trainers may even make home visits. However, be sure to choose someone who meshes with your personality, so that you can get the most from your experience.

Exercise in short intervals

Cardio requires that you keep your heart up for a certain amount of time. For this reason, it is best to time your exercise within sets of 30 to 60 seconds. Rest for 30 seconds between each set and exercise.

Work on high knees

This workout is basically walking in place. However, you bring your knees up much higher than you normally would, until your thigh is about perpendicular to your body or a bit higher. As you bring one knee up, swing the opposite arm up, too. Alternate between knees for between 30 and 60 seconds. Go at a fast, steady rhythm.

Try burpees

When doing a burpee, start in a standing position. Using your knees to prepare yourself , jump up into the air, swinging your arms as you go. As you land, bend your knees down, and move to the ground. Get in a plank position, with your palms on the ground, then do a pushup. As you come out of the pushup, propel yourself back to standing and start over again. Trying doing burpees for a solid minute straight.

Use skier jumps

In a standing position, place your legs and feet together. Now, jump back and forth from side to side, going as fast as you can. Try to land gently by bending your knees. Keep your chest out. Go back and forth for about a minute.

Use skier jumps

In a standing position, place your legs and feet together. Now, jump back and forth from side to side, going as fast as you can. Try to land gently by bending your knees. Keep your chest out. Go back and forth for about a minute.

Work on corkscrews

Begin in a plank or pushup position. Your hands should be flat on the ground at shoulder width, and you should be supporting yourself on the balls of your feet with your body straight. Kick your left leg out under you towards your right hand, extending your right hand as you do. Touch your foot, and return your leg and arm back to the starting position. Do the same with the other leg and arm.[10] Alternate legs for up to a minute.

Try donkey kicks

Start in a plank or pushup position. Your palms should be flat to the floor, and you should have the balls of your feet supporting you. Your body should be mostly straight. From this position, kick your feet up into the air behind you. You’re trying to lightly kick yourself in the butt, but just get as far as you can. Land back on the balls of your feet, making sure to straighten your legs back out.

Move on to mountain climbers

To do a mountain climber, get down on the ground like you’re going to do a pushup. Your palms should be on the ground, shoulder-width apart. Your body should be up in the air but straight. The balls of your feet and toes should be on the ground, supporting your weight.

Move back and forth in sets

Once you find some exercises you like, try moving back and forth in sets. If you’re just starting out, try 6 sets of various exercises. If you’re a bit more advance, do 8 sets. If you’ve been working out for a while, you can do 10 sets instead. Alternating between different exercises will help you work up a sweat, as well as work on different muscle groups.

Jump rope

Jumping rope is a great form of cardio. It gets you heart pumping and works both your arms and legs. You don’t even need a jump rope to do it. You can simply pretend you have a rope, jumping an inch or two off the ground and using your wrists like you would if you were jumping rope.

Take a walk

A simple walk, whether around your house or outside, can count as cardio. Make sure you’re working up a bit of a sweat, and you’re moderately out of breath. Try to aim for being able to talk but not being able to sing a song.

Use stairs to your advantage

If you have stairs in your home or apartment building, try using them for your cardio. Go up the stairs as fast as you can, and use the time coming back down as a short break.

Do some jumping jacks

This one will take you back to your grade school days. Turns out, jumping jacks are a great form of cardio you can do anywhere. All you need to do is start with your legs together and your arms at your side. Jump your legs out to each side and bring your arms up, moving them straight out and then up. Jump back to the original position and repeat.

Ride your bike

You may have a bike rusting in the garage that you’ve mostly forgotten about. It’s time to break it out, and take it outside. You can use it to go up hills, or just try for longer and longer distances. Remember, try to push yourself harder at some points, and then give yourself a minute to ride easier.

Punch out your stress

Another simple exercise you can do at home is to box. If you don’t have a bag, don’t worry. Just pick up some small weights to use. You can even use canned goods. Then just spend some time punching the air. Don’t forget to move your feet as you go.

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