Top 10 Fat Burning Cardio Workouts without Weights at Home

Are you suffering with the Overweight or Obesity problem? It is not just you! Many people from around the World are suffering with this dangerous problem, thanks to our unhealthy lifestyle. We're living in a world where we don't find enough time to eat healthy and hence we depend upon the harmful processed foods. Another big problem is our sedentary lifestyle.

There are many ways to stay fit like the 7 minute HIIT workout, weight loss Yoga etc... But all we give is a big excuse - NO TIME! If you could spare just 30 minutes from your daily schedule for your health, then you can easily get fit and lead a healthy lifestyle.
Tip: You can practice these Cardiovascular workouts while following the GM diet plan (only from day 5 onwards) for much better weight loss results.

What is a Cardio Workout and How is it helpful for Weight Loss?

Cardiovascular exercises aka Cardio (in short) helps in increasing the heart rate, thereby boosting the blood flow throughout our body. This cycle is necessary to burn calories and at the same time increase our energy. It even helps in controlling diabetes, especially Type 2 diabetes. These cardio exercises improve your muscle's ability to absorb as well as utilize the glucose stored in your blood stream, thereby preventing sudden fluctuations. So, if you want to lead an error-free life, then you should better practice the below cardio workouts starting today.

Top 10 Cardio Workouts for Weight Loss without Equipment


Currently, dance cardio is the hottest cardio workouts on the fitness front. The main reason beyond its popularity is that you get both a workout plus an artistic release. People who got bored of the regular cardio exercises are trying out these dance cardio moves to match their favorite music. There are different varieties of dance forms, which include aerobic dance, Zumba, hip hop hustle, belly dancing, salsa etc... A 30 minute dance cardio will help you burn up to 300 calories. Use this calculator to find out how many calories you can burn through dancing.

#2.Skipping Ropes

Skipping rope or Jumping rope is one of the extremely effective as well as inexpensive cardio workouts, which you can do at the comfort of your home. It is also said to be the best calorie burning exercise. You can burn up to 220 calories in just 20 minutes by practicing the jumping rope. It doesn't require huge spaces and can be practiced even while you're traveling. The skipping rope is so portable that you can fold it and place it in your pocket. This particular cardio workout focuses mainly on the muscles of your lower body, legs and buttocks.

You'll need the following things to practice skipping:

  • A good pair of shoes
  • A jumping rope
  • A little space to practice the cardio

If you're a beginner, you may feel a little uncomfortable with the breathing. So, it is highly advised to start with 3 to 5 minutes if you're just starting out. And with experience, you can increase the timing of your workout as well as try different jump rope styles.


how to do burpees for weight loss
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Burpees are another great cardio exercise that will help you burn around 100 calories in just 10 minutes. However, the workout is very difficult and not many could do it. Interestingly, the Burpees workout covers your full-body as it combines different routines like Push-ups and Squat jumps. Since it targets a large number of muscles in our body, it is suggested for those who're looking to increase lean muscle mass.

  1. Lower your body with your hands on the ground (just like the Squats).
  2. Jump and get back to the same position.
  3. Immediately, come to the Push-ups position, by moving your feet back.
  4. Do a single push up and immediately jump back to the Squat position.
  5. Jump once more.

Repeat these five steps at a stretch for at least 6 to 10 times (with experience). Beginners can do 3 to 4 repetitions.



inchworm cardio
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It is slightly similar to that of Burpees. However, you'll not jump in this workout.

  1. Start with a standing position.
  2. Bend over until your fingertips touch your feet.
  3. Next, forward your hands until you come into a traditional push-up position.
  4. Do a single push-up and get back to your bending position.
  5. This forms a cycle.

Repeat this cycle for at least 5 to 10 times without a gap.

#5.Squat Jumps

jump squat weight loss
If you've a basic idea about the Cardio exercises, then I'm sure you've heard about the Squat jumps, which is included in almost all types of cardio routines. This particular workout helps in toning the muscles in your legs and also promotes the development of lean muscle mass, thereby letting you burn more fat.

  1. Start the workout by keeping your feet shoulder width apart and sitting in a squat position.
  2. Jump up as high as you can and return back to the squat position. This forms a cycle.

Repeat the cycle at a stretch for at least 15 to 20 jumps. Rest for a minute or two and repeat the cycle. You can do this as long as you're comfortable.


#6.Jumping Jacks

jumping jacks exercise calories burned

This is another interesting cardio workout that targets your entire body. Do a simple 10 minute jumping jacks and you'll burn 100 calories for sure. This special routine will help in strengthening your leg muscles, reduces belly and also perfect for losing arm fat.

  1. Stand straight with arms by your side and feet together.
  2. Jump up by stretching your legs outwards and your arms above your head touching each other (clap them).
  3. Land and get back to the starting position. This forms a cycle.

Repeat this cycle at a stretch for at least 25 to 30 times. With a gap of 30 seconds between the cycles, do 3 to 5 cycles for better results.



Pendulum weight loss cardio
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This is one of the best whole body cardio workouts which can be done at home or the gym. This exercise targets your legs, butt and ABS. Since this combines both cardio and core muscle strengthening, you can burn more calories even after you've stopped exercising.

  1. Stand with your feet together.
  2. Slowly lift your left leg to your hip-height while bending your right knee and raise your left arm to the side.
  3. At the same time, swing your right arm across your body.
  4. Now, switch the sides as fast as you can.

This forms the pendulum.


#8.Side Lunges

side lunges to get rid of love handles

Are you looking for the best cardio workouts to increase flexibility? Then the side lunges are for you. It helps in toning your butt, quadriceps, abdomen and hamstrings.

  1. Stand straight with your hands at your waist and feet hip-width apart.
  2. Lower your body to the right side while bending your right knee.
  3. Go back to the starting position and do the same towards the left side.
  4. Return to the starting position. This forms a cycle.

Try to do at least 10 cycles at a stretch.


#9.Spot Jogging (Jog in Place)

how to do spot jogging
Spot jogging or Jog in Place or Indoor Jogging; whatever you call this cardio, but it is the easiest cardio workout that can be practiced daily without hitting the Gym. You can burn up to 270 calories if you spot jog for 30 minutes. This exercise mainly targets your leg muscles.

  1. Start with a light jog until your body warms up.
  2. Increase the pace gradually and raise your knees as high as you can while jogging. Don't forget to engage your hands while you jog.

If you're a beginner, do it for at least 3 minutes. As you get experience, you can go up to 5 to 8 minutes at a stretch.


#10.Cross Crawl

how to do cross crawl brain gym exercise
It is one of the best cross-lateral exercises that tone your ABS and back muscles. Since the movements performed in this exercise resembles that of walking, you can include the 'cross crawl' workout as a warm-up before you start jogging or running too.

  1. Stand with your feet slightly apart and arms by your side.
  2. Raise your arms; bring your right knee up and your left elbow should touch the right knee.
  3. Return to the starting position.
  4. Now, bring your left knee up and this time your right elbow should touch it.
  5. This forms a cycle.

Try to practice this cycle for at least 20 to 30 times without any gap.

That's all friends! Try to include these top 10 weight loss cardio workouts in your daily exercise regime and lose weight at a much faster pace.


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