10 Effective Fat-Burning Cardio Exercises You Can Do Without Using Any Equipment

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Cardio helps in raising the heart rate to the targeted heart rate zone which in turn starts burning up fat and calories faster. It has been recommended by the US Department of Health and Human Services that it would be best to do at least 30 minutes of cardio per day for 5 days a week. While many might find cardio a bit difficult at first here is a way you can include an effective 30-minute cardio program at the end of your workout routine, which will not exhaust you but will help you burn up the stubborn fat which remains. After every exercise, perform a “jog in place” warm-up for 15 seconds.

1Here are 3 warm-up exercises you can perform before getting started:

Warm-up 1: March in place for 40 seconds. Standing upright in one place, start marching but don’t move ahead. March in one place and start off slowly and gradually increase the pace.

Warm-up 2: Jog in place for 40 seconds: Once you’re done marching, you can get things moving and begin jogging in place. Don’t move forward or out of position while jogging.

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Warm-up 3: Torso Twist for 40 seconds

Begin with standing upright keeping your legs a bit wider than the normal shoulder-width apart position. Once you get into that position, start to twist your torso left and right while you keep your hands close to your chest. Do not move the hips. Duration 40 seconds

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Moving on to the Cardio Exercises

2Row and Lateral Steps

Standing upright you need to keep your legs wider than the standard shoulder-width apart, but you need to keep your hands stretched out in front of you. Now, begin moving your left leg behind and across your right leg. Also, squeeze your back by moving your hands behind you which also opens out your chest, after which you return to the starting position and repeat the same with the opposite leg (your right leg).

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Duration: 50 seconds

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3Squats

Stand straight with your legs shoulder-width apart and bring your hips backward and squat down and come back up. It is important that you should never put any stress on your knees. In the beginning, if you aren’t able to squat down completely, you need not be worried as your range of motion will increase in time and you’ll be able to perform this exercise better.

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Duration: 50 seconds

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4Slow Burpees

This exercise should be performed slowly and not like basic ordinary burpees. Get into the basic starting position where your legs are shoulder-width apart and you’re standing upright. Now, squat down and place your palms on the ground. Then move your left foot back followed by your right foot and assume a plank-like position. Proceed to then bring your left foot in front followed by the right foot. Stand up to your initial starting position while raising your hands towards the ceiling.

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Duration: 50 seconds

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