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Cardio Workouts

Do you have a love/hate relationship with cardio? You are not alone, my friend. For many, cardio means a few miles on the elliptical or treadmill, or maybe even some Zumba. I don’t know about you, but we get bored very quickly and like to switch up our workouts. Not only do we want to keep things fresh, but we also want to keep them challenging and effective. Below you will find eight different at-home cardio workouts for women that will destroy your love handles.

 

 

Cardio Workout #1

Equipment needed: One Dumbbell, kettlebell, or medicine ball.

How to do it:  Perform each exercise for the prescribed reps before moving to the next exercise. Once you have completed all the reps for the three exercises rest for 1 minute. That’s 1 Round. Perform 4-7 rounds based on your fitness level.

4-7 rounds of :

10 Burpees

20 Woodchoppers (10 per side)

30 High knee skips

Rest for 1 minute.

Tips: Keep your core tight when performing the woodchoppers.

Why it works: This cardio workout recruits all of your muscle groups with an emphasis on the legs, and core strength, while keeping your heart rate elevated.

 

 

 

 

 

 

 

Cardio Workout #2

Equipment needed: One dumbbell, kettlebell, or medicine ball. One Low box.

How to do it: Perform each exercise for the prescribed reps before moving to the next exercise. Once you have completed all the reps for the three exercises rest for 1 minute. That’s 1 Round. Perform 7-10 rounds based on your fitness level.

7-10 rounds of :

10 Pushups to mountain runner

20 DB/KB halos

30 Low box runners

Rest for 1 minute.

Tips: If you don’t have a low box, you can use a bumper plate or a line on the floor. Also, start slow on the low box and then increase your speed once you get used to the exercise.

Why it works: This workout will elevate your heart rate, improve your coordination, and increase your upper body and core strength.

 

 

 

 

 

Cardio Workout #3

Equipment needed: A pair of Dumbbells, a kettlebell, or medicine ball.

How to do it: Perform each exercise for the prescribed reps before moving to the next exercise. Once you have completed all the reps for the two exercises rest for 1 minute. That’s 1 Round. Perform 5-10 rounds based on your fitness level.

5 to 10 rounds of:

10 Thrusters

10 Spider mountain climbers

Rest for 1 minute.

Tips: Keep your core tight throughout the exercises. Grab a weight that will allow you to do the reps safely. Remember that as you get tired, your form might get sloppy. So, take your time.

Why it works: Thrusters are one of my favorite full-body strengthening/cardio exercises. They target almost every muscle in your body, including your core. That combined with the spider mountain climber equals a ton of sweat and a ton of calories burned.

 

 

 

Cardio Workout #4

Equipment needed: A bench or chair. A med ball. A dumbbell or kettlebell.

How to do it: Perform each exercise for the prescribed reps before moving to the next exercise. Once you have completed all the reps for the three exercises rest for 1 minute. That’s 1 Round. Perform 7-10 rounds based on your fitness level.

8-10 rounds of:

16 Step up jumps

20 med ball slam

10-meter suitcase Carry (One side per set.)

Rest for 1 minute.

Tips: When performing the step-up jumps, try to land softly on the ball of your feet.

Why it works: The step-up jump is a great exercise that elevates the heart rate and develops explosive power. The med ball slam and suitcase carries are great full-body exercises that will shred your core and increase your strength and stamina.

 

 

 

 

 

 

 

Cardio Workout #5

Equipment needed: A pair of dumbbells.

How to do it: Perform each exercise for the prescribed reps before moving to the next exercise. Once you have completed all the reps for the three exercises rest for 1 minute. That’s 1 Round. Perform 3 to 5 rounds based on your fitness level.

3-5 rounds of:

30 Lunges

20 Plank Jacks

10 Z-press

Rest for 1 minute.

Tips: Keep your core tight and your chest up on the Z-press.

Why it works: One of my favorite full-body cardio workouts. It will elevate your heart rate and hit every single muscle in your body. Do not sleep on the Z-press. The lunges and plank jacks have you gasping for air just in time to make a hard exercise even harder.

 

 

 

 

 

 

 

 

Cardio Workout #6

Equipment needed: A dumbbell, kettlebell, or medicine ball.

How to do it: Perform each exercise for the prescribed reps before moving to the next exercise. Once you have completed all the reps for the three exercises rest for 1 minute. That’s 1 Round. Perform 8-10 rounds based on your fitness level.

8-10 Rounds of:

30-second bear crawl/bear plank

15 Goblet squat

100 Jump rope

Rest for 1 minute.

Tips: Keep a neutral torso when performing the bear crawl.

Why it works: The bear crawl is like a plank on steroids. The fact that you have to move while keeping your core engage and preventing your body from twisting and turning will leave you drenched in sweat. The goblet squat is excellent for developing leg strength and mobility, while the jump ropes will elevate your heart rate, burning a ton of calories in the process.

 

 

 

 

 

Cardio Workout #7

Equipment needed: A pair of dumbbells or a pair of kettlebells.

How to do it: Perform each exercise for the prescribed reps before moving to the next exercise. Once you have completed all the reps for the three exercises rest for 1 minute. That’s 1 Round. Perform 5-7 rounds based on your fitness level.

5 to 7 rounds of:

12- 20 Reverse lunge to halo

10 DB/KB row to deadlift

20 Plank shoulder taps

Rest for 1 minute.

Tips: The farther apart your feet are during the shoulder tap plank, the less your body will try to rotate.

Why it works: This cardio workout emphasizes your core, glutes, and hamstrings. Reverse lunges are great for developing strong glute muscles. By adding a halo at the bottom of the exercise, it makes a lot harder on your core. This exercise is followed by a row to Romanian deadlift to keep the booty gains coming. At last, we have a plank shoulder tap to keep your core working extra hard.

 

 

 

 

 

 

Cardio Workout #8

Equipment needed: A bench.

How to do it: Perform each exercise for the prescribed reps as fast as possible. You can break down the exercises as you see fit, as long as you perform every rep of the workout.

For time:

BEGINNER:

25 Burpees

75 Box Jumps

150 Jumping jacks

100 Air squats

1-mile run

ADVANCED:

50 Burpees

150 Box Jumps

300 Jumping jacks

150 Air Squats

2-mile run

Tips: Come up with a plan before you start this workout.

Why it works: This cardio workout is all about mental toughness, especially if you are a beginner. It will suck while you are doing it. But once you complete it (and you catch your breath), you will feel like you are on top of the world.

 

 

 

 

 

Cardio, along with a healthy diet, is a great way to burn fat fast. The key is to stay consistent but also make sure your workouts are challenging. These eight cardio workouts will sure get you sweating, burning calories, and getting the most out of your time. Keep sweating, and keep crushing your goals, my friends!

Are you struggling to lose weight? “The complete fat loss guide” teaches you not only how to lose weight but how to keep the pounds from ever coming back.

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