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Burn Fat From Home: 10 Equipment-Free Cardio Exercises To Boost Your Workout Regimen

Burn Fat From Home: 10 Equipment-Free Cardio Exercises to Boost Your Workout Regimen

Do you miss working out at the gym or going out for a run? Let’s be honest; we all do.

The COVID-19 pandemic has made it nearly impossible for everyone to break a sweat elsewhere, especially if safety is the primary concern. Needless to say, it’s been a big downer for many of us, but there’s hope. The good news is you can still get your much-needed cardio fix in the comfort of your own home! You read that right. Not only will you burn calories; you’ll even save money, transportation, gym memberships, food, parking, and everything in between!

If you love cardio, consider trying any of the exercises listed below. Use a yoga or exercise mat, and you’ll be good to go! This guide is designed for all skills levels. Whether you’re new to cardio or live and breathe it, these workouts will get you moving and burn fat!

Additionally, the workouts are arranged according to the intensity (from low to high) and target area (starting from legs and core to the arms and chest area). Do all of these cardio exercises in succession, and you will have full body workout!

Jogging in Place


While going out for short jog seems like a distant memory for now, jogging in place is a quick and easy way to get your legs under you and knock out a few calories in the process.

How to Do:

  1. Bounce one foot to the other.
  2. Swing your arms from side to side.
  3. Start slow then build up your speed after a few seconds.

Jumping Jacks

There is nothing more timeless than the jumping jacks. It’s easy to do at first, but hard to sustain long-term. You can also do this anytime, anywhere—no equipment needed.

How to Do:

  1. Keep your fit and hips width apart with your arms down.
  2. Raise your arms out to the side while jumping out with your feet apart.
  3. Jump back into starting position with your feet and bring your arms down.

Butt Kicks



Butt kicks are the complete opposite of high knees. Much like jogging in place or doing high knees, butt kicks can be done anywhere with minimal space. This, among other methods, is a great way to keep your heart healthy and happy. On top of that, it’s easy to do!

How to Do:

  1. Stand with your legs together and hands close to your chest.
  2. Bring one heel toward your backside. Repeat with the other heel.
  3. Alternate between both heels while keeping your arms in position.

Mountain Lunges


Strengthen your quad and leg muscles by doing mountain lunges. These will definitely push your lower body to the limit. Be sure to do lunge jumps in moderation; it may take a toll on your knees later on, especially if you’re of old age or if you had sustained an injury before.

How to Do:

  1. Position one bent leg forward at a 90-degree angle. Point your feet forward.
  2. Put your shoulders down and swing your arms back and forth.
  3. Alternate between the legs. Make sure your knee is close to the ground upon landing.
  4. Land back in a lunge position. Repeat.

High Knees

If you feel like jogging (or running) in place isn’t much of a challenge, considering doing high knees instead. It’s faster, more intense, and requires little-to-no space. You will even feel the burn while you’re at it, making it the perfect core workout to start with it.

How to Do:

  1. Bend your elbows while clenching your fists.
  2. Lift one knee toward your chest. Repeat with the other knee.
  3. Alternate between both knees while maintaining your preferred pace.

Squat Jumps

By doing squat jumps regularly, you can turn your workout into an explosive one. This workout focuses on the core and lower body, so brace yourself for the burn! Like all the other workouts mentioned earlier, it’s easy to do and does not require any equipment.

How to Do:

  1. Get into squatting position while holding your arms together.
  2. Hop on the lowest point of your bend.
  3. Land gently back into a squatting position.

Toe Touches

This is where things get interesting. Toe touches may seem easy at first, but it is actually challenging. Best of all, it targets the arms, cores, and legs. Do this repeatedly, and you will get a full body workout in the process! No equipment needed, too.

How to Do:

  1. Stand with your feet shoulder-width apart while putting your arms behind your head.
  2. Lift your left leg up while trying to reach the toe with your right hand.
  3. Repeat with your right leg and left hand.


Tone your arms while keeping your heart rate up by adding a set of pushups to your workout regimen at home. Your arm, chest, and core are the affected areas, and these will be stronger and toner like never before. You will even build some muscle while you’re at it.

How to Do:

  1. Get on the floor on all fours.
  2. Keep your body straight.
  3. Contract your abs and tighten your core.
  4. Slowly bend your elbows until your chest is close to the ground.
  5. Push yourself back up with your arms to the starting position.

Check this out if you want to take your push-ups to the next level. There are many variations you can try and experience, so see what works best for you!


Mountain Climbers

When it comes to a full body workout, look no further than doing mountain climbers. It’s not easy as it sounds and takes some time to get used to, so starting slow is be your best bet. The results, however, will definitely speak volumes.

How to Do:

  1. Get down all on fours while flattening your back and bracing your core.
  2. Lift one of your knees to your chest and switch with the other knee as fast as you can.
  3. Continue alternating legs while maintaining your preferred pace.



Burpees combines squats, planks, and pushups into one intense workout. It’s a more advanced type of exercise yet gets the job done, especially when cardio is concerned.

How to Do:

  1. Stand in position then squat and place your hands on the floor.
  2. Jump your feet into a plank and do a push-up.
  3. Jump back into squat and reach your arms upward.
  4. Go back into squatting position. Repeat.


A pandemic should not stop you from staying fit and healthy. You can get your regular dose of cardio from the comfort of your own home by following any of the following workouts above. Trust us; your heart and blood sugar will thank you later!

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