Top 5 Fat-Burning Bodyweight Cardio Workouts

Bodyweight cardio will help you burn more body fat and shape your body faster. You don't need a treadmill, bike or elliptical machine to do your cardio exercise---just your body and some hard work.


With short, intense bodyweight cardio workouts you can:

--Improve heart health
--Burn calories (during and after your workout)
--Burn fat
--Spare muscle mass

And, it will keep you from the boredom and muscle-wasting that's built into long cardio sessions.

Intense bodyweight cardio workouts will increase your body's growth hormone which improves your fat-burning potential.

Because machines stabilize your body for you, bodyweight exercises help you develop strength that allows your body to stabilize itself. Bodyweight cardio can double as a strength and cardio workout so you maximize your time and get double benefit.

Doing this type of cardio will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state.

If you can do these exercises at full speed, you will get even more fat-burning benefits.

Here are my Top 5 Fat-Burning Bodyweight Cardio Workouts:

1. Sprint intervals. After a proper dynamic warmup (like jog/run progressively for 5 minutes), sprint for 60 yards and walk back to the starting line. The sprint has to be at maximum effort. Do this rotation for 20 minutes.

To continually challenge yourself, progress this cardio exercise to surfaces such as inclines or hills. Weighted resistance, such as vests, could also be used at some point.

Sprinting is definitely one of the fastest ways to burn fat and tone your body.

2. Jumps. This includes exercises such as squat jumps, jumping jacks, jump rope, pike jumps, side-to-side hops, front-to-back hops and tuck jumps. You can use one exercise or 2-5 exercises during a workout. Do the intervals for 30 seconds and walk for 1 minute. Total workout time is 20 minutes.


3. Mountain Climbers. The mountain climber is a versatile exercise in that you can do it on level ground, on an incline, knee-across-your-body, as a warmup, as cardio or as a speed exercise.


Either way, include mountain climbers in your workouts more often. It is one of the best and toughest exercises out there. It is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders.

You will need high levels of core strength to do this exercise the right way for each set. Do the intervals for 30 seconds and walk for 1 minute. Total workout time is 20 minutes.

4. Strength exercise combos. Get strength and cardio benefits with this highly effective form of exercise. You could do a workout that includes squats, squat jumps, pullups, pushups, burpees and inverted rows.


Do the intervals for 30 seconds and walk for 1 minute. Total workout time is 20 minutes.

5. Shuttle runs are proven fat burners and would be a great change of pace exercise for you, if you are ready for advanced exercise.


Try these top 2 shuttle drills in your workouts:

Speed Shuttle Drill or 5-10-5 Cone Drill - Place three cones in a straight line, 5 yards apart. Start in a 2-point or 3-point stance at the middle cone.

Run as fast as you can to the left cone (5 yds) and touch ground with your hand, run as fast as you can to the right cone (10 yds) and touch ground with your hand and finish running through the middle cone. That's one repetition. Rest 1 minute between sets. Do 8-10 sets per workout session if you are doing this for cardio exercise.

Speed Endurance Shuttle Run - Place cones at 5, 10, 15, 20 and 30 yards. Sprint to the 5 yard cone and sprint back to the start. Then, sprint to the 10 yard cone and sprint back to the start. The same would be done at the 15, 20 and 30 yard cones. That is one set. Rest for 2 minutes between sets. Do 5-6 sets.

Are you really ready to burn more fat?

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut





About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.