Top 8 Fat losing home cardio exercises

So hello guys My name is Bharat and I am back today with a very interesting and helpfull topic. It’s a Fat losing cardio exercise.

So today I bring you 8 fat loosing home workouts, Today’s post is for those who have a lot of work to do and they don’t get enough time from their schedule to go to the gym. Or for the house wife who spends full days in the service of the family and does not get time for herself. And You cannot excuse this workout as all these workouts will not take you more than 30 minutes.

click here to find out what are the habits that affect your workout.

So guys let’s started.

Warm up

What is warm up If your body is at their normal temperature before the workout, then worm up to increase your body temperature and This increases your blood circulation This improves your workout performance, increases your strength and reduces the chances of injury or swelling or stress on the body. You have to Then this post is for those of you who want to make your body fat to fit. Because Your healthy fit body is the most important thing in your lifestyle.Repeat this exercise for 30sec.


Now I am going to tell you 4 warm up exercises, First you want to do each exercise for 30 sec, when you perform all the exercises 30-30 sec then this is your 1 round (mins 1 set). And you want to perform 2 rounds like this, take a break of 30sec after After completion 1round.

1. Running on the Spot

So we’re going to start with Running on Spot This exercise will increase the blood flow in your body and your body will be ready for exercise.

  1. stand up straight with your arms at your sides.
  2. Start running in place.
  3. raisingone knee at a time.
  4. Swing your arms forward and back as qulckly as you can.
  5. And repeat this for 30sec.

    • When doing this exercise, remember that you do not want to lift the knee too much.
    • Doing a smooth landing will not put too much pressure on your knees.
    • Keep your back straight.
  1. For beginners – 30 seconds – 2 sets
  2. For intermediate – 30 seconds – 2 sets
  3. For advance – 30 seconds – 2 sets

2. High knee march

Our next exercise is the high knee march This exercise will warm up your quads, hammerstings and even your glutes well. And at the same time your hands are also used here so your upper body will also warm-up.

  1. First of all, stand up straight and keep a small distance between your legs.
  2. Bend one knee and raise your legs.
  3. Try to bring your legs up to your chest.
  4. Those who are beginners can use their hands to lift their legs.
  5. Now bring the legs down and return to the starting position.
  6. And try to bring your other leg up to your chest.
  7. Repeat this exercise for 30sec.

    • Whenever you do this exercise Make sure your core is tight while exercising.
    • Keep your spine Straight while exercising.
    • Do not do it too fast while exercising. Do it in proper form.
    • Whenever you raise your knee, raise it up to your pelvic bone.
  1. For beginners – 30 seconds – 2 sets
  2. For intermediate – 30 seconds – 2 sets
  3. For advance – 30 seconds – 2 sets

3. Walking Jacks

So the 3rd exercise in your warm up is walking jack’s.

  1. First, stand with your feet close together
  2. Keep the spine straight and rigid while exercising.
  3. Then keep one of your legs fixed on the ground and lift the other leg out.
  4. When the foot is out, raise both your hands.
  5. Bringg the legs back to the starting position and lower the arms.
  6. And then repeat with the other foot.
  7. Repeat this exercise for 30sec.

    • When you do this exercise, remember that whenever your foot goes out, your arms should go up.
    • The coordination of your arms and legs should be good while exercising.
    • If you are a beginner, keep your speed a little lower.
    • But if you are intermediate or advanced, you should keep your speed fast.
  1. For beginners – 30 seconds – 2 sets
  2. For intermediate – 30 seconds – 2 sets
  3. For advance – 30 seconds – 2 sets

4.Jumping jack’s

So our next and last warm up exercise is jumping jacks. This is a very good exercise to reduce your body fat because it burns a lot of calories, and at the same time makes your muscles strong.

  1. system to perform these stand up with your arms by your side and legs together
  2. start jumping and spreading your legs out to just a little wider than shoulder width
  3. At the same time when your feet go out, raise your arms above your head.
  4. return to the starting position
  5. And try to do the jumping jack as much as you can in 30sec.
  6. Repeat this exercise for 30sec.


    • When you do this exercise, make sure that your body is not stiff.
    • Try to keep your arms full while doing this exercise.
    • Do not bend your knees too much while doing this exercise Try to keep it as straight as possible.
  1.  For beginners – 30 seconds – 2 sets
  2. Forintermediate – 30 seconds – 2 sets
  3. For advance – 30 seconds – 2 sets

Rest for 60 second

After the warm-up lest satars our main exercise. Everyone wants to keep repeating all these exercises for 30sec. And you want to do all the exercises along with the proper form.

1.Mountain climber 

It’s a Fat losing cardio exercise, you’ll get heart and health benefits and burn calories. As the prime mover, your quads get an good workout, too. for building cardio endurance, core strength, and agility Mountain climbers are great great exercise. it’s like getting a total-body workout with just one exercise. Because work your several different muscle groups, with mountain climbers.

How to perform

  1. strengthening lie face down with your knees bent and palms touching the floor.
  2. putting all the strength into your cores.
  3. queeze your gluts to stabilize your body.
  4. with your head in line with your body.
  5. for people who are slightly overweight you could increase the distance between your feet.
  6. Now put one of your feet forward.
  7. Try to bring your knees up to your chest as much as possible.
  8. return to the starting position and repeat this with your left leg.
  9. Repeat this exercise for 30sec.

Common mistakes

    • The bouncing might feel like a harder workout, but Do not to bounce on your toes as you perform the move. actually requires less engagement of your core muscles.
    • If the movement is fast, your toes come to the ground while bringing your knees to your chest, completely failing to
    • complete the movement.  If this happens you will not get the full benefit of the exercise and may be at risk of injury.
    • Keep the weight balanced and shoulders over your wrists while performing exercise.
    • To personalize the exercise for your level and ability, Use other variations of the mountain climber.
    • start with a low impact version, If you’re at the beginner level.
  • For beginners – 30 sec – 2 sets
  • For intermediate -30 sec – 3 sets
  • For advance – 30sec – 4 sets

Rest for 10sec


Burpees can train your abs, triceps, obliques, shoulders, chest, quads, glutes, hamstrings,calves and your over cardiovascular system. Burpees not only elevate your heart rate and get the sweat flowing, but they’re alsoa dynamic exercise and It’s a Fat losing cardio exercise that works most of the muscles in your lower body and your core.

When you descend into a squat, you target your quadriceps and, to a lesser degree, your Plus, you also brace your core muscles for stability.

If you modify a your burpee by adding a push-ups, your upper body and particularly your triceps, also get in on the action.

How to perform

  1. Start with standing erect with your feet a few inches apart and your arms at your sides.
  2. Lower your body into a squat.
  3. Place your hands in front of you on the floor and shift your weight on to your hands.
  4. At the same time, jump your feet behind you while holding your body straight.
  5. Your weight should be on the balls of your feet and your hands, similar to a plank position.
  6. Quickly, jump forward using your toes in such a way that your feet come out of your hands.
  7. As you launch your feet forward, jump into the air and raise your arms overhead.
  8. Lower your body into a squat position and repeat.
  9. If you’re just starting out and don’t have the stamina to do regular burpees skip the jump until you’ve built up more endurance.
  10. You can also do burpees by placing your hands on an elevated bench rather than on the floor This makes the move easier.
  11. The higher the bench, mins the easier the burpee.
  12. To make it more challenging from a cardiovascular standpoint, increase the tempo, Include a jump and a push-up with each repetition.
  13. Repeat this exercise for 30sec.

Click here for watc Burpees video



    • Landing on heels puts a lot of impact on your ankles and your knees, which can cause an injury.
    • land on the balls of your feet It’s better.
    • warming up is important when doing burpees, don’t perform thise exercise without warming up.
    • Don’t sinking your hips it’s increases the risk of lower back pain.
    • you experienced shoulder pain and swollen shoulders after performing burpees? If so, your arm landing was incorrect.
    • don’t go too intense and too fast, or you can end up messing up your form, it can lead to injury.
  • For beginners – 30sec Mort than 5 reputation- 2 sets
  • For intermediate -30sec – 3 sets
  • For advance – 30sec – 4 sets

Rest for 10sec


So our next exercise is the God squats. It’s a Fat losing cardio exercise. This exercise is important for the development of your entire quad. squats Build muscles, abdominal muscles, glutes, quadriceps, hamstrings, calves and even the back. It promotes blood circulation and gets rid of cellulite as squats starch the muscles. Quads are the largest muscle in the body, squats encourage burning extra calories and therefore reduce fat.

It also strengthens the whole body, including the heart and lungs, and improves the flexibility of the joints, especially the knees. Squats can help prevent ligament injury, improve body posture, and tone your legs and butt.

How to perform 

  1. From a standing position, slowly bend your knees, hips and ankles.
  2. Maintain a neutral spine and keep your feet apart, just over shoulder width and do not slide your body down too fast.
  3. Give attention to keeping your back or spine in a straight and neutral position.
  4. move downwards until your hips are level with a ground at an angle of approximately 80 to 90 degrees.
  5. Muscle contraction As your knees begin to bend, push your butt backwards. Keep your muscles tight for the entire time.
  6. while you are moving downwards you must kept your heels firmly on the ground.
  7. Keep your knees in a line with your feet. And your thighs should be parallel to the floor and your knees should be bent at right angles.
  8. End of exercise Return to the starting position and repeat for the preset number of times.
  9. Repeat this exercise for 30sec.


    • Keep your legs slightly open beyond your shoulder width and do not slide your body down too fast.
    • Do not squat deeply, This might help you get lower, but it puts too much stress on your knees.
    • while keeping your body straight absolutely avoid bending it forwards.
    • When applying pressure to the thigh and buttock muscles, remember to never stretch your legs out completely.
    • your knees must also keep their position and not oscillate internally or externally move upwards to your body starting position.
  • For beginners – 30sec – 2 sets
  • For intermediate – 30 sec – 3 sets
  • For advance – 30sec – 4 sets

Rest for 10sec

4.Push-up tow touch 

This is a great exercise for the calves in the hamstrings as well as the shoulders, but hip tama, upper body pushing and And for your waist, for your abdominals and this exercise also reduces your belly fat. Because It’s a Fat losing cardio exercise.

How to perform

  1. Before you start, place the hands on either side with the shoulder-width distance and go to the push-up position.
  2. keep the distance between your feets a little wider than in a normal push-up position.
  3. Lower yourself down by bending your elbows
  4. After pushing, move your waist upwards without straightening your body.
  5. I.e. while exercising Form a reverse V with your body, keeping your legs stretched out and arms in line with your torso.
  6. Now touch the opposite foot with your right hand i.e. the toe of your left foot.
  7. And then again push up and do the same with the left hand
  8. Repeat this exercise for 30sec.


    • Do not perform this exercise too fast.
    • Use proper form while doing this exercise.
    • It doesn’t matter how many reps you do in 30 sec.
    • Do as many raps as you can.
  • For beginners – 30sec – 2 sets
  • For intermediate – 30 sec – 3 sets
  • For advance – 30sec – 4 sets

Rest for 10sec

5.Rotating squat jump. 

So our next exercise is rotating squat jumps It’s a Fat losing cardio exercise. It is a great exercise for your hamstring, but, glute and quad musical or to reduce your belly fat. And to increase the flexibility of your waist.

How to perform

  1. To do these jumping squats, stand in a squat position with your legs shoulder width apart.
  2. Start bending your knees now, press your butt back and go down.
  3. When you go down Make your hips parallel to the ground, keeping your muscles tight all the time.
  4. Then jump up and rotate your body to the left.
  5. Do a squat as soon as you land after the jump.
  6. Come to the starting position and do a squat again.
  7. Then jump again rotate your body to the right and again perform a squat.
  8. Keep doing this exercise for 30sec.


    • Whenever you jump, note that your knees should bend at an angle of approximately 80 or 90 degrees before jumping.
    • When you jump and turn to one side, do not just rotate the waist but rotate the whole body.
    • When you squat, do not let your body down too much.
    • Notice when you jump, jump on your toes
    • Don’t focus on repetition, only your posture should be correct and the landing should be smooth
  • For beginners – 30sec – 2 sets
  • For intermediate – 30 sec – 3 sets
  • For advance – 30sec – 4 sets

Rest for 10sec

6.Lying hip raises.

the hip raises, It’s a Fat losing cardio exercise, is a core exercise that strengthens the posterior chain notably the glutes hamstrings and erector spinae. this is an excellent exercise to learn as a precursor to a kettlebell swing and reduce belly fat. And this exercise brings your glutes in shape.

How to perform

  1. lying down on to your back keeping shoulders down relax and bend your knees and place your feet Shoulder or hips width apart.
  2. Rest your whole hand on the ground towards the palm of your hand.
  3. Take a deep breath, and with the help of your heels push the ground down and lift your hips and abdomen towards the ceiling.
  4. and You have to squeeze both the gluteal muscles. Focus on squeezing the hips.
  5. hold for the second then slowly lower your hips back down to the floor and repeat it for 30 sec.


    • When exercising, keep in mind that whenever you lift your hips, do not lift them with a jerk.
    • Lift slowly while lifting the hips.
    • After lifting on the hips hold for a second then bring it down.
    • Remember to breathe out while lowering the hips.
  • For beginners – 30sec – 2 sets
  • For intermediate – 30 sec – 3 sets
  • For advance – 30sec – 4 sets

Rest for 10sec

7.Butt kick

A Butt Kicker It’s a Fat losing cardio exercise it slowly increases your heart rate and helps you burn some calories. Butt kicks are effective at sculpting the glutes while providing a dynamic stretch for the front of the hip and quadriceps By raising the heart rate with this sculpting move , you are burning more calories and fat while target toning It makes an excellent addition to a strength – training routine for your lower body.

How to perform

  1. Stand nice and tall with your feet shoulder – width apart and face forward.
  2. Start by making light jumps while kicking the back side.
  3. Now Kick up one foot to hit yourself onthe butt. Bend your knee, lifting your kick the foot up as high as you can in the back.
  4. Kick with the other foot, just like thatlike you did the first one. Kick it up as high as you can.
  5. Swing your arms when you bring up your legs. While you bring up one leg, swing the opposite arm forward. swinging your arms like if you’re running.
  6. Whenever you jump, you kick with one foot and bring the other down.
  7. Repeat this exercise for 30sec.


    • While doing the butt Kicks remember to keep your shoulder back and your abs tight.
    • Breathe out when you kick back and maintain a form.
    • When you bring one foot down, land on your toes.
    • As soon as the first leg hits the ground, lift your second leg and kick.
    • Keep your thighs basically perpendicular to the ground.
  • For beginners – 30sec – 2 sets
  • For intermediate – 30 sec – 3 sets
  • For advance – 30sec – 4 sets

Rest for 10sec

8.Sketer hops 

skater jumps are a great body weight Fat losing cardio exercise cardio exercise for you leap from one leg to the other. I’ve got triple bend to my ankles knees and hips and swiping the arms across the body, and I’m going to strengthen lateral hips really get the heart rate up. I can do it anytime anywhere and it’s actually that side-to-side movement is easier on the knees than traditional cardio it won’t bother people with front knee.

How to perform

  1. When starting, you are going to lean forward first then keep your back flat and your core tight and you are moving back and forth.
  2. As the movement does while skating
  3. Then you jump to the right, just as you jump, take your left foot behind you and your left hand in front of you.
  4. Repeat on the other side as well. Bring the right hand in front of you and leap to the left and bring the right foot behind you.
  5. That means you are going back and forth like a skating movement.
  6. Repeat this exercise for 30sec.


    • Maintain your chest for the entire exercise
    • Keep your back flat and your core tight.
    • Make sure you don’t lean too far.
    • Try not to jump too short.
    • keep your back flat, your shoulders back, So that your back will not freeze while exercising.
    • using arms for balance and explosiveness.
  • For beginners – 30sec – 2 sets
  • For intermediate – 30 sec – 3 sets
  • For advance – 30sec – 4 sets

Rest for 10sec


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