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The Best Cardio Exercises To Get A Lean Body Fast—Without Equipment

These equipment-free exercises will put you on the right track to get a lean body.
FACT CHECKED BY Alexa Mellardo

In order to achieve a lean physique, it's key to focus on living a healthy lifestyle and having a well-rounded, active routine. This means eating a healthy diet, strength training, and getting in cardio on a regular basis. However, some people may not have access to fitness equipment to get in their aerobic work. Luckily, you don't need a treadmill, rowing machine, or exercise bike for cardio. In fact, you can burn calories and get a lean body with just your body weight. That's where these equipment-free cardio exercises to get a lean body fast come in handy.

When you think of doing cardio to lose fat, you may automatically believe you need to jog or run for long distances, but that isn't necessarily the case. In fact, you don't need to do either one in order to get into shape. Rather than jogging, I recommend the following three equipment-free exercises you can do to burn fat fast. Check out the below cardio exercises to get a lean body, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.


serious woman running at sunset

One of the best ways to burn fat and get a lean body fast is to incorporate sprinting into your fitness routine. It burns more calories than slower steady state jogging and can be done in a less amount of time.

Once you're all warmed up, lean forward, and begin running at a fast pace—about 80% of your max speed. Aim for 40 to 100 yards to start, repeating for 4 to 6 rounds.

Related: The Best Outdoor Cardio Exercises To Get Toned Fast, Trainer Says

Stair/Hill Runs

running up stairs outdoors
Tim Liu, C.S.C.S.

Find an area in your neighborhood or city where there's a hill or high set of stairs you can run up and down. Run your way up to the top, then carefully go back down. Rest for 1 to 1 ½ minutes (if needed) before performing another set. Depending on the length of the hill or stairs, aim for 6 to 8 rounds. It should take you between 15 to 20 minutes.

Related: The Best Cardio Exercises To Burn Fat Fast—Without Equipment

Bodyweight Leg Circuits

woman doing beach walking lunges

One way to get a solid cardio workout in is to perform a bodyweight leg circuit. It elevates your heart rate and recruits muscles in your quads and glutes. Below is an example of one you can do. Perform the following movements back-to-back with no rest for 4 to 5 sets.

Bodyweight Squat

how to do a bodyweight squat
Tim Liu, C.S.C.S.

Keeping your torso upright and core tight, sit back on your heels and hips until they are parallel to the ground, then come back up, flexing your glutes and quads at the top. Complete 15 reps.

Walking Lunges

walking lunges
Tim Liu, C.S.C.S.

Begin the movement by taking a long stride forward with one leg. Firmly plant your foot, then lower yourself under control until your back knee gently touches the ground. Once your knee touches the floor, step through with the other leg, and repeat. Complete 10 reps for each leg.

Hip Thrust

Hip Thrust
Tim Liu, C.S.C.S.

Start this movement by positioning your upper back on a bench or sturdy platform with your feet shoulder-width apart. Keep your core tight, and lower your weight down. Push through your heels and hips until they're fully extended, squeezing your glutes hard at the top for 2 seconds. Do a total of 15 reps.

Jump Squats

squat jumps
Tim Liu, C.S.C.S.

Begin this exercise by placing your legs about hip-width apart. Keep your core tight, and throw your arms and hips back at the same time. Swing your arms forward, and jump up as high as you can. Land softly into a half squat before jumping again. Complete 10 reps.

Tim Liu, C.S.C.S., CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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