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The Best Cardio Exercises To Burn Fat Fast—Without Equipment

Get ready to crush your cardio goals.
FACT CHECKED BY Alexa Mellardo

One physical activity you should do on a regular basis is cardio. Consistent aerobic exercise is the name of the game, because it can help improve your heart health, burn calories, and increase your endurance. And the best part is, you don't even need a pricey machine or a gym membership in order to crush your cardio goals and burn fat fast.

It's no secret that the first thing that pops into many people's minds when it comes to ways of doing cardio is hopping on a treadmill, elliptical, or exercise bike. If you don't have exercise equipment readily available, this can deter you from kicking up your cardio. But believe it or not, you can get in a great cardio workout without any equipment. All you need is your body weight, and you're good to go!

If you're unsure of where to begin, we have you covered. Here are four cardio exercises and activities you can do to burn fat fast without any equipment. And next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Fast-Paced Walking

1 walking workout
Tim Liu, C.S.C.S.

Walking is the most basic movement we can do. If you're sedentary or not used to doing any sort cardio activity, then simply begin with walking at a brisk pace.

Find a scenic route in your neighborhood, or you can even head to a park and begin walking at a fast but sustainable pace. Aim for 20 to 30 minutes to start.

Related: These Running Workouts Will Burn Fat Fastest, Says Trainer


young woman running outdoors
Shutterstock / Zoran Zeremski

Running is another pretty basic movement pattern. If you want to improve your aerobic base and build up your endurance, start to include running in your routine.

What you can do if you're a beginner is build yourself up with a jog, aiming for either ¼ or ½ a mile, walk, catch your breath, and repeat. However, if you're a bit more conditioned, start with mile runs, focusing on improving your pace speed and distance each and every week.

Bodyweight Circuit

man doing high knees

If you don't have time, or your environment won't allow you to get in a walk or a run, you can simply do a bodyweight circuit instead. (For this one, you don't even need to leave your house!) Below is a simple routine you can do. Set a timer for 10 minutes, and perform each of the following movements for 30 to 45 seconds, resting 15 seconds in between:

High Knees

trainer doing high knees
Tim Liu, C.S.C.S.

Keeping your torso upright with your core tight, begin marching your knees up above your hip, back and forth.

Butt Kickers

trainer doing butt kicks in gym
Tim Liu, C.S.C.S.

With your hands out to your sides, begin kicking your heels back towards your butt, flexing your hamstrings with each rep.


A-Skips exercise
Tim Liu, C.S.C.S.

Perform the movement by taking one of your hands and the opposite knee and throwing them up in a mini jump. Be sure to land soft, and repeat with the other side.

Related: "Retro Running" Will Be Your New Favorite Way To Run

Dance Classes

woman in athletic attire doing zumba

A fun way to get in cardio exercise without any equipment is through dance classes. (In fact, dancing can burn a great deal of calories, enhance your muscle strength, and get your muscles nice and toned!)

Whether you choose salsa, Zumba, hip hop, or something else, dancing is such great exercise. You'll be constantly moving to the beat of the music, and you can enjoy it with others as well. Either find a dance studio in your area or an online class, and get your groove on.

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