Five At-Home Cardio Fat Burning Workouts and Essential Tips

To gain more success in your weight loss and body building efforts, you can try the five cardio fat burning workouts below, depending on your own goals and skill level:

Slow Cardio

This type of cardio exercise is the traditional method, which involves spending around 40 to 60 minutes each day on your exercise equipment. This cardio workout exercise is to be carried out 3 to 5 days in a week. While this is a reliable approach to follow, many of those who’ve tried it (men and women alike) say they did not see results until after 12 weeks or so of executing this cardio workout program.

Thus, this might not be the most recommended approach if you are looking to burn fat quickly.

High-Intensity Cardio

When compared to slow cardio, a high-intensity cardio workout is more capable of burning body fat in a shorter period of time. However, the amount of body fat and calories you can burn depend mainly on the amount of time and hard work you put in order to generate the results you want. In addition to the more intense workouts and exercise program that you will be subjected to, you need to dedicate an average of 40 minutes each day for doing these cardio exercises.

Interval Training Cardio

Regularly performing interval training cardio workouts for an average of 3 sessions per week will help you in getting rid of belly fat. Researchers have found out that when comparing the effects of interval training cardio versus slow cardio workouts, the former showed significant belly fat burning results when compared to the latter. Thus, this exercise approach is more effective in achieving your fat loss goals.

A cardio interval training program involves starting with a warm up exercise, then moving onto alternating between easy exercise to intense cardio workouts. After that, you wrap it up by performing cooling down exercises. The entire routine can be completed within 20 minutes, which is why it is considered as one of the best cardio fat burning workouts out there.

Tabata Interval Cardio

Following the popularity of the cardio interval training program, this prompted personal trainers to develop shorter workout programs that still effectively burn fat quickly. A study known as Tabata Protocol led to the development of a workout that is potentially better than the previous 3 cardio workouts outlined above.

This workout also begins with a warm up, then 20 seconds of hard work and then immediately followed with 10 seconds of recovery. You can repeat the entire process for as much as 8 times, with an overall exercise program lasting only 4 minutes or so!

Bodyweight Circuit Cardio

The final at home cardio exercise that will help you burn body fat is called bodyweight circuit training. You can begin your routine with an easy body weight exercise, say Jumping Jacks. Then, you can alternate in doing 3 lower body and 3 upper body cardio exercises. After that, you perform 8 exercise circuits for an intense total body workout that produces real fat burning results.

Additional Tips

If you have adapted a cardio workout and would like to enhance the results you are currently getting (or if you are not seeing any fat burning results at all), here are some tips to keep in mind:

  • If your current cardio workout is not showing good results, you can try to either increase the intensity or the duration of your cardio exercise routine. By putting in more effort, you can expect to get more in return.
  • Although by increasing the intensity of your workout, you burn more calories and fat quickly, don’t try to push yourself too hard. Constantly examine your heart rate and other vital signs to ensure a healthy yet effective workout plan.
  • To achieve better results from your cardio fat burning workouts, try to increase the frequency of workouts. Simply put, exercising 6 times in a week will enable you to burn fat quicker when compared to exercising 3 times in a week. This also enables you to see results in a shorter period of time.