The Best Cardio Exercises To Get A Lean Body Fast—Without Equipment — Eat This Not That

To achieve a lean physique, focusing on living a healthy lifestyle and having an active and well-rounded routine is key. This means eating a healthy diet, strength training, and regular cardio. However, some people may not have access to gym equipment to get their aerobic work done. Fortunately, you don’t need a treadmill, rowing machine, or exercise bike to cardio. In fact, you can burn calories. and get a slim body with just your body weight. That’s where these free teams cardiovascular exersise get a lean body quick to be useful.

When you think about doing cardio for lose fat, you may automatically believe that you need to jog or run long distances, but that’s not necessarily the case. In fact, you don’t need to do either to get in shape. Instead of jogging, I recommend the following three no-equipment exercises you can do to burn fat fast. Take a look at the following cardio exercises for a lean body, then be sure to read on. The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.

serious woman running at sunset
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One of the best ways to burn fat and get lean fast is to incorporate sprinting into your exercise routine. it burns more calories than jogging at a slower steady pace and can be done in less time.

Once you’ve warmed up, lean forward and start running at a brisk pace, about 80% of your top speed. He targets 40 to 100 yards to start, repeating for 4 to 6 rounds.

Related: The best outdoor cardio exercises to tone up fast, says a trainer

running stairs outdoorrunning stairs outdoor
Tim Liu, CSCS

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

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Related: The best cardio exercises to burn fat fast, without equipment

woman doing lunges walking on the beachwoman doing lunges walking on the beach
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One way to get a solid cardio workout is to perform a bodyweight leg circuit. Get your heart rate up and recruit muscles in your quads and glutes. Below is an example of one you can do. Perform the following movements back to back without rest for 4 to 5 sets.

how to do a bodyweight squathow to do a bodyweight squat
Tim Liu, CSCS

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

walking lungeswalking lunges
Tim Liu, CSCS

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

hip thrusthip thrust
Tim Liu, CSCS

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

squat jumpssquat jumps
Tim Liu, CSCS

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

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