You’re looking to get rid of some excess fat, to feel better physically or mentally, or to just slip into your favourite pair of jeans a little more easily.
Diet and exercise are the one-two punch in your fight against excess fat. On the exercise side, you should prioritise cardiovascular training – the type that gets you puffing – over strength, power or calisthenic exercises, as cardio workout exercises are the most efficient way to lose weight.
It’s even better if that cardio is quick and easy, and can be done at home without equipment, as this removes the need to travel to the gym – an inconvenience that can form a barrier between busy people and their body goals.
In this article we’ll take a look at effective cardio exercise at home: what it looks like, how to do it, and ways you can use it to maximise fat burn.
10 effective cardio exercises
Looking for fat-burning cardio that you can do at home without expensive equipment? We’ve got you covered. Here are 10 effective exercises, including a couple of low impact cardio alternatives, that can help you lose that stubborn excess weight.
15-minute workout plan
The exercises above can be completed individually, with minimal preparation, whenever you have the time. But a more effective approach is to combine them into a complete workout.
A quick, high-intensity routine will see you performing each movement for 30-60 seconds, with minimal rest in between. Here’s a sample version of a 15-minute cardio workout that ensures different muscle groups are targeted with each exercise:
A sequence like this alternates between exercises that engage the upper body, lower body and core, so you can better maintain the intensity throughout the session by reducing muscle fatigue.
Tips for maximising fat burn
Ultimately losing excess weight is a simple numbers game: you need to expend more energy than you take in. In terms of energy expenditure, maximising fat burn is about maximising the frequency and intensity of your cardio workout exercises. Here are some tips for doing just that:
- Be consistent: The simplest, yet most difficult part of burning fat is maintaining the effort. Do all that you can to form the habit – make cardio workouts a regular part of your routine, aiming for at least 4-5 sessions per week.
- Up the intensity: High-intensity interval training (HIIT) can pack more of a fat-burning punch than slow and steady forms of cardio. Intersperse intense exercise with short rest periods.
- Go longer: Beginning with the 15-minute workout described above, aim to gradually extend the time you spend doing high-intensity cardio exercise.
- Incorporate the whole body: Work your whole body during exercise, as this allows you to burn more calories than focusing on a specific area, like legs or arms.
- Rest actively: Keep moving between high intensity sets, using low-intensity exercises like walking or side steps to keep your heart rate up.
GymQuip: The home cardio experts
Looking to capitalise on cardio training at home? At Gymquip we have all the gear you need to burn fat more efficiently than ever, from basics like exercise mats and skipping ropes, to the latest and greatest cardio equipment.
We’ve been helping happy customers lose excess weight for over 30 years. Our knowledgeable and experienced team can do it all, from guiding you towards your body goals, to undertaking a complete home gym fit-out.
We’re home to Australia’s largest fitness showroom, and have an even more sprawling online store. We deliver Australia-wide, our orders are dispatched within 24 hours, and our price beat guarantee means that if you find one of our products cheaper elsewhere, we’ll beat that price.