Fat burning cardio

Fun and Brutal Sweaty Cardio Workout – Calorie and Fat Blasting Cardio

This fun and brutal cardio workout to burn fat and tone up will have you swimming in your own sweat in less than 30 minutes! It turned out to be a lot more intense than I thought it would, which is awesome!  The good thing is that this workout is so much fun, you’ll be glad you did it.

Although cardio workouts aren’t my favorite training styles, they’re still very important and shouldn’t be ignored. I do cardio workouts like this one once a week and it’s typically on my “recovery” days. This type of cardio workout is way better than doing the same amount or even more on a treadmill at the gym. It works your entire body and many different muscle groups, that it makes it so much effective at burning fat, shedding calories and getting toned. Besides that, this workout is great for increasing endurance and it’s very healthy for the heart. There are new moves in this exciting workout that even I don’t do very often, but don’t feel bad if you need to pause the video and practice on your own for a little bit. If you don’t have time to do that just do your best, and as long as you keep moving that’s all that matters. That means even if you have to modify and make this workout work for you- it’s completely okay.

Depending on your fitness goals you can do this workout every other day (for speeding up weight loss) or just once a week to change your routine from time to time. This workout alone is enough as a stand alone routine, but if you want to challenge yourself even more then you’re welcome to repeat this workout or do some toning exercises afterwards. Whatever you decide to do after this fun and brutal cardio workout, make sure to drink plenty of water and refuel your body with some real whole foods. And if you need inspiration for quick, clean and easy recipes click here to browse my recipe index.

Workout structure:

  • Warm up is 30 sec for each exercise
  • 5 groups of 2 different exercises repeated twice
  • Each exercise is 45 sec on and 15 off
  • Bodyweight only (no equipment needed)
  • No cool down (highly recommended)

Warm up

Ski squat + windmill arms

Side lunges + windmill arms

3 way kick (front, side & back) right leg

3 way kick (front, side & back) left leg

Fast knee ups (right leg)

Fast knee ups (left leg)

Butt kicks

Jumping jacks

Run/jog in place


Group 1

Single leg walk down

Plank jack + side kick


Group 2

Burpee into squat

3 side shuffles + jab, cross, jab


Group 3

2 jumping jacks + side kick

ø (make/draw this letter with your legs while seated, it’s a danish letter than many people have trouble pronouncing!)


Group 4

Skater + 3 high knees

Up the wall


Group 5

3 way pop squat

1 fast + 1 slow burpee

If you liked this workout be sure to share it with others so they can join too. Let me know what you thought of it and what you’d like to see next. As always thank you so much for working out with me!

Disclaimer: You should always consult your physician or other healthcare provider before changing or starting an exercise routine.

You hereby assume full responsibility for any and all injuries you incur exercising to these videos.

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