Top 20 cardiovascular exercises for fat burning and weight loss, youtube channel, Popsugar

Pick yourself an effective cardio workout in addition to its core activities? We offer you a selection a variety of cardio workouts to burn fat at home from the fitness channel POPSUGAR.

A variety of videos on the youtube channel Popsugar allows everyone to find something suitable for you. But before moving on to the review video of cardio for fat loss, let’s remember what their use is.

5 reasons why you need to perform cardio workout:

• for weight loss and reduction of body volume
• for extra calorie burning
• to improve the functioning of the cardiovascular system
• to speed up metabolic processes
• to increase endurance
• for getting rid of problem areas on the arms, abdomen and legs.

Cardio workout to burn fat

The cardio workout lasts 20-45 minutes. Most of them are performed with the weight of his own body, which means you do not need additional equipment (high weights). All programs are different trainers and each offers a distinct method of conducting classes. You are waiting for the following areas: TABATA, aerobics, plyometrics, dancing, cardio based Boxing and kickboxing.

20 cardio workouts to burn fat

1. Circular interval cardio training (30 minutes)

Reference cardio workout to burn fat at home offers Anna Renderer, which is the main coach YouTube channel and Popsugar. The program is held in two rounds, in each round you’ll be given 2 laps of aerobic exercise. Between rounds of exercises there are small breaks, but all training takes place in a continuously high rate.

Coach offers classic cardio exercises will not cause you difficulties, but it will help burn maximum calories in 30 minutes: jumping breeding arms and legs, running with high knee lift, and various options of sprints, jumping squats, Jogging horizontal etc. This is a very nice cardio workout, which can become your favorite home program. The inventory is not needed.

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2. Cardio workout based on kickboxing (45 minutes)

This cardio workout based on kickboxing will help you to raise the heart rate for intense fat burning and strengthening the heart muscle. Occupation is Janet Jenkins, which is one of the world’s most famous coaches. Its programs are an example of a quality load for weight loss and muscle tone.

If you suddenly think that workouts based on kickboxing, it’s a cakewalk, then Janet will surprise you. A variety of kicks and swings alternate with intense jumping, so your heart rate will rise to maximum values for the effective burning of calories. In the end you will find a short set of exercises at the press. The inventory is not necessary, but a towel is better to have on hand.

3. Intense TABATA training is 8 rounds (45 minutes)

This interval training will appeal to all lovers of TABATA. Program from coach Raneir Pollard consists of 8 rounds, the exercises are performed on the principle of 20 seconds exercise and 10 seconds rest. In each round you will find a number of exercises that alternate or are increasing the load:

• First round: Squats and squats with jumps
• Second round: Push-UPS and horizontal Jogging
• Third round: Fast running, and plyometric lunges
• Fourth round: Variations of planks and “hunting dog”
• Fifth round: Variations of jumping
• Sixth round: Variations of lunges
• Seventh round: Side plank
• Eighth round: crunches

The coaches also show a simplified version of the exercises, so the program is suitable for all fitness levels.

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4. Body Combat is based on martial arts (30 minutes)

Body Combat – is an excellent cardio program that will surely become your new workouts. A class based on movements from martial arts combines elements of Boxing, kung fu, Taekwondo, kickboxing, capoeira and Thai Boxing.

This workout will not be challenging chords, so the class is suitable even for those who have difficulties in remembering new choreography. In addition, programs in this style are reduced drums as the basis of this cardio workout are not jumping, and a variety of punches and kicks. You will not notice how will fly 30 minutes! The inventory is not needed.

5. Aerobic dance for weight loss (25 minutes)

Dance cardio workout to burn fat at home has prepared for you and the trainer Simone de La Rue (favorite coach Anne Hathaway). This program is more reminiscent of the not a dance lesson, and a classic spin class. There will not be a difficult choreography, but be prepared to quickly change motion and learn a small combination.

Almost all of my coach first performs at a slow pace so you can remember them and easily repeated. The program is not difficult even it is not dance people. The session runs non-stop, so will require good cardiovascular endurance. The inventory is not needed.

6. Circular intense interval training (20 minutes)

This interval HIIT-workout for 20 minutes is perfect for those who have not so much time for exercise, and burn calories need. In this program you will find 4 rounds of the exercises 4 exercises in each round with short stops for rest.

Training suitable for the level of training is above average, but one of the girls demonstrating the exercises for beginners. Therefore, in principle, the programme will be feasible for everyone. It offers the following exercises: Jogging with high knee lift, jumping with breeding of feet in the air, variations of planks and matching exercise from yoga. The inventory is not needed.

7. Super-intense workout for advanced (30 minutes)

But this impact cardio workout suitable only for the advanced student who are not afraid of jumping load. Occupation is Anna Garcia, known for its ultra-intensive programs. However, this video demonstrates and it’s low impact version of the exercise that will help to optimize training.

The program consists of several rounds:

• exercises for the lower body
• exercises for upper body
• exercises for the crust
• the final TABATA round

You will find numerous burpees, plyometric jumps, planks, jump lunges, squats. And all this with dumbbells!

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8. Cardio Boxing with light weights (35 minutes)

If you have a positive attitude towards programmes based on elements from various martial arts, then try the video from the charming coach Krista Di Paolo. It offers a kind of aerobic Boxing, where you will find a large number of Boxing movements with dumbbells.

You will need a dumbbell of light weight (0.5-1 kg). But if you don’t have dumbbells, you can train without them or replace them with weights for arms. In addition to punches and kicks you will perform simple jumps for extra calorie burning. Also you will find several segments on the floor, which includes exercises for the core muscles.

9. Intensive training with intervals of 40/20 (20 minutes)

And another great interval cardio workout without equipment from Anna Renderer which should fill up your piggy Bank training. The program runs according to the scheme 40 seconds work and 20 seconds rest. The workout consists of two rounds, in each round of the exercises are repeated twice.

You are waiting for the “traditional” exercises, which occur frequently in the training with their own weight, squats with a jump, plank, push-UPS, jumps, burpee, horizontal running, plyometric lunges. Almost perfect 20-minute for fans of cardio workouts.

10. Dancing, Boxing and tone buttocks (30 minutes)

Burn calories, tone butt, lose weight and increase your endurance with this gyrosigma cardio workout for 30 minutes. Get ready to combine their three favorite trends in one program: a playful dance, intervals, Boxing and toning exercises for buttocks. However, this exercise not only work the muscles of the buttocks, but also the whole body.

The program is suitable for average level of training, but trainers offer quite a shock. You will find a lot of hops, combined with exercises from martial arts and simple dance moves. Training is quite lively, but there is a small rest breaks.

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11. Interval TABATA dance style (30 minutes)

This mega-popular video has gained on the channel Popsugar 12 million views and 200,000 likes, and it is certainly not the limit! The program is the famous coach Kira Lasha. The highlight of the training was a unique combination of intense exercise with elements of hip-hop, which is built on the TABATA Protocol: 20 seconds work, 10 seconds rest.

Suitable for average and above average level of training. Kiera lashe offers affordable exercises that involve the muscles of the upper and lower body. Therefore, despite the apparent ease, the program will make you well to sweat. The inventory is not needed.

12. Cardio training moderate intensity (30 minutes)

This interval training for weight loss and strengthening the muscles suitable to a wide range of involved people. Beginners this cardio workout would be feasible, for the average level it will be optimal for the load, and the advanced will have to squeeze a t-shirt after the lesson.

The program consists of two rounds, exercises in each round are repeated twice. You will alternating toning and cardio exercise with small rest breaks. In the end the coaches have prepared for you an effective set on the press.

13. Simple cardio workout based on Boxing (30 minutes)

This is a cardio workout based on Boxing movements of the arms. You will raise your heart rate without exhausting jumps, of which there are a minimum amount. In addition to the Boxing rounds weight loss, you will find a short five-minute toning exercises for stomach and buttocks in the middle of the program, during which you will be able to take a breath.

Training designed for middle-level training. Experienced and hardy engaged, probably going to miss loads. However, if you take up weights or light dumbbells of 1 kg, then you definitely will need to include additional provisions for the execution of a program.

14. 45/15 interval training for weight loss (30 minutes)

In this exercise you will find 7 exercises repeated in 3 rounds. Exercises are performed according to the scheme 45 seconds work (during this time you will get a very decent load) and 15 seconds rest (during this time, you can take a deep breath and prepare for the next exercise).

The exercises offered are quite diverse: lunges, squats, planks, jumps, reverse pushups, sprint in place. You will not only raise your heart rate and burn a lot of calories, but tone muscles. The inventory is not needed.

15. An intense cardio dance style (30 minutes)

Don’t be fooled by that training of the dance style. You will be working in a very intense pace, so the program has nothing to do with light pobremente dancing. Occupation is JJ Dancer, celebrity trainer Hollywood celebrities. Sometimes it seems that she has inexhaustible energy and infinite battery – so strongly is the training.

You will find a large number of jump and sprint exercises along with the movements of Latin dance, twerking, and hip-hop. The program is very positive and nice load. Training does not leave indifferent even far from the dancing people.

16. Cardio-training “non-stop” on 500 calories (45 minutes)

This video is one of the most popular on the YouTube channel Popsugar. More than 11 million views and hundreds of thousands of likes speaks volumes. Janet Jenkins offers an intense cardio workout that combines a variety of exercises weight loss for weight loss and muscle tone.

The peculiarity of this training is a continuous pace, you will succeed one another with minimal rest. Exercise reasonably available (among them, jumping, and kickboxing), but you’re constantly moving and keep my heart rate up to burn up to 500 calories in 45 minutes.

17. Simple “vertical” cardio workout (20 minutes)

But this cardio workout is ideal for anyone who is looking for videos of low intensity and short duration. You are waiting for simple jumps, Jackie, jumps, sprint and other traditional cardio exercises at a moderate pace. No shock burpee and complex straps!

The program consists of two rounds, exercises in each round are repeated in two rounds with little rest. Exercise additionally demonstrates the in’s low impact version with no jumps, so the program is suitable also for beginners and people with a large overweight.

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18. Aerobic dance for weight loss (45 minutes)

And another rousing training from Simone de La Rue, but now for 45 minutes. Her workouts are not suitable for everyone, but if you like to work with Simone, you are guaranteed to get fast results in losing weight. Her classes are very energy-intensive, so you will burn a lot of calories and accelerate the metabolism.

The program involves a mix of movements from dance and aerobics. You will find many jumps, but those are not plyometric jumps, which give harmful impact on your joints. The program is very high tempo, but due to the short rest breaks and shift movements the class will be capable for a wide range of trainees. The inventory is not needed.

19. Intense TABATA training 5 rounds (30 minutes)

And here’s another TABATA workout from Raneir Pollard. Unlike the previous program, this coach, which we talked about above, here you will find 5 rounds with a total duration of 30 minutes. Exercises are performed on traditional TABATA-scheme: 20 seconds work and 10 seconds of rest.

• First round: Jumping breeding feet
• Second round: Push-UPS and burpee
• Round three: Squats and plyometric squats
• Fourth round: Superman and strap
• Fifth round: the knees up to the chest

Between rounds, 1 minute rest. Well get ready to sweat and burn calories.

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20. Cardio-Boxing for beginners and advanced (45 minutes)

Another exercise from Krista Di Paolo, now for 45 minutes. As a 30-minute version of Krista offers cardio Boxing. You will perform Boxing movements with light weights, thereby stimulating heart rate and burning calories. In addition, the added leg swings, combined with jumps and squats. All the muscles in your body will work!

On Popsugar channel there are two videos from Krista Di Paolo for 45 minutes. The first video for experienced and hardy involved, but the second video will be quite capable and beginners. You can use light dumbbells or weights for arms for extra fat burning.

21. A rousing workout with Latin dancing (30 minutes)

And we are completing our selection of super-incendiary Latin dances from Nicole Steen. These are two great dance workouts that will lift your mood while burning calories and toning the abdominal muscles and buttocks. Latin dances are ideal for forming beautiful female figure.

You do not have to perform any complex movements, Nicole offers a very simple choreography. The main focus is on burning calories and promoting a good mood. These workouts are so fun that you will forget that train.

As you can see, everyone can find a suitable cardio workout to burn fat at home. If you are undecided on the description, we recommend you to try all of these programs and to postpone the most favorite.

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For weight loss, For advanced Interval workouts, Cardio workout