Eight essential cardio moves you can do from home to burn fat

These equipment-free exercises raise your heart rate, improve your fitness, and get you stronger

Man and a woman doing jumping jacks outside
(Image credit: Getty Images)

If someone mentions cardio workouts, you probably flash up images of long runs, treadmill sessions, or exercise classes. While those are all effective, there are several cardio moves you can do wherever you are. 

The only equipment you need is a set of the best cross training shoes for support. These have additional cushioning and ankle reinforcement to improve stability during fast-paced training. 

Fitness YouTuber Chris Heria, who gained fame for his impressive calisthenics workouts, has put together a roundup of the best cardio exercise that'll raise your heart rate and torch fat. 

In keeping with his training regime, these cardio body-weight moves also work your muscles and help you develop strength. He demos the exercises, so you can learn to perfect your form and avoid injury. 

Watch Chris Heria's eight best cardio moves

Cardio exercise is vital for maintaining our health, especially as we age. According to one study (opens in new tab) performed over 36 years, this type of training can delay the onset of hypertension, high blood pressure, in men. 

Interestingly, the blood-pressure-lowering effects were independent of body fat percentage, so you can experience the health benefits whatever stage you're at on your fitness journey. 

If you're able to regularly fit cardio training into your day, you'll also find that you start to drop body fat, sleep better, and reduce your risk of diabetes. Many people also find that learning how to eat healthily has a substantial impact too. 

Although you can get in cardio training wherever you are, many people also enjoy machine-based workouts. For some, the choice is between treadmills vs. exercise bikes, but they both have their merits. 

Our cardio machines for beginners guide will get you off to a good start if you're new to these machines. Still, Heria's routine is an excellent equipment-free way to get some cardio into your day. 

Chris Heria's eight best cardio moves

  • Jumping jacks
  • Burpees
  • Bicycle crunches
  • In and outs
  • Side-to-side jump squats
  • Shoulder taps
  • Switching lunges
  • High knees running on the spot

If you want to increase the fat-burning potential of your exercise, take a look at this dumbbell cardio workout. Resistance training with weights is a great way to build muscle and burn calories throughout the day. 

All you need is a set of the best adjustable dumbbells by your side. These customizable weights can adapt to your training, and you can quickly move them between loads without hassle. 

James is a London-based journalist and Staff Writer at Fit&Well. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. In 2014 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management.


In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases.