Most traditional cardio methods are monotonous and only half as effective as most think.  Read on to learn our “Fat Burning Cardio Secrets” to stop walking the treadmill like a zombie, scorch fat and build strength in a fun, efficient workout method.  The perfect example of this is the video below titled “Man Cardio.” Give it a try, or continue reading on to learn more about these effective, ANYWHERE fat burning cardio training styles.

Is There a More Efficient and Effective Fat Loss Solution Then Endless Cardio?

Have you ever asked yourself, shouldn’t there be faster approach to fat loss?  Let’s face it, most gym goers associate the gym with boring treadmills, elliptical machines and recumbent bikes.  These forms of low intensity, steady-state cardio are not only over-rated, but minimally effective for actual fat loss.  It’s time to re-evaluate your fat-loss formula and implement an exciting series of fast-paced exercises that all fitness levels can partake in.

Fat burning cardio revolves around burning fat while promoting lean muscle growth.  In contrast to long durations of aerobic activity (running, walking, biking) that hinder lean muscle growth, these exercises are perfect for those looking to tighten, tone and burn excess body fat.  Even better the listed examples are equipment free and gym free, meaning one can workout anywhere. What are these miracle exercises?  They are the all-purpose bodyweight routines consisting of plyometrics, TABATA and CrossFit-inspired rounds for time exercises. These alternatives cut through calories like a broadsword through butter, challenge your balance, improve your agility, and develop better functional strength than traditional circuit training or gym routines.  Read on to learn more.

Bodyweight Workouts

Bodyweight workouts are versatile for all ability levels and can literally be done anywhere.  As well, if one is a die-hard weight lifter, most bodyweight routines can revolve around one’s weight lifting off days.  However, for most fitness goals, bodyweight workouts provide an adequate amount of lean muscle growth and conditioning elements to incinerate body fat.

The perfect example of utilizing a bodyweight workout and making it an at home workout, is to pick four to six exercises and, and aim for a time cap of 20 minutes.  Perform 15 to 20 repetitions of each exercise and try to make it through as many circuits as possible within the allotted time.  If you need more of a relaxed pace, stick to three or four circuits with a minute of rest between each circuit.  Remember to always maintain good form throughout the exercises to maximize each movement and prevent injury. 

Rounds For Time

AMRAP’s or As Many Rounds/Repetitions Rounds As Possible, are staples for workout protocols in the CrossFit world.  Generally, all time camps are kept within the “muscle-sparing” fat burning cardio zone to increase work capacity and boost your muscular endurance. As well, timing each workout also makes it easy to monitor your progress and ensure improvement.

Your mission is to hit the entire workout as fast as possible and to beat your personal best score.  Start off with two to three exercises, and go for a designated time, as may rounds/repetitions as possible within that time frame.


As Shape Magazine would describe TABATA: “Doing as little as 4 minutes (or one “Tabata”) can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and can help you burn more fat (and make you look 200-percent leaner) than a traditional 60-minute aerobic workout. That’s right—4 minutes of Tabata can get you better fitness gains than an entire hour of running on the treadmill.”

To perform a TABATA, pick a cardiovascular activity and go hard for 20 seconds, followed by 10 seconds of rest.  Then repeat this seven times.  You want to go as hard as you possible can for the four-minute duration.  However, read on to learn how all-levels of fitness can use these training methods.


Just like sprints, plyometrics training increases force generation and fast-twitch muscle fiber activation.  This is due to a phenomenon called excess post-exercise oxygen consumption (EPOC).  Because of this factor plyometrics create a strong calorie burn for hours after a workout. This is why the recent trends in fitness DVD’s have a heavy base of plyometric training, which was originally a primary go to for athletes.

To take advantage of this fat burning cardio and home workout, perform 10-20 reps of one exercise, take a short rest, and move directly into the next exercise. After completion of the circuit, take a couple minutes off before the second and third time through. Make sure to warm up properly to lower the risk of muscle pulls and sprains.

The Fast Track to Burning Body Fat

You may be telling yourself that this sounds to advanced for the novice user. But have no fear, because Workout Anywhere is here!  That may sound corny, but our program uses all of these perspectives and scales each method accordingly, into every weekly workout.  True beginners in need of  a slower pace and lower impact routine can workout side-by-side with an advanced user.   Our extensive training background and wealth of knowledge gives us a unique and valuable perspective that most training programs lack.  If you are ready to get in the best shape of your life with superior all-level nutrition and 15 minute fat blasting home workouts / anywhere workouts, Workout Anywhere is for you.

Whether you’re traveling, outdoors, on a lunch break or at home, weight loss has never been more efficient until now!  Workout Anywhere’s fat burning home/anywhere workouts are efficient, effective, transportable and affordable.  Try us out for 30 days to experience the RundleFit difference.

Coach Jessica
Coach Jessica

Jessica & Justin Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

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