12 Minutes Interval Cardio Workout For Fast Fat Burn

Absolutely no equipment necessary for this cardio workout. You don’t need anything – not even a chair! You can do it anywhere, even in a tiny room.

This is a very simple workout that you can do on days when you don’t do strength training. Or just when you’re so pressed for time that you can’t fit in your regular longer exercise.

Rather than skipping exercise altogether, it’s much better to fit in this very quick workout.

The workout asks you to do just three simple moves, as you’ll see.

You’ll need something to time your intervals. If you don’t have a sports interval timer, you can very likely use your mobile phone.

Here’s the workout plan.

Exercise Time Instruction
Forward Lunges 1 minute Just lunge with your weaker leg as fast as you can within that minute. Record how many repetitions you’ve done and try to beat it next time you do the workout.
Forward Lunges 1 minute This time lunge with your stronger leg as fast as you can. Record your repetitions as mentioned above.
Skipping or Jumping Rope 1 minute Just imagine you’ve got a rope in your hand and skip as high and as fast as you can within that minute. Don’t forget to record how many times you’ve skipped.
Marching In Place 1 minute Just march in place lifting your legs and arms high. No need to record the repetitions here since this is the “rest” interval from previous more intense movements.

Repeat this cardio workout 3 times with no rest at all between rounds.

Do you need to warm up?

If you’re doing this first thing in the morning, it’s a good idea to warm up. You can find a short warm up video here.

But if you’re doing it in the afternoon or evening, you can probably afford to skip the warm up.

How about cooling down afterwards?

Do the following three stretches after this workout:

Hip Flexor Stretches

  1. Assume a split leg position, like a fencer lunging.
  2. Drop your back knee halfway down – not all the way to the floor.
  3. From there, straighten your back leg without moving your hips.
  4. Squeeze your buttocks slightly.
  5. Hold for 20 to 30 seconds.
  6. Do it on both sides.


Back Of The Leg Stretches

  1. Take a step forward from a standing position.
  2. Bend your back knee while keeping the front leg straight (see the picture).
  3. Let your front toes come off the floor.
  4. Stop bending your back knee when you can feel a mild tension in your hamstring.
  5. Hold that for 20 to 30 seconds.
  6. Repeat with the other leg.



Front Thigh Muscle Stretches





  1. Bend your right knee.
  2. Grab your right foot with your right hand.
  3. Bring your right foot up toward your buttocks.
  4. Stop when you can feel a mild tension at the front of your thigh.
  5. Hold for 20 to 30 seconds.
  6. Switch legs and repeat.


There you go.

I hope you enjoy this cardio workout. Let me know how you get on with this. :-)

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