Published on: 11/5/2015IST

Jyoti Negi Last updated on: 11/6/2015, Permalink

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Cardio is any kind of exercise that involves aerobic exercises and increases your heart rate. According the American Heart Association (AHA), “Cardiovascular exercise involves the steady and repetitive movement of a person's arms and legs”. Cardio exercises help perk up the body's blood circulation. These exercises are all about burning out calories, just remember to warm up for at least 10 minutes before doing this workout.

Warm up can include: march, jog in place, arm swings, ankle rotations, stepping side to side, chest fly, rotator cuffs and jump ropes (10 secs each)

20 Minute Fat Burning Cardio Workout

1. 10 Burpees

Burpees instantly increase your heart rate which induces fat burning. This intense exercise speeds up metabolism which makes it effective for fat loss.

2. 20 Push-Ups

Push-ups strengthen the body and set the road for intense exercises. Due to increase in heart rate while doing a push-up, our body’s metabolic rate increases, inducing weight loss.

3. 30 Crunches

Performing crunches burns calories and strengthen the abdominal muscles. For a 70-72 kg person, 10 minutes of moderate crunches burns 54 calories. 

4. 40 Squats

Squats are a great way to boost your overall fitness and see quick results. Easy to perform and requiring no equipment, they can be done just about anywhere. Squats help you build muscle, and for every pound of muscle you gain, your body burns 50-70 more calories per day! 

5. 50 Second Plank

One of the main reasons why the plank is such a great abdominal exercise is because it can be performed almost anywhere. This is because it doesn’t require any equipment. However, using a mat or having some type of padding to place underneath your elbows is advised as it will make things much more comfortable.

6. 60 High Knees

Use high knees as a component of your warm-up, or you can extend the exercise to really get your heart rate going.