The Best Cardio Exercises to Get a Lean Body Fast – Without Equipment – Eat This, Not That


In order to achieve a lean physique, it is essential to focus on a healthy lifestyle and have an active and well-balanced routine. This means eating a healthy diet, weight training, and doing cardio regularly. However, some people may not have access to fitness equipment to perform their aerobic work. Luckily, you don’t need a treadmill, rowing machine, or stationary bike to do cardio. In fact, you can burn calories and get a lean body with just your body weight. That’s where these no-equipment cardio exercises to get a lean body fast come in handy.

When you think of doing cardio for fat loss, you might automatically think you need to jog or run long distances, but that’s not necessarily the case. In fact, you don’t need to do either to get in shape. Rather than jogging, I recommend the following three no-equipment exercises you can do to burn fat fast. Check out the cardio exercises below to get a lean body, and then be sure to read The 6 Best Exercises for Strong, Toned Arms in 2022, the trainer says.


One of the best ways to burn fat and get a lean body fast is to incorporate sprinting into your fitness routine. It burns more calories than slower steady-state jogging and can be done in less time.

Once you’re all warmed up, lean forward and start running at a brisk pace, about 80% of your maximum speed. Aim for 40 to 100 yards to start, repeating for 4 to 6 rounds.

Related: The best outdoor cardio exercises to tone up fast, according to trainer

run up the stairs outside
Tim Liu, CSCS

Find an area in your neighborhood or town where there is a hill or a high staircase that you can walk up and down. Run to the top, then carefully back down. Rest for 1 to 1 ½ minutes (if needed) before performing another set. Depending on the length of the hill or stairs, aim for 6-8 turns. This should take you between 15 and 20 minutes.

Related: The Best Cardio Exercises to Burn Fat Fast, Without Equipment

woman doing walking lunges on the beach

One way to get a solid cardio workout is to perform a bodyweight leg circuit. It elevates your heart rate and engages your quadriceps and glute muscles. Below is an example you can do. Perform the following movements back to back without rest for 4-5 sets.

how to do a bodyweight squat
Tim Liu, CSCS

Keeping your torso straight and core tight, sit back on your heels and hips until they’re parallel to the floor, then step back, flexing your glutes and quads at the top. Perform 15 repetitions.

walking lunges
Tim Liu, CSCS

Begin the movement by taking a long step forward with one leg. Plant your foot firmly, then lower yourself under control until your back knee gently touches the ground. Once your knee touches the ground, step forward with the other leg and repeat. Perform 10 repetitions for each leg.

hip kick
Tim Liu, CSCS

Begin this move by positioning your upper back on a sturdy bench or platform with your feet shoulder-width apart. Keep your core tight and reduce your weight. Push through your heels and hips until they are fully extended, squeezing your glutes hard at the top for 2 seconds. Do a total of 15 reps.

squat jumps
Tim Liu, CSCS

Start this exercise by placing your legs about hip-width apart. Keep your core tight and throw your arms and hips at the same time. Swing your arms forward and jump as high as possible. Land softly in a half squat before jumping again. Perform 10 repetitions.


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