The Ultimate Full-Body Fat Burning Cardio Workout – 3 Circuits

Cardio training consists of a series of physical exercises that take place over a longer period and make the heartbeat vigorously. The Ultimate Cardio Workout for the advanced, which will give you extraordinary results in a short time.

Cardio training consists of a series of physical exercises that take place over a longer period and make the heartbeat vigorously. This increases blood circulation to provide optimal amounts of nutrients and oxygen to each cell of the body.

The optimal duration of a cardio workout is approximately 20-30 minutes and should be performed 3 times a week, for the results to be effective.

So, if your goal is to get rid of fat from the abdominal region, include cardio workouts in your program, which are extremely effective in reducing, eliminating, and preventing excess fat in the abdomen.

A cardio workout should be a source of health. So, keep the correct form of the exercises to protect yourself against accidents and to burn as many calories as possible. If you can only spend at most 20 minutes on a cardio workout, then make sure you do a set of exercises that require your whole body and burn as many calories.

If you want to get rid of fat reserves, then schedule your aerobic sessions in the morning, after you wake up, on an empty stomach or immediately after strength training. In this way, the body is forced to go to fat stores to provide energy. It’s tough, but it works.

Ok, after this long introduction :)), let’s see The Ultimate Cardio Workout for the advanced, which will give you extraordinary results in a short time, consisting of 3 circuits, of 4 exercises. Each circuit must be repeated 3 times, with a break of one minute between each.

CIRCUIT 1 — Repeat 3 Times

•      Jumping Jacks — 30 seconds

•      Mountain Climbers – 20x

•      Burpees – 10x

•      Squats – 20x

1 MIN Break

CIRCUIT 2 — Repeat 3 Times

•      High Knees – 25x (ON EACH LEG)

•      Jumping Lunges – 10x

•      Russian Twists – 20x

•      Push-Ups – 10x

1 MIN Break

CIRCUIT 3 – Repeat 3 Times

•      Bicycle Crunches – 30x

•      Wall Sit – 30 seconds

•      Squat Jumps – 30x

•      Plank – 1 Minute


1)  Jumping Jacks

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Works your whole body, burns lots of calories, the significant benefit is the mobility they provide.

How to do it

  • To perform Jumping Jacks, start in a standing position with your legs together and arms by your side.
  •  From here, jump your legs out wide and raise your arms above your head, then jump back into starting position. 

2)  Mountain Climbers

How to do it

•      Start at the top of a pushup position, so your body forms a straight line from your head to the back of your heels.

•      Brace your abs. Pick up your right foot and slowly bring it to your chest, then return quickly to the starting position and switch legs.

  • Continue alternating between your legs for 30 seconds. 

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3)  Burpees

How to do it

•      Begin standing with your legs shoulder-width apart and arms at your side.

•      As you squat down to the floor, place your hands on the floor right by your feet and jump your body back into a plank position.  

•      Lower your body in a quick, but controlled manner through a full push up allowing your chest to graze the floor lightly.

•      Push back up to the top of the push-up position.  Be sure to keep your elbows tucked in tightly at your sides throughout this pushup portion burpees.

•      Jump your feet up to bring you into a squat position with your hands still on the ground.

•      In a strong, bounding movement, jump up and reach your hands overhead.  Keep your core tight throughout the jump and land lightly on your feet again.

4)  Squats

One of the best exercises for you, whether you’re trying to build muscle or lose weight, Squats aren’t just great for your booty: They strengthen pretty much every muscle in your lower body, including your thighs, core, calves, glutes, and abs, assuming you do them right, of course.

How to do it

  • First, stand tall with your feet spread shoulder-width apart.
  • Bend your legs and lower your hips toward the floor, making sure to not let your knees collapse inward while you’re doing so.
  • Return to stand while squeezing your glutes. 


1)   High Knees

How to do it

•      Stand tall with your feet shoulder-width apart. 

•      Without changing your posture, raise your left knee as high as you can and step forward.

•      Repeat with your right leg.

•      Continue to alternate back and forth.

2)  Jumping Lunges

This killer exercise targets quadriceps, glutes, hamstrings, and calves. It has great cardiovascular benefits, improves balance, and boosts hip flexibility.

How to do it

•      Begin in a lunge position. Your left leg should be completely bent and positioned in front of your body. 

•      Only the toes of your back leg should touch the floor and the knee of the back leg should be bent too so that the knee barely touches the floor. 

•      Quickly jump up into the air and change legs while you land on the floor. You should land on lunge position again, but your right leg should be in front instead.

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3)  Russian Twists

The Russian twists target all the muscles in your core, making it a great abs exercise.

How to do it

  • Sit on the floor and bring your legs out straight.
  • Lean back slightly so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core.
  • Balancing here, twist your torso from side to side without moving your legs.

4)  Push-Ups

There are very few exercises that require at the same time the muscles of the chest, arms, shoulders, back, abdomen, and the medial region and burn a considerable number of calories as can the push-ups.

How to do it

As part of the push-up, there are 3 movements:

•      The initial position, in which the body is stretched in a straight line, in support of the toes and palms with the fingers open, with the arms in full extension and the head in the extension of the body

•      The descent is executed by flexing the arms until the chest reaches near the ground

•      The return consists of pushing in the arms until the elbows become perfectly stretched.


1)  The Bicycle

This exercise will help you quickly make the 6 pack. 

How to do it

  • Sit on your back (back straight on the floor), raise your legs, and start a circular motion as if you were pedaling. 
  • Then put your hands under your head, and bring your left knee to your right elbow, and vice versa

2)  Wall Sit

 How to do it 

•      Stand on the wall in a position that mimics the state of the chair. 

•      Flex your knees and lower your body as you would do while squatting.

3)  Squat Jumps

How to do it

•      Stand with your feet shoulder-width apart and start by doing a regular squat.

•      Remember to engage your core, keep your chest high, and try to get your butt at least parallel to the floor. 

•      Next, use the muscles in your legs to jump up explosively into the air, using your arms to drive you up. 

•      When you land, lower your body straight back down into the starting squat position, ready for your next rep. 

•      Land in a controlled way, as quietly as possible.

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4)  Plank

The plank is probably the most effective exercise for the legs, buttocks, back muscles, abdomen but also for those of the arms. What more could you want in just a few seconds? 

It works at the same time:

•      Arms – because you lean on them

•      Thighs – especially if you add the leg lift 

•      The bottom – as with the thighs

•      The abdomen – because it must maintain its fixed position

•      The lower back – supports the whole movement

How to do it

•      Lie down with your feet slightly apart and stand on your toes, as when you are doing push-ups, but rest on your forearms.  

•      Very important for a correct position: tighten the abdomen and legs well, pulling them under you and sucking the belly, as it is popularly said.

•      This way, avoid bending your back too hard and risk getting injured

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