Cardio exercises have a proven record of playing an important role in improving your overall health and physique. Now you’re aware of cardio exercises’ benefits, but not know what the best cardio exercise are for fasted cardio workout? No problem, this topic is for you. Continue reading this article to get more information about the best cardio exercise for you.

Top Best Cardio Exercises for Fasted Cardio Workout

1. Jump Rope

No one can deny the effectiveness of jump rope for our cardio. Turning your rope with handles repeatedly while jumping over it is the best way to improve your cardio health by burning 220 calories in just 20 minutes. What else could be more effective than this!

This is not just easy but an inexpensive way. You could try various variations, like alternating feet, jumping on one foot, or jumping with your high knees.

2. Jumping Jacks

Here comes another fasted cardio exercise— jumping jacks. Where you jump with feet wide while circling your arms overhead, and then back again, the best thing is this way; you can burn about 100 calories in just 10 minutes with no special skills and gears. It strengthens your muscles and joints and simultaneously improves cardio health.


It’s time to do some burpees, squatting to the floor, jumping to plank position and jump back in and standing up. This way, you’re engaging your whole body properly, and as a result, having a fast heartbeat. It requires the power to perform variated moves.

The best thing is you can burn almost 100 or more calories in just 10 minutes. You can incorporate 30-50 seconds of burpees for 3-4 minutes of a fasted cardio circuit.

Mount Climber

It’s time to do some mount climbs. Running your knees in and out from a single push-up position.

The good news is that mountain climber helps to raise the heart rate while building amazing strength and endurance in the core. You can combine mount climbers with planks or push-up to add to the intensity.

Squat Jumps

Here’s another variation of squats— squat jumps. You can jump higher from your squat position as much as possible and then land back into a squat position. Jumps are considered plyometric exercise, which raises the heart rate and helps in burning calories.

You can add 30 to 60 seconds of squat jumps after every 3 to 5 lower body exercises, like lunges, squats, and deadlifts, to increase power, intensity, and strength.

Kick Boxing

What a combination— punching and kicking against the air, a bag, or maybe another person. You can burn up to 100 calories in just 10 minutes if you do it correctly. The best thing you won’t require any special equipment; just the basic knowledge of punches and kicks. All you need is to extend your arms and legs during your punching and kicking session.

Staircase Exercise

You can use a staircase for everything from strength training to cardio exercise. Walking stairs is one of the best cardio workouts you could do anywhere and at any stair with various other exercises. This workout is simple and easy; all you need is to walk up the stairs as fast as possible and walk back down to repeat.

Dumbbell Workout

Here comes another best cardio exercise for fasted cardio workout— dumbbell workout! Yes, all you need is to have one set of dumbbells; you can go for 3 to 8 pounds depending on your fitness level. You can perform each move for almost 45 secs, and take a rest for 15 secs between moves. However, once you’ve completed your moves, that’s 1 round, do the total 5 rounds, and so on.

Total-Body Kettlebell Workout

Do you know 20 minutes of kettle exercise can help you burn the equivalent of running a 6-minute mile? Yes, you have heard it right! The reason is, while doing so, you engage your multiple muscle groups.

You can even use them in ballistic motions, which means they’re a higher intensity than any other weight-lifting motions. And so, produce almost the same effect on your body as sprinting, jumping, or running. So why not go for a total-body kettlebell workout?


It’s simple, just perform a 5 minutes warm-up jog, and then time for the sprint at 75%-80% effort for almost 15 seconds. You can repeat that sprint for almost 10 rounds continuously. However, finish it with a 5 second easy cool down jog. Sprint is the best option if you’re really looking for a great workout.

So this is our exclusive list of the top best exercise for fasted cardio workout. What do you think about them? Do let us know and which of the exercise you will do to let your heart pump fast!