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Calisteniapp / Burn fat - Cardio

Burn fat - Cardio: your step-by-step plan.

This program is designed to activate your cardiovascular system, improving your health and assisting you in any weight and body fat loss process you are undertaking. Starting with very simple exercises and gradually increasing the difficulty in a high-intensity interval training format. Additionally, this program can be done at home without equipment.

Available in Calisteniapp for iOS and Android.

Explore my path
Burn fat - Cardio

Objective

The goal of this program is to improve cardiovascular health and promote body fat loss by training at home without equipment.

Frequence
See program guidance
First session duration
18 min
Program
18 estimated weeks

01 / Requirements

Required prerequisites

    Necessary equipment

    This program can be done at home without any equipment. You will only work with your bodyweight.

    02 / Program

    Build your path.

    Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.

    1. Week 1–2First steps

      What you will practise

      We begin with an adaptation phase so your body gets used to the equipment-free interval training format. The exercises are simple and the volume is manageable, so your priority should be to learn to move with control and maintain steady breathing. Movements like Jumping jacks, Squat, and Skipping will progressively raise your heart rate, while Plank, Shoulder taps, and Extended leg hip raises will begin to activate your core, shoulders, glutes, and legs. This balance between cardiovascular work and body control will be the foundation of the entire program.

    2. Week 3–4Beginner level progression

      What you will practise

      In this second phase, you begin to move beyond the most basic block with a slight increase in demand. The structure remains accessible, but more dynamic exercises appear, such as Mountain climbers and Half burpees, which increase the cardiovascular component and force you to better coordinate the work of your arms, abs, and legs. Here we are no longer just looking for you to move, but to sustain slightly more intense efforts without losing technical quality.

    3. Week 5–6Level transition

      What you will practise

      This phase marks the final transition from beginner level to more continuous and demanding work. Recovery is reduced again, so you will clearly notice an increase in total effort. In addition, movements such as Spiderman plank, Up and down, and Miners are introduced, requiring more core stability, coordination, and tolerance to cardiovascular effort. You are no longer just working on general endurance, but also on control in support positions and more marked changes of pace.

    4. Week 7–8Intermediate level work

      What you will practise

      You begin the intermediate block with a more complete and functional selection of exercises. Incline push-ups are introduced for the first time, an excellent progression for developing the chest, shoulders, and triceps without yet reaching the demands of Push-ups on the floor. Alongside them come Leg raises on the ground, Side lunges, and Single leg box step-ups, which expand the work for the core and legs in different planes of movement. This combination will improve your cardiovascular endurance while you develop useful strength throughout the body.

    5. Week 9–10Intermediate demand increase

      What you will practise

      In this intermediate phase, the work time increases, so the main challenge becomes sustaining the effort for more seconds with consistent technique. Movements such as Skaters and Windshield wiper on the ground are added, bringing a very interesting lateral and rotational component. Skaters raise your heart rate significantly and develop power and coordination in the legs, while Windshield wiper on the ground intensifies the work of the abs and obliques, forcing you to control your pelvis better.

    6. Week 11–12Transition to advanced

      What you will practise

      Here you complete the transition to the advanced level with another increase in work time and exercises that already require notable cardiovascular and muscular capacity. Crossed mountain climbers increase the difficulty compared with the basic version by introducing more rotation and greater involvement of the obliques, while Sit-up provides a more direct stimulus for the abdominal wall. Overall, this phase asks you to sustain longer intervals with better trunk control, greater shoulder endurance, and clearer abdominal involvement in fast movements.

    7. Week 13–14First advanced steps

      What you will practise

      The advanced level begins, and the jump is noticeable. Explosive squat, Push-ups, Explosive switching lunges, and Burpees appear, exercises that combine strength, power, and a very high cardiovascular stimulus. This phase focuses on more athletic movements: jumping, pushing from the floor, changing support quickly, and maintaining core control in the middle of fatigue. You will work especially your quadriceps, glutes, chest, shoulders, triceps, and abs, with a clear emphasis on explosive and full-body patterns.

    8. Week 15–16Advanced progression increase

      What you will practise

      In this penultimate advanced phase, the work time increases again, forcing you to sustain for longer the intensity reached in the previous phase. It is no longer just about getting through demanding exercises, but about maintaining power and control when fatigue appears. Movements such as Burpees, Explosive squat, and Push-ups remain central, while Pike compressions and Hollow body toe touch intensify core work in its flexion and stabilization functions.

    9. Week 17–18Final phase

      What you will practise

      You have reached the final phase of the program, where the work time reaches its highest point and the cardiovascular stimulus is especially powerful. Decline push-ups appear here, a more demanding progression that places more work on the upper chest, shoulders, and triceps, while also requiring great core stability. Together with Burpees, Explosive squat, Skaters, and Explosive switching lunges, this phase brings together pushing patterns, jumping, lateral displacement, and intense abdominal work to provide a very complete stimulus for calorie burning and improved endurance.

    Estimated end of the plan

    Choose a valid date to preview your plan.

    This date reflects the planned duration, not a guaranteed date for completing Burn fat - Cardio. Your progress may take additional weeks.

    03 / Calisteniapp

    Your first session, step by step.

    Here is the first session of the program, so you have a reference for how the sessions are structured.

    Estimated duration of 18 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.

    The exercises you will discover.

    Every movement that appears at least once across the program.

    Understand the reason behind each step.

    • This program is designed to be performed 2 to 4 times a week, with 4 days a week being optimal.
    • The duration of the sessions is between 15 and 30 minutes.
    • The beginner phase starts with very simple exercises, so there is no initial requirement.
    • Use the recommended work and rest times in each session.
    • You don't need any equipment to perform this program, so you can train at home without equipment.

    They train with Calisteniapp.

    App reviews already published on our website. These are not specific to this program.

    The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
    Roberto Duarte
    If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
    Maite Ruiz

    From “one day” to your first session.

    1. Download Calisteniapp on your phone.

    2. Find Burn fat - Cardio and check its access options.

    3. Review the terms shown in the app and start the first phase.

    If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.

    Before you start.

    What requirements must I meet to do this program?

    The first beginner phase starts with very simple exercises, so there is no initial requirement.

    What rest times should I use?

    Use the recommended work and rest times in each session.

    What equipment do I need?

    You don't need equipment to do this program, so you can train at home without equipment.

    Every step counts.

    Start with preparation. Follow the path. Give your progress time.

    Available in Calisteniapp for iOS and Android.

    Your program continues in the app.

    Download Calisteniapp and find “Burn fat - Cardio” in Programs. If you already have the app, open the program directly.

    I have the app: open Burn fat - Cardio
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