You do not need a gym membership, fancy equipment, or a complicated routine to burn fat.
Burning fat at home is absolutely possible and simpler than you might think...
I am going to share with you 3 of my favorite fat burning workouts I do at home to stay lean without the gym.
Each of these workouts will take you around 10 minutes from start to finish and require zero equipment other than a clock or timer. You don’t even need to wear shoes.
Throw on some comfortable clothes you can move around in and let’s do this!
Workout 1: 10 Minute Bodyweight Fat Burning Workout
Do a different exercise on the minute for each minute.
Rest for the remainder of the minute.
Minute 1: Floor Press Squat Thrust x 12
Start in a standing position and flex your butt to thrust your hips forward. Make sure to keep your core muscles tight, your body should form a straight line rather than a banana shape.
Squat down with your knees wide and press your hands down into the ground. Work to keep your spine as straight as possible. Your knees should form a 90-degree bend.
Press down into the ground with your palms then stand back up and thrust your hips forward again to flex your butt.
Minute 2: Plank Jacks x 12
Start in a high plank position with your feet together and your hands shoulder width apart.
Maintain your tight core as you hop your feet apart, then back together.
Repeat and work to minimize bounce of your hips and core as your feet move in and out.
Minute 3: Speed Squat x 12
Start in a squat position, forming a 90-degree bend with your knees.
Lift up with speed as you straighten your body and flex your butt.
As the name implies, the goal is to move as quickly as possible while maintaining full range of motion.
Do not sacrifice depth for speed, but do move as quickly as you can with good form.
Minute 4: Burpees x 12
A full Burpee includes a pushup at the bottom and a hop at the top. If you find this too challenging you can modify by skipping the pushup to opt for plank instead, and standing up instead of hopping up.
Start in a plank position and complete one pushup.
Jump or step your feet forward just behind your hands.
Hop straight up out of the squat position and throw your hands down behind you as you straighten your legs.
Squat back down and lower your hands back down to the ground right in front of your feet.
Step or jump back into your plank to start the next pushup.
Repeat moving quickly through all stages of the exercise.
The goal is to turn it into a seamless flow between each part.
Minute 5: Mountain Climbers x 24 (12 each leg)
Start in a high plank position.
Pull your right knee up towards your wrist as if you’re climbing a mountain.
Hop and switch to bring the left knee forward.
Repeat hopping right to left while maintaining as much core and upper body stability as possible.
Minute 6: Side Kick Through Push ups x 12 alternating sides (6 per side)
The Side Kick Through Push Up tones up your upper body and core muscles as well as getting your heart rate up for major fat burning.
Start in a high plank position.
Do one push up then as you lift up to the top kick your right leg through the middle to tap the ground with your toes.
Replace your right leg back to the plank position then repeat the push up and kick through to the left.
Continue to alternate sides, doing one push up for each one kickthrough.
Minute 7: Crab Kicks x 24 (12 each leg)
Start in a crab position with your hands and feet planted and your hips lifted off the floor.
Kick one leg up and flex your quadriceps (muscles in the front of your thigh)
Lower that foot back down then kick with the other side.
Focus on flexing each leg as you kick and maintaining a tight core throughout the set.
Minute 8: Reverse Lunge Knee Thrust x 8 per leg
Start by standing with your feet together.
Take a big step back to lower down into a reverse lunge.
Lift the back leg up to the front for the knee thrust then lower back down into the lunge.
Repeat all 8 reps on one side before switching sides.
Minute 9: Reverse Lunge/Squat Combo (right lunge + squat = 1, left lunge + squat=2, squat once for every lunge) x 12 reps alternating (6 per side)
Start in a lunge position, then step forward keeping your feet at least shoulder width apart and lower down into a squat.
Stand up and lunge on the other side then again step forward into a squat.
Count your reps as 1 rep per lunge, and make sure to do one squat for every lunge.
Minute 10: Superman + Pushup x 8
Lay belly down on the ground and lift your arms and legs up to fly like superman.
Place your feet down and tuck your toes under.
Place your hands down beneath your shoulders.
Tighten your core and press up all in one piece to straighten your arms and form a high plank.
Slowly lower down and repeat.
Count your reps as 1 push up equals 1 rep.
Workout 2: 2 x 5, Timed Intervals
Follow each exercise for 45 seconds of working time to 15 seconds of rest.
Each exercise and it’s rest period will take 1 minute.
Repeat the circuit of 5 exercises twice with an extra 1 minute rest between rounds.
This will create an 11 minute total body workout that helps you burn fat and maintain a lean body.
Follow 45 seconds work with 15 seconds rest of these 5 exercises for 5 rounds.
45 seconds Mountain Climbers : 15 seconds REST
45 seconds Side Lunge Floor Touch : 15 seconds REST
45 seconds Butt Kickers : 15 seconds REST
45 seconds Back Lunge Knee Thrust : 15 seconds REST
Repeat these 5 exercises twice with a 1 minute rest between the two rounds.
Workout 3: 2 different 4 minute Tabatas
Complete the first Tabata (4 minutes).
Take a 2 minute rest period.
Complete the second Tabata (4 minutes)
Then your workout is complete. (10 minute total workout)
Tabata 1: cycle these exercises 2x
20 seconds Speed Squat : 10 sec rest
20 seconds Mountain Climbers : 10 rest
20 seconds Side lunge floor touch, alt sides : 10 rest
20 seconds Pushup/Mountain Climber Combo (1 pushup & 4 steps of climbers) :10 rest
(repeat these 4 exercises 2x to complete the 4 minute tabata)
REST 2 Minutes
Tabata 2: cycle these exercises 2x
20 seconds Squat Thrust: 10 sec rest
20 seconds Side Kickthrough Push up: 10 rest
20 seconds Burpees: 10 rest
20 seconds Mountain Climbers :10 rest
Your friend & Coach,