9 Mountain Climbers - Mountain Climbers can feel like a punishment, but they truly are one of the best overall toning and fat burning moves out there that don't require a bit of equipment. By the time you’ve completed all 10 exercises, you will have done a full-body workout. Try to do 3 complete rounds of this fat burning workout circuit. This is a great beginner fat burning workout, and it’s equally challenging for intermediate and advanced. This exercise works the chest muscles, anterior delts, triceps, and core. The sequence is squat, twist to the right, squat, twist to the left, and so forth. At the top of each squat, rotate your hips in a 90-degree angle to one side and quickly back to the squat position. Start with your feet shoulder width apart in a squat position with hands held in a prayer grip. Completing all 10 of these exercises once takes five minutes. He demonstrates how extending arms further from the body during movements increases core activation and calorie burn. Here's his proven 10-minute workout that combines walking with strength training for maximum results. If you push yourself and lift a weight that challenges your own strengths, you should be huffing and puffing as if you were doing a full blown cardio workout. Raise your right foot as high as you can and touch the toe with your left hand. Triceps Toe Taps activate the core, the hip flexors, and of course the triceps. It goes bridge-twist to the right, bridge-twist to the left, and so on. To make this exercise more difficult, you can perform it the same exact way except instead of holding your hands at the hip level, you’ll be swinging them back and forth. Once you’re finished with 30 seconds of burpees, move on to high knees. For the regression, don’t jump up when you stand back up, just stand up straight and go right into the next burpee instead. This is because you have to burn overall body fat to decrease your body fat percentage, and then in turn you will also lose belly fat. Return to starting position, pushup again and repeat with the right leg. Perform a pushup and then bring your left leg across and under the body, touching the left foot on the floor next to the right side of the body. Stand up into squat position one leg at a time keeping knees bent. We’d love to hear how this 10-minute fat-burning home workout transforms your day. As a reminder, you can grab our beginner bodyweight tracking sheet, which includes a brand-new variation perfect for people who need to prioritize low-impact movements to start. Is bodyweight training effective for weight loss? Let’s take a look at how this bodyweight routine is structured. That means, beginners, intermediates and advanced can all benefit from these exercises. This routine will work for you regardless of your experience level, whether you’re new to resistance training, intermediate, or advanced. Much like what Sabri recommends, we at Fit&Well believe that a holistic approach to fitness and diet is key for losing fat mass and what makes us feel good inside and out. On the other hand, you can make it more difficult by doing challenging cardio moves during your active rest periods (just try not to push yourself hard enough that you take away from what you can do during the lifting intervals). If at any point you start to feel too tired, you can always take a quick break to shake out your muscles and catch your breath. Compound movements like the ones found in this routine are an amazing way to get the most benefit in the least amount of time. About this workoutAfter a gradual cardio warm up, we jump right into this bodyweight only cardio HIIT workout that doesn't require any equipment at all. I wanted to push endurance, burn fat, and focus on the butt and thighs - but I wanted all of this in 40 minutes or less, because life is busy and I don't usually have time for a longer workout than that. So what’s the difference between a fat-burning exercise and other exercises? If you’re looking to slim down, it’s a good idea to zero in on burning body fat. Add it in between strength training sets to keep your caloric burn high.Think we left your favorite at home exercise off the list? BEST FAT BURNING EXERCISES: LOWER BODY SEGMENT At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I naturally fell in love with training and haven’t stopped since. My passion for fitness began when I was 14 years old. Get started on your weight loss journey with one of these challenges that are high intensity and will get you sweating!In this video, I’m going to show you a 10 minute home workout that requires no equipment at all and will give you an incredible conditioning effect.This means if you don’t ALSO fix your relationship with food, then all the exercise you do won’t help you get in shape.Stay active, stay inspired, and keep pushing forward.From that same supine position, plant your feet shoulder width apart and get into a glute bridge position.If you're looking to work on your strength, check out these resistance based programs.This HIIT workout for beginners is a great way to start getting back into a workout routine.These are some of my favorite exercises and my go-to moves when I want a challenging workout but don’t have a lot of time. WORKOUT COMPLETE™ The three main exercises in the workout have a variation for each level. Each of the three exercises in this home workout are to be performed for one minute straight. To make it more challenging, add a push-up when you’re in the plank position. Perhaps you’ll explore variations of these exercises or incorporate new moves that align with your evolving fitness journey.For the regression, don’t jump up when you stand back up, just stand up straight and go right into the next burpee instead.Rotate your arms and body toward the left dropping the left knee to the floor, and then rotate toward the right dropping the right knee.So your week 2 would be 25 lunges, 18 push-ups, and 11 pull-ups.Starting position is a split squat with left leg forward.Although this no-jumping workout that she shared is aimed at targeting fat loss, Sabri highlighted in the video caption that it isn't possible to spot-reduce fat, AKA you can't choose exact areas of your body where you want to lose fat.That’s because a good workout and the wrong dietary strategy won’t help you lose weight. Home Fat Burner 25-min Bodyweight Workout 🥵 Before you start, it can be helpful to do a Dynamic Warm-Up – “warming up” simply means preparing your muscles to move, and getting your heart rate elevated. It’s better to stop and take a break than to do an exercise incorrectly. So you want to start exercising and get in shape, but don’t want to leave your house? These programs can be done at home without the need for equipment like dumbbells or resistance bands! If you're looking to work on your strength, check out these resistance based programs. This fat burning HIIT cardio workout is great for anyone who doesn’t have access to a gym, or just prefers to workout in the comfort of their own home (like us). All of these HIIT workouts will burn fat and build muscle in a short amount of time. Dive into these 12 high-energy, fat-burning workouts and see how easy it is to get toned without leaving your living room. This 10-minute circuit is focused on fat burning by combining cardio bursts with strength moves. Round by Push-up Burner 12-min Workout 🔥 Extend your arms toward the floor as if you were doing a triceps extension, and push with the heels of your hands to raise your upper body off the floor. Remember to keep knees locked, your shoulders level, and your core tight throughout the entire exercise. Push back up, then touch your right hand to your left shoulder then alternate, touching left hand to right shoulder before doing another pushup. If the two at-home workouts above are too easy for you, move on to our Advanced Bodyweight Workout. It has roughly the same structure but with some more challenging variations of the exercises. The above is what we call “circuit training,” with the objective being to run through the workout sequence once, and then again. This fat burning HIIT cardio workout is great for anyone who doesn’t have access to a gym, or just prefers to workout in the comfort of their own home (like us).If you’re a beginner try to just do the first part of this exercise.You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.A lot of you have been requesting another quick, yet effective fat-burning workout that you can do at home.Here are the best examples of workout videos that put this principle to work.Below is the second segment of this routine, which is an upper body fat burning workout.This HIIT workout for beginners requires NO EQUIPMENT. Below is the second segment of this routine, which is an upper body fat burning workout. Shoot for 2 rounds of this body fat burning workout. For the first 3 fat burning exercises in each segment you’ll do 15 seconds of work and then rest for 15 seconds. MORE ON:Total Body Land lightly on your feet and immediately lower into a squat again. Then jump to return your feet to near your hands and complete a powerful jump straight up into the air. At the same time, thrust your arms out and over your head. This exercise will almost serve as a break helping you catch your breath and slightly slowing your heart rate back down. Regardless of which version you do, as soon as the 30 seconds are over lay down flat on your stomach and start doing Supermen (next excercise). But then for the pushup you can drop to your knees and performe each push-up on your knees. Each time you shuffle your knees it counts as one rep. We’ll complete 42 NO REPEAT exercises, each 30 seconds of work followed by 15 seconds of rest including. No equipment is needed for this at home workout, but be sure to grab a towel and some water as you’ll need it. How many calories will you burn in this 30 minute HARDCORE HIIT workout? If you came here to torch 450+ calories and burn body fat, then this is the at home workout for you. This Full Body HIIT Workout is perfect for anyone that wants to torch calories, burn fat and build strength and endurance at the same time. From the pushup position, jump your feet and hands out wide like you’re doing a horizontal jumping jack. A lot of you have been requesting another quick, yet effective fat-burning workout that you can do at home. He lost fat by implementing the effective fat-burning workout in his routine! Your abs will love you and hate you at the same time!Jump out into a push-up position and perform a push-up.She earned her master's in exercise and nutrition science at Lipscomb University.Begin in a plank position with your wrists in line with your shoulders and your body extended in a straight line behind you.If doing just one circuit of the workout was really challenging, no big deal!Because of how many muscle groups are being engaged and the way that the whole body is working the whole time, the calorie burn is also going to be higher than in an average strength training routine.Do this routine 2-4 times a week, while taking 48 hours off between workouts. If you want to make the exercise more challenging, you can do plyometric pushups or clap ups instead of the regular push-ups in between the mountain climbers. To make this exercise more advanced , you can start on both knees. Start by lowering yourself into a squat while keeping your hands in a prayer position in front of your chest. Remember that the goal is to do the exercises back to back with no break unless you need one. No equipment needed—just your body and a bit of motivation! It’s designed to help you build lean muscle, boost your endurance, and activate multiple muscle groups without needing any equipment. Let’s dive into a workout that’s effective, invigorating, and designed to fit perfectly into even the busiest schedule. But what if you could torch calories and boost your energy in just 10 minutes—no gym membership or fancy equipment required? Because all of these exercises come one after another, you’re bound to get tired – and that’s okay! Let us build a bodyweight training program for you! If you stay tuned into the workout and focus on pushing yourself hard, you will likely also find yourself sweaty and happily spent by the time you reach that Workout Complete screen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Just a quick reminder, in order for the workouts to be effective, you should work as hard as you possibly can during each exercise. At this point, you can take a quick break before going back to the very first exercise and repeating the whole workout one more time. Rotate your body back to the starting downward dog position and repeat on the other side alternating back and forth for 30 seconds For sit-throughs, start in a pushup position. She was recently elected a co-chair of the fitness and medicine group in the American College of Lifestyle Medicine. She earned her master's in exercise and nutrition science at Lipscomb University. She is also licensed as an exercise physiologist and certified in lifestyle medicine by the American College of Lifestyle Medicine. At a nonstop pace, keep alternating your knees and move your arms in a running motion, with your left arm lifting with your right leg and right arm lifting with your left leg. Don’t get too hung up on that, though, since fat burning also occurs as a result of higher-intensity workouts, primarily because of what happens when the workout ends. HIIT - High intensity interval training workouts use short bursts of very intense activity to bump up your metabolism, burn fat, and even build lean muscle to some extent - many of these require no equipment at all. As I’m sure you could see, this is one of the best fat burning workouts for men because it is extremely challenging and effective. Once you’ve completed this segment of the fat loss workout, take 30 seconds of rest before moving on to the fat burning core workout segment. Research in the area of fitness and weight loss has found that you can burn more calories completing a HIIT session than spending the same period of time performing steady-state exercise, such as walking or running. HIIT workouts are real-time-savers when you want to burn calories fast and like the speedy cardio session above, you can find low or no noise options as well. Although this no-jumping workout that she shared is aimed at targeting fat loss, Sabri highlighted in the video caption that it isn't possible to spot-reduce fat, AKA you can't choose exact areas of your body where you want to lose fat. And on days when you want a quick fat-blasting fix, the Cardio Fat Burn Express 7-min Workout will keep your heart rate up and calories burning.Return to starting position, pushup again and repeat with the right leg.AND… in much less time!With progressive overload, we want to make our workouts more and more challenging, thus putting additional strain on our muscles.Bonus points if you somehow do this no-equipment workout in a cave, as that’s how Bruce Wayne would roll.Shoot for 2 rounds of this body fat burning workout. Complete the movement by stepping back up into that starting squat position. And on days when you want a quick fat-blasting fix, the Cardio Fat Burn Express 7-min Workout will keep your heart rate up and calories burning. Perhaps you’ll explore variations of these exercises or incorporate new moves that align with your evolving fitness journey. All levels will do the fourth exercise for 30 seconds. Pushup again and then touch your left hand to your right toe. All levels will do 30 seconds of the fourth exercise. Then return to start by returning knees to the floor, one leg at a time. Do the 4th burnout exercise for 30 seconds. For the first three exercises in each segment, you’ll do 20 seconds of work followed by 10 seconds of rest. Before we launch into one of the best fat burning workouts for home you’ll ever try, let me explain how it is going to work. Any level of ability can perform these fat burning exercises at home. Get ready for a fat burning full body workout that will definitely leave you in need of a cold shower! This 30 min fat burning HIIT workout, no repeats, no equipment is a great way to elevate your heart rate and to burn some MAJOR calories. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. Jessica is an experienced fitness writer with a passion for running. Sabri refers to herself as the 'Fun workout gal' online and she shows this through her upbeat videos, which are suited to anyone who wants to work out at home. The PLP is a progressive program in which you complete one additional rep of three exercises – Pull-Ups, Lunges, and Push-Ups – every day, for two months. Bonus points if you somehow do this no-equipment workout in a cave, as that’s how Bruce Wayne would roll. Check out our full guide on How to Start Interval Training for some more ideas on HIIT workouts. You won’t have to reach as low in your squat, and you may be able to control your push-ups better! Like any other type of training, parkour can and SHOULD be progressed slowly over time. Even though you’re moving quickly, ensure you’re executing these with proper form. Everyone will do the 4th exercise for 30 seconds. You’ll do the 4th high-intensity exercise for 30 seconds. See below for how to perform this routine based on your fitness level. "Using these dumbbells in these dynamic movements improves our balance, stability, strength… and to get the heart rate up," Rick explains. All this to say, don't feel discouraged if you start to feel your coordination being challenged; these are all things that dynamic, functional, varied workouts like this one can help improve. In addition to all of these perks, the exercises in this video also help build coordination, balance, and control over your own body. This HIIT workout video doesn't require any equipment at all, which means that you can do it anywhere (any time too!). It is ok if you want to vary the ability levels across the three exercises in this home workout. Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. All of them come with the X-Factor Meal Plan that makes fat loss easy! This is a killer exercise that targets the oblique muscles! Apply this concept to the exercises that make up your routines and they become dynamic, fat burning workouts. That said, below are the fat burning ab exercises that make up the core segment of this intense fat burning workout. Here are the body weight exercises that make up the fat burning ab workout segment for this exercise routine. While it takes a lot of different kinds of training to reach well rounded fitness (strength training, cardio, stretching, etc) total body strength training and HIIT (high intensity interval training) are best for burning off body fat quickly. With these free fat burning workout videos, you don’t even need a gym membership – or even any equipment, for that matter.The best workouts are always going to be those that consist of moves that engage multiple large muscle groups. If you enjoyed this quick yet effective workout, check out our other posts on natural health, functional movement, and mindful exercise routines. After your workout, you’ll feel more capable to tackle the day, with a mind as clear as your body is invigorated. If you’re new to exercise, modify the pace as needed. Perform the following exercises in a circuit, moving from one exercise to the next with minimal rest. In today’s fast-paced world, finding time for a workout can be a challenge. This workout isn’t about perfection; it’s about consistency and the small, powerful choices we make every day to achieve long-term results. There’s beauty in knowing that even with just 10 minutes, you’re investing in your health. Use this time to reflect on your progress and celebrate the effort you put in. Morning Flow Fat Burner Bodyweight Workout 🔥 Looking to get started on your fitness journey? If you feel like you have more energy or want to work out more once this workout is finished, I would recommend adding in a quick butt and thigh strength workout, before you do the cool down. With this workout, my goal was to design an efficient, thorough cardiovascular challenge in the form of HIIT, that especially targeted the large muscles of the lower body. This will result in a total workout time of 10 minutes. For instance, you may be great at mountain climbers and want to do them at more of an intermediate or advanced level but have a hard time with the kickthroughs because your current training has led to weakness in the transverse plane, and therefore want to do this at a more beginner level. The key to this workout is that it is something that you can do anywhere, without any equipment at all. Without training or moving in the all important frontal and transverse planes as well, we are not training athletically and are setting ourselves up for developing muscular and strength imbalances. What I have done is make sure that we are meeting the minimum requirements of training like an athlete in this workout. Intermediate workouts Here's his proven 10-minute workout that combines walking with strength training for maximum results.Return to center and squat, then squat jump up rotating your body toward the right, and then return to the start.Try not to rest in between the moves — that’ll keep your heart rate up and your body burning calories and fat, Kom says.The workout naturally progresses to challenge your muscles.Write down how you did, and try to do just 1 more rep or exercise next time through.Save my name, email, and website in this browser for the next time I comment.For sit-throughs, start in a pushup position.But what if you could torch calories and boost your energy in just 10 minutes—no gym membership or fancy equipment required?With your feet shoulder-width apart, lower your body into a squat position (back and upper body stay lifted, and hips and butt lower down to the ground as if you’re sitting in an imaginary chair). This 10 Minute Fat-Burning Workout is perfect if you don’t have gym equipment or if you WORKOUT AT HOME. Save my name, email, and website in this browser for the next time I comment. Stay active, stay inspired, and keep pushing forward. Remember, your journey starts with a single step—or in this case, a single, powerful 10-minute session. For those who need an extra nudge, consider setting a daily reminder or pairing your workout with a motivating playlist. Now, get into a supine position on the floor with a slight bend in the knee. No home workout is complete without a traditional crunch or a sit-up. Maintain a tight core as you lower yourself toward the floor. Each time you shuffle your knees it counts as one rep.Do a quick cardio warm up, turn on some music that motivates you and jump right in.This routine will work for you regardless of your experience level, whether you’re new to resistance training, intermediate, or advanced."For today's workout, I'm using a couple of 2kg dumbbells, but you can use whatever you want," Rick shares in his post, making the workout accessible for all fitness levels.Research in the area of fitness and weight loss has found that you can burn more calories completing a HIIT session than spending the same period of time performing steady-state exercise, such as walking or running.With our 12 Free No Equipment Fat Burning Workouts, you can torch calories, build strength, and tone your body—all from the comfort of home.We’d like to throw our hat in the ring and introduce a third (dare we say, better?) version of this workout. With your right foot planted, cross your left leg behind you and out to your right side (almost as if you’re doing a curtsy lunge). Keep your core tight and launch into an explosive jump. Which one is more effective is still a matter of debate — but both have a place in a workout regimen aimed at achieving optimal fat loss. You can take a screenshot of the exercise image given below so that you have it for later. This will give you a very effective 10 minute workout that I can guarantee regardless of your skill level, it will kick your butt. After you complete this exercise you should be at that 5-minute mark. This movement starts from a piked push-up position, with hips high. One session for advanced guys will last 15 minutes because they do this full-body workout three times. Do the circuit two times for a complete 10-minute full-body workout. Your goal should be to get through this full-body workout at least two times. The difference between the experience levels is the time that you’ll perform each of the exercises, the rest times, and the number of times that you’ll complete the circuit. However, instructor-led workouts can be extra motivating to follow along to and this ten-minute, no jumping routine is great for raising your heart rate and torching fat at home. Some of the best workouts for abs are the quietest exercises for home workouts since they are often performed on the floor, with no high-impact movements. There are heaps of exercises that are low-impact and require no jumping, but are still effective at blasting fat. If you’re looking for a complete program to help you build muscle while burning more fat, I’ve got you covered with my ATHLEAN-X programs! Land with feet flat on the floor each time. Right, then left, and so on. This workout does a great job of hitting all the major muscles quickly without weights. How many times can you touch elbow to knee from a standing position? Maintain that strict pike position at the bottom as you fatigue. Explode up with your chest and arms, swing your legs up underneath yourself into a squat position, and land with feet flat on the floor. Start from a push-up position. Starting position for this exercise is feet hip-width apart and arms shoulder width apart.