The best part about this workout is it truly only takes 10 minutes. The fact that the intervals are short means you’ll push yourself harder than you would if you were doing long laborious cardio sessions or practicing endurance training. If you’re wondering how to lose fat fast, it’s important to know that there isn’t a quick fix or an overnight solution. The lowering in the push-up – where you come back toward the floor – is called the “eccentric” contraction and this is the BIGGIE that almost everyone neglects. It also requires more energy, which means you burn more fat. This is where the muscles (of the chest) shorten as they contract. When you do a push-up, the pushing phase is known as the “concentric” contraction. The great thing about this bodyweight circuit workout is that anyone can perform this at-home full body workout. Because HIIT exercises only last around seconds each, you’re pushing yourself to your physical edge, which is usually only sustainable for short interval periods. For the following tri-set workouts, notice we’re only using 6 exercises. Which exercise do you think would have more “metabolic” (ie. fat burning) effect – a sit-up or a step-up? If you struggle with wrist mobility, I recommend dropping onto your knees where possible and giving your wrists a quick stretch in the allotted rests. Otherwise, move quickly to the next exercise with little to no rest until Wilson grants a 30-second break. As a trainer, I firmly believe that you should train multiple muscle groups several times a week where possible, especially if your goal is to improve your strength or build muscle mass. Did you find it challenging to maintain the discipline to keep pushing yourself all the way through? Were you able to tap into the feeling of working “against” your own strength? 10 Palm Presses - Stand tall and press palms together in front of chest; do repetitions or variables of pressing hands together as hard as you can, in between quick breaks of rest 9 Bentover Row & Extension - Bend at the waist and bring arms up to the sides, hold this position & extend the arms, then bend at elbows again, just before letting arms hang down straight again (while remaining bent forward) Make sure to squeeze and contract your muscles; done properly, this will make the strongest of arms and shoulders burn During the wide push-ups, you’ll target more of your chest and shoulders — compared with narrow push-ups that torch the triceps, so focus on controlling the movement and giving your chest a good squeeze at the top. While there aren't any sets or reps to follow, try to stay consistent with your reps and aim for at least 8-12 per exercise. In fact, we swear by this calisthenics workout here if you don't have weights handy. 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. The workout naturally progresses to challenge your muscles. He demonstrates how extending arms further from the body during movements increases core activation and calorie burn. "This is a perfect workout to add in between your other workouts," he adds, making it ideal for busy schedules. "We're doing each movement for 30 seconds," Rick notes, explaining why this workout is so effective in just 10 minutes. The workout integrates core engagement throughout each movement. Perform 30 seconds of one exercise, followed by 30 seconds of rest. Once all 8 are complete, rest 2 minutes and repeat for a second set. The following workouts are listed in order from easiest to most difficult. I’ll show you how to use it properly in the workouts below. The key to this workout is that it is something that you can do anywhere, without any equipment at all. That means, that we want to make sure we are training in all three planes. The key to the success of this home workout is its simplicity. I say it all the time, you can train hard or you can train long but you can’t do both. The key to workout effectiveness is intensity. Each of the three exercises in this home workout are to be performed for one minute straight. By the time you’ve completed all 10 exercises, you will have done a full-body workout. This workout routine features both lower and upper body exercises, and combinations of both. 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. You’ll be huffing and puffing all while doing strengthening bodyweight exercises. Workout Structure45 Seconds on, 15 seconds restMuscles targeted; arms, shoulders, chest, upper back, lower backNo equipmentWarm up and cool down not included; both strongly recommended Something important about this workout; this workout can be as easy or as difficult as you want it to be. Follow Claudia for the easier modifications and make this workout your own. Your body is the greatest tool you’ll ever be given. "Using these dumbbells in these dynamic movements improves our balance, stability, strength… and to get the heart rate up," Rick explains. Instead, how about a 20-minute workout you can do in the room itself?! Like any other type of training, parkour can and SHOULD be progressed slowly over time. 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. Once all 8 are complete, rest 1 minute and move onto tri-set. Once all 3 are done, rest 1 minute, and then repeat for a total of 3 sets. Perform 30 seconds at each exercise within the tri-set with 30 seconds of rest between each. Perform 30 seconds of first exercise in superset, rest 30 seconds, then do second exercise. Once all 8 are complete, rest 1 minute and repeat for a second set. Want a quick workout?This movement starts from a piked push-up position, with hips high.Plus, it couples a cardio exercise with a strength exercise to hit your muscles in every way possible.The above is what we call “circuit training,” with the objective being to run through the workout sequence once, and then again.‘I am a huge fan of 10-minute full-body workouts,’ raves qualified PT, Nicole Chapman.Works the core, shoulders, glutes, hamstrings, quads, back and chest"For a beginner workout, just do this circuit one time," says Chakoian.This will give you a very effective 10 minute workout that I can guarantee regardless of your skill level, it will kick your butt.Completing all 10 of these exercises once takes five minutes.Want me to coach through a great full body bodyweight workout you can do anywhere? There are two main types of belly fat that you should know about. Consult your healthcare provider if you’re experiencing pain and it does not subside within a couple of days. If something feels weird or unnatural, discontinue the exercise immediately. Home Fat Burner 22-min Bodyweight Workout 🔥 Here’s a home workout that will take you just 10 min to do that will make you feel as if you’ve been training for an hour. Or, get really creative and insert this in your off-day or off-season workout plan when you’re taking a break from the heavy weights. This is a terrific routine if your training goal is to lean out. Once you try it, you’ll see that you don’t need weights to get a strenuous workout for your entire body. This one will really test your core strength. The continuous work required here will increase your endurance and strength density. Repeat by raising the right knee and left elbow, alternating elbows and knees. Stand with your feet a little wider than shoulder width with arms raised, like you’re about to punch a heavy bag. You’ll notice that this works your legs, chest, triceps, and your core. 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! Keep core tight and knees slightly bent throughout this plank exercise. Beginners will be doing 15 seconds of work and 15 seconds of rest for the first 3 exercises. What I have done is make sure that we are meeting the minimum requirements of training like an athlete in this workout. The ability to perform the workout without a high effort however is not possible. 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 fat burning workout routine can be done 2-3 times per week. Instead, you need to do exercises that get your heart rate up, and workouts to burn fat and build muscle at the same time. 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. After your workout, you’ll feel more capable to tackle the day, with a mind as clear as your body is invigorated. What makes this 10-minute routine genuinely transformative isn’t just the physical benefits—it’s the mental clarity and energy boost that follow afterward. If you’re new to exercise, modify the pace as needed. Aim for high intensity during each move to maximize your fat-burning potential. In today’s fast-paced world, finding time for a workout can be a challenge. Depending on your fitness level, you may want a chair or box to use on the modified burpees.Set the alarm clock to 15 minutes from now and see how many circuits you can do!This will result in a total workout time of 10 minutes.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.So, either get the video up on your phone, TV, or laptop screen and face him during the workout for an at-home exercise class experience. My passion for fitness began when I was 14 years old. You can take a screenshot of the exercise image given below so that you have it for later. Switch your feet so that you could perform a lunge on the other side. For plyometric lunges, start in a lunge position with 1 foot straddled out in front of the other and after lowering your back knee down close to the ground for a lunge. Stand up into squat position one leg at a time keeping knees bent. If you’re a beginner, do the first three exercises for 15 seconds of work followed by 15 seconds of rest. 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. Free No Equipment Fat Burning Workouts to Get Toned at Home Lily Sabri, is the creator of this YouTube workout and will perform each movement with you ensuring you can keep up with the change of exercises and perform each one with good form. The routine is designed to target your total body so there is no need to search for individual workouts for your legs, glutes, abs, and waist. Over time the strength benefits will become apparent and if you’re backing up your efforts with a healthy diet, you’ll also notice more definition in your core. The key to getting results from short core workouts like this is to do them regularly, taking advantage of their convenience by doing them several times a week. While it’s only a short workout it’s best to move with control for each exercise and ensure you’re engaging the right muscles, rather than rushing to fit as many reps as possible into the work periods. This exercise will almost serve as a break helping you catch your breath and slightly slowing your heart rate back down.He demonstrates how extending arms further from the body during movements increases core activation and calorie burn.However, you can perform this ATHLEAN-X high-intensity workout 2-3 times per week, making sure to respect 2 complete rest days per week for recovery.To do the workout, set a timer for one minute then perform the exercises listed below in turn for one minute each.He spent nine years working on the Coach magazine and website before moving to the fitness team at Tom’s Guide in 2024.The three workouts listed in this article are apt for intermediate and advanced exercisers.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.Our original bodyweight workout from 2009 is a great step up from the beginner bodyweight workout when you’re ready for more of a challenge. Understanding Belly Fat & How HIIT Workouts Can Help Work hard to touch your knee to elbow each and every rep for a full range of motion, keeping your entire core braced and tight the entire time. How many times can you touch elbow to knee from a standing position? Don’t let your mid-section sag and focus on keeping those glutes engaged as you jump into that squat position. Maintain that strict pike position at the bottom as you fatigue. A certified personal trainer, she loves running, Pilates, and rest days. She oversees the Webby-nominated PS Fit video series, which makes fitness fun and accessible. To find out more about Nicole’s online strength and high-intensity/ low-impact cardio programmes, visit nicolechapman.com and follow @iamnicolechapman on Instagram. Works the core, shoulders, glutes, hamstrings, quads, back and chest It also works hamstrings, quads and core. Now, you might think that if most fat loss protocols don’t work, what will make these short, 10-minute workouts tick? Research suggests that five to 10 minutes of dynamic exercises, like arm circles and leg swings, are the most optimal for warming up the target muscles. Although these are bodyweight workouts, you must ensure that you are warming up properly before each session. Building Endurance and Strength This move targets all of the abdominal muscles! All levels will do the fourth exercise for 30 seconds. Perform a pushup, then reach back to touch your right hand to your left toe. All levels will do 30 seconds of the fourth exercise. This full body routine is performed without equipment. Lose weight with this quick 10 minute high intensity, fat loss workout no equipment workout. Full body standing workout suitable exercise for beginners and women over 50. This transfer of balance works the upper body in a slightly different way and also calls upon the core muscles for support Build muscle all over and develop your core with this beginner strength training routine Also, you may need more rest time in between workouts than continually adding reps and working out every day. It’ll teach you all of these advanced bodyweight exercises! 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. 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! If you’re more advanced, then limit the rest you take between exercises. If you’re a beginner, then take a little bit more rest between exercises. Take any number of exercises and sequence them one after another, with limited rest in between each, and you’ve got yourself a circuit workout. This exercise will once again serve almost as another break for you to be able to catch your breath and get your heart rate back down. Keep rotating your body until you can tap the floor with your butt. Bring that hand up to your face as you Kick your opposite foot through and rotate your body in that same direction. Perhaps you’ll explore variations of these exercises or incorporate new moves that align with your evolving fitness journey. Over time, you might find yourself naturally extending your workout as your stamina and strength increase. Perform the following exercises in a circuit, moving from one exercise to the next with minimal rest. This work out without weights and the exercises with no equipment are great for both men and women. If you're ready to add on another workout after this session, check out more new workouts on the PS Fitness YouTube channel. In today’s fast-paced world, finding time for a workout can be a challenge.These workouts are perfect for anyone who wants to get lean, feel stronger, and say goodbye to those stubborn love handles.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.If you’re a beginner, then take a little bit more rest between exercises.Research suggests that five to 10 minutes of dynamic exercises, like arm circles and leg swings, are the most optimal for warming up the target muscles.For instance, use ankle weights while performing jumping jacks, high knees, and butt kicks.Something important about this workout; this workout can be as easy or as difficult as you want it to be. Bonus points if you somehow do this no-equipment workout in a cave, as that’s how Bruce Wayne would roll. You can also check out our post “The 20-Min HIIT Workout for Home” for another living-room-friendly interval routine! You can do a complete routine right in your own home! Once you’ve done the complete routine, you have my permission to whip out your phone and play the actual game! If you don’t have time to run through the whole sequence, no problem! Lower yourself under control back to the starting position, squeezing your core as you go. This movement starts from a piked push-up position, with hips high. 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. This workout does a great job of hitting all the major muscles quickly without weights. ) RATCHET SQUATS Lymburner does the workout with you and gives useful pointers on form throughout, so make sure you can see your screen to follow her technique and also see the timers counting down each work and rest period. In this finisher section you do planks and hollow body holds to work your stabilizer muscles, with Lymburner explaining several variations for each move to suit different fitness levels. This 10-minute abs workout from fitness trainer Maddie Lymburner, who goes by MadFit on YouTube, is also done without equipment, so you can do it pretty much anywhere. Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. If you feel like you could do with an extra challenge, you can add some weight to this routine such as some dumbbells or one of the best kettlebells. Then moves like lunge jumps and squat to knee drives can help to improve your power and endurance. That’s what makes it so effective; it’s quick, intense, and pushes you. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge. Alternatively, we can suggest plenty more workouts that incorporate weight into them, such as this lower body dumbbell workout. If you’re ready to build strength, improve your cardio fitness, and boost your metabolism, stay with us. Exercising with just your own body weight can strengthen and build muscle, improve your core strength, increase your heart rate and boost your mood. One of our in-house fitness coaches has created a 10-minute HIIT cardio workout that’ll get your heart rate up and challenge your endurance. Your body will continue to benefit from the increased calorie-burn post HIIT workout, even if you’re just relaxing on the sofa! That said, if you’re looking for an efficient method to target fat, HIIT might be your best bet – especially this HIIT cardio workout. Want me to coach through a great full body bodyweight workout you can do anywhere? Lose belly fat naturally with these functional movements Let’s dive into a workout that’s effective, invigorating, and designed to fit perfectly into even the busiest schedule. At Grass to Gains, we believe that every minute counts. But what if you could torch calories and boost your energy in just 10 minutes—no gym membership or fancy equipment required? When you do a push-up, the pushing phase is known as the “concentric” contraction.Of course, you can always adapt some exercises according to your current fitness level.Repeat by raising the right knee and left elbow, alternating elbows and knees.She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes.This full body routine is performed without equipment.If you've got young kids that you dread waking up from their sleep, or neighbors that you don't want to disturb, with a ground-thumping workout but still want to squeeze exercise into your busy schedule, then you still can. It doesn’t need to be a deep squat. This works the upper chest, triceps, and core. Push-up toe taps work your shoulders and your core. Perform one round of the entire fat burn workout. 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. If you’re up for a challenge, the Tabata Core and Cardio Blaster is perfect for pushing your limits while sculpting your abs and boosting your endurance. I highly recommend using a training journal to log your workouts. The effectiveness of HIIT workouts depends on the training intensity. I highly recommend using a giant wall stopwatch for these workouts because you might not have time to flick your wrist and glance at the remaining duration every time. Land with feet flat on the floor each time. The sequence is squat, twist to the right, squat, twist to the left, and so forth. Train no longer than 45 minutes and see faster results. Meaning, you cannot choose where you experience fat loss. Want to make the workout more intense? Perform each exercise grouping back to back for the prescribed number or repetitions. As a busy mom, this home workout is worth fitting into your weekly schedule. Your body makes up for the energy deficit and starts the recovery process by burning stored body fat. HIIT workouts lead to a phenomenon called excess post-exercise oxygen consumption (EPOC), also known as the afterburn effect. It is no secret that most conventional fat loss training programs are ineffective and an utter waste of time. For instance, use ankle weights while performing jumping jacks, high knees, and butt kicks. Although this high-intensity workout demands an all-out effort, ensure that you are not compromising your training form. For example, switch out the burpees with 30 seconds of push-ups and 15 seconds of squats. To keep things simple, you’ll stick to the same high-intensity format for all three workouts. The best part about these workouts is that you can do them in the comfort of your home without any equipment. It is ok if you want to vary the ability levels across the three exercises in this home workout. The three main exercises in the workout have a variation for each level. What I’m referring to is that the complexity of the exercises themselves (both in the number of them and the mechanics and coordination required to perform them) is not difficult. If you’re looking for a complete workout program that suits your fitness level and available equipment (or no equipment at all) check out our ATHLEAN-X programs! Hold that squat position tightly for a second, squeeze your glutes, then drop back down into that push-up position again before repeating the movement. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. 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. After your 30 seconds are up you’re going to stand up and go right into plyometric lunges. Bridge up by bringing your hips up off the ground so that knees, hips, and shoulders are in a straight line. Lay flat on your back with your knees bent, feet planted on the floor, and arms out to your sides. These workouts are perfect for anyone who wants to get lean, feel stronger, and say goodbye to those stubborn love handles. 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. There’s beauty in knowing that even with just 10 minutes, you’re investing in your health. Most cookie-cutter fat loss programs involve long cardio sessions, which aren’t necessarily effective in targeting belly fat. You must forgo sugary drinks and processed foods and adopt a more active lifestyle to minimize the possibility of gaining belly fat. Besides an unbalanced diet, a bulging belly can result from several factors, including a lack of exercise, high-stress levels, and hormonal imbalances. Our first objective really is to always get rid of the visceral fat. And all that adds up to more energy expenditure – fat loss! The reason it’s more fat loss friendly is because the step-up (and similar big movements) recruit more muscle. Huffing and puffing is a sign that your body requires a lot of oxygen to do the work. Following the 3 workout structure ideas above is all you need. Here, you would do one set of one exercise, then one set of the second exercise. A lot of you have been requesting another quick, yet effective fat-burning workout that you can do at home. Remember, these workouts don’t need a big time commitment, but the results will be mind-blowing. Beginners should start with one of these 10-minute workouts and add more as they gain more experience. However, I have several clients who can vouch for the effectiveness of these three belly fat-smashing workouts. If you enjoyed our quick fat-burning routine and you want to learn more about HIIT, here's everything you need to know about HIIT Training. Let’s take a look at the exercises in Amé’s HIIT cardio workout. Of course, you can always adapt some exercises according to your current fitness level. Simply perform each exercise for 45 seconds, then take a 15-second rest.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."For a more advanced version of this routine, you can repeat this sequence three times for a 30 minute workout."Over time the strength benefits will become apparent and if you’re backing up your efforts with a healthy diet, you’ll also notice more definition in your core.The research strongly agrees, and according to this study, bodyweight training helps you develop lean muscle mass and improves your body’s control, coordination, and muscle endurance.Perform a pushup, then reach back to touch your right hand to your left toe. No equipment needed—just your body and a bit of motivation! Start with the Full Body Burnout 15-min Bodyweight Workout to kick your metabolism into high gear and get your muscles working. Save my name, email, and website in this browser for the next time I comment. After you’ve gone through a complete set three times, go down the slide! I’ll give you a Level One workout, and a Level Two. If at any time, a movement feels way too easy, add an additional 5 reps to it and continue counting up from there. 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. Then return to start by returning knees to the floor, one leg at a time. If you've got young kids that you dread waking up from their sleep, or neighbors that you don't want to disturb, with a ground-thumping workout but still want to squeeze exercise into your busy schedule, then you still can. This short cardio workout is great for burning calories at home without making any noise Then in the last two minutes you do two rounds of two moves, working for 30 seconds on each and switching between them without any rest. No equipment needed for this 20 minute fat burner. 5 Push Ups + Reach - Complete the most advanced version of a push up that you can, then extend arm out forward in front of body so that you’re shifting your weight into one arm. Keep your muscles contracted all the way through this routine, and you’re not only going to be surprised at the challenge, but you’ll likely earn some sore muscles. Use it to push, push, twist, and jump your way through this 10 minute cardio workout without equipment. Small adjustments make a significant difference in fat burning. This will result in a total workout time of 10 minutes. If you're a complete newcomer to workouts, you might want to add in a short rest between some of the moves, so you can hit each one with renewed energy. Denise Chakoian, a certified personal trainer and founder of fitness studio Core, has put together this 10-move home workout routine for Fit&Well. It’ll help you start incorporating these bodyweight moves into your training. With progressive overload, we want to make our workouts more and more challenging, thus putting additional strain on our muscles. Perform the workout 3 times per week, with a rest day in between. At the end of this lower body segment, take 30 seconds of rest before moving on to the upper body segment of this fat burning bodyweight workout. Below are the top fat burning exercises for lower body that I’ve chosen for the first segment of this routine. So you have just a few minutes and you’re looking for a fat burning workout at home that will get your heart rate pumping and have you breaking a sweat in no time? To keep things interesting, you can use this workout alongside these three 10-minute abs workouts to vary your training routine. If you’re looking for a fat burning workout that you can do in just 20 minutes, then this is it. To do the workout, set a timer for one minute then perform the exercises listed below in turn for one minute each. His 10-minute bodyweight workout is suitable for all fitness levels and is a HIIT (high-intensity interval training) workout. Once all 3 exercises are complete you can repeat the sequence for the required number of sets. "For a beginner workout, just do this circuit one time," says Chakoian. If you need a new mat for your home workouts, we like this ultra-cheap option from Gaiam yoga, which comes in at less than $20. The trick here is to couple your home workouts with adjustments to your nutrition. Check out The 20-Minute Playground Workout for some Level Three exercises. Can you last all 10 minutes? We’ve made sure you have a variety of movements and enough activity to push your heart rate up. Studies show HIIT could play a key role in reducing hard-to-lose fat surrounding the organs in our torso. Take a look at our article on low-intensity interval training and see if it's right for you. Losing fat long-term happens steadily but surely. Can you last all 10 minutes?Each workout will comprise five exercises, with the first three lasting 45 seconds and the final two lasting a minute each.A short cool-down helps lower your heart rate and stretches the muscles you’ve worked."We're doing each movement for 30 seconds," Rick notes, explaining why this workout is so effective in just 10 minutes.That’s right, I’m going to show you how to maximize the use of just 8 bodyweight exercises for endless workout possibilities.Perform 30 seconds at each exercise within the tri-set with 30 seconds of rest between each. Perform 1 minute at each exercise within the tri-set with 30 seconds of rest between each. Perform 1 minute of first exercise in superset, rest 30 seconds, then do second exercise. Perform 1 minute of one exercise, followed by 30 seconds of rest. Perform 30 seconds of one exercise, followed by 1 minute of rest. In all 3 of these scenarios, the benefit is that you’re not wasting time with your workout. Now repeat the whole circuit again, resting for 1 minute first if needed. Discover more ab workouts for women Repeat the circuit twice and, if you need to, take a one-minute rest between rounds. So ideally you want those knees coming up to around waist level or higher. Alternate your knees bringing them up high aiming for your knees to touch your hands. Don’t land with your knees locked out as this will put a lot of unwanted pressure on your knees. If this is too difficult, you can try simply stepping your feet out one at a time when you get down and when you get back up instead of jumping them out and in. To make the exercise easier you can just kick your leg through without turning your body all the way over. Rotate your body back to the starting downward dog position and repeat on the other side alternating back and forth for 30 seconds Slightly elevate your butt into the air like you’re in a downward dog position. The Angry Birds Workout is designed to be done when you have 5 or 10 minutes to kill. Set the alarm clock to 15 minutes from now and see how many circuits you can do! Sometimes, you just plain find yourself stuck in a hotel room. Check out our Definitive Guide to Parkour for Beginners to learn more about the origins of parkour and various exercise progressions.Ready to give it a try for yourself? Intermediate will be doing them for 20 seconds of work and 10 seconds of rest, and advanced will do 25 seconds of work followed by 5 seconds of rest. After completing each segment, take 30 seconds of rest. You’ll do the 4th high-intensity exercise for 30 seconds. For the first 3 moves in each segment, you have to do 25 seconds of work and you’ll only get to take 5 seconds of rest! Take 30 seconds of rest at the end of each segment. Ten minutes might not seem like a lot, but with HIIT, it’s all about giving 100% during each interval. Wicks runs through the whole routine and completes the whole thing as he instructs. 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. This is a great way to get an overall fat burning and cardio training effect because your heart rate will be pumping due to the “go go go” nature of the workout. That’s right, I’m going to show you how to maximize the use of just 8 bodyweight exercises for endless workout possibilities. In this post, I’m going to hook you up with 10 bodyweight workouts that torch fat… Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. Increases heart rate while working the whole body Works the quads, glutes, hamstrings and core We get it, sometimes life takes over and there really is limited time to squeeze in a sweat session. No jumping workout and dumbbell weights optional for extra intensity. However, this is where high-intensity interval training (HIIT) shines. Nonetheless, only a few people are able to achieve their fitness goals. Instead, it is a combination of techniques that help burn fat. If you’re new to working out at home, it’s engagement and activation that give you the best results. Then when you're ready, try one month of the SMASH Fit For Life workout plan. Return to center and squat, then squat jump up rotating your body toward the right, and then return to the start. Jump your feet into split squats in a left-right-left fashion, jump laterally while still in split squat position and then reverse to split squat right-left-right, and repeat. Starting position is a split squat with left leg forward. Furthermore, you can design your HIIT protocols, depending on your desired objectives, such as fat burning, improving metabolism, strength, or muscle gains. Make sure to leave some days between workouts to give your body the rest it needs to maximize your energy and results. This at-home fat loss workout is a sure-fire way to get your heart rate up and lsoe weight but actually save you time overall, just liek these no-equipment outdoor workouts. However, you can perform this ATHLEAN-X high-intensity workout 2-3 times per week, making sure to respect 2 complete rest days per week for recovery. Building muscle mass anywhere in the body will also increase your metabolism to help you burn fat fast even while you’re at rest. Completing all 10 of these exercises once takes five minutes. Your goal should be to get through this full-body workout at least two times. Let’s take a look at how this bodyweight routine is structured. This routine will work for you regardless of your experience level, whether you’re new to resistance training, intermediate, or advanced. I’m going to show you a full-body workout you can do anywhere, with no equipment in just 10 minutes. Don’t fall into the trap of online fitness influencers who tell you that taking an additional day off from training is a sign of weakness. According to scientific literature, increasing the time under tension of a muscle can lead to greater muscle and strength gains. You could shorten the rest breaks from 15 seconds to 10 seconds or even five if you’re craving a challenge. Increase the overall training volume by around 10 percent every time you feel like your gains are starting to stagnate. When you see the results you’re going to get from the best fat burning exercises at home that I have to offer, you’ll be glad you made the effort! These are the best fat burning exercises for men in my arsenal, regardless of fitness level. Any level of ability can perform these fat burning exercises at home. Then this 30 minute workout without weights and these exercises without weights are exactly what you’re looking for. Jump out into a push-up position and perform a push-up. This exercise should be simple enough to do even if you’re a beginner but if you do need a regression, you can put your hands to your sides to perform skydivers. But then for the pushup you can drop to your knees and performe each push-up on your knees.