In today’s fast-paced world, finding time for a workout can be challenging. However, you don’t need a fancy gym membership or expensive equipment to burn fat and stay fit. With these five fat-burning workouts on deck, you can torch calories anytime, anywhere, using just your body weight.
I recommend adding these fat-burning workouts to your daily schedule to melt unwanted body fat and boost your overall fitness. Remember to stay hydrated, listen to your body, and modify exercises as needed to suit your comfort level. With dedication and consistency, you’ll be on your way to a stronger, leaner body in no time!
Table of Contents
Workout #1: High-Intensity Interval Training (HIIT)
When seeking fat-burning workouts you can do anywhere, you can’t leave out high-intensity interval training (HIIT). It’s a highly effective workout method that alternates between short bursts of intense exercise and brief rest periods. This style of training boosts your metabolism, burns fat, and improves cardiovascular health in a fraction of the time of traditional workouts.
1. Jump Squats
Stand with your feet shoulder-width apart. Lower your body into a squat position, keeping your chest up and back straight. Explode upward into a jump, reaching as high as you can. Land softly and immediately lower back into a squat position. Repeat for 20 seconds, followed by 10 seconds of rest. Complete four sets.
2. Burpees
Start in a standing position. Drop into a squat position with your hands on the ground. Kick your feet back, landing in a pushup position. Perform a pushup, then quickly return to the squat position. Jump explosively into the air, reaching for the ceiling. Repeat for 20 seconds, followed by 10 seconds of rest. Complete four sets.
3. Mountain Climbers
Begin in a plank position with your hands directly under your shoulders. Engage your core and bring one knee toward your chest. Quickly switch legs, bringing the opposite knee toward your chest while extending the other leg back. Continue alternating legs at a rapid pace. Repeat for 20 seconds, followed by 10 seconds of rest. Complete four sets.
Workout #2: Tabata Training
Tabata training is a stellar fat-burning workout, as it follows a specific protocol of 20 seconds of high-intensity exercise followed by 10 seconds of rest. You repeat this cycle for four minutes. This method not only burns fat during the workout but also increases post-exercise calorie burn, known as the afterburn effect.
1. Jumping Jacks
Start with your feet together and arms at your sides. Jump, spreading your legs shoulder-width apart while raising your arms above your head. Return to the starting position with a controlled movement. Repeat for 20 seconds, followed by 10 seconds of rest. Complete eight sets.
2. Alternating Reverse Lunges
Stand with your feet hip-width apart and hands on your hips. Step one foot backward, lowering your body until both knees are bent at a 90-degree angle. Push off the back foot to return to the starting position. Alternate legs with each repetition. Repeat for 20 seconds, followed by 10 seconds of rest. Complete eight sets.
3. Plank Jacks
Begin in a plank position with your hands directly under your shoulders. Jump both feet out to the sides, then back to the starting position. Keep your core engaged and your back flat throughout the movement. Repeat for 20 seconds, followed by 10 seconds of rest. Complete eight sets.
Workout #3: Circuit Training
Circuit training involves moving quickly from one exercise to the next with minimal rest in between. This fat-burning workout targets multiple muscle groups simultaneously, maximizing calorie burn and efficiency.
1. Bodyweight Squats
Stand with your feet shoulder-width apart. Lower your body into a squat position, keeping your chest up and back straight. Push through your heels to return to the starting position. Repeat for 12 to 15 repetitions. Complete three sets with 30 seconds rest between sets.
2. Pushups
Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground. Push through your palms to return to the starting position. Repeat for 10 to 12 repetitions. Complete three sets with 30 seconds rest between sets.
3. Russian Twists
Sit on the floor with your knees bent and feet lifted off the ground. Lean back slightly and clasp your hands together in front of your chest. Rotate your torso to the right, bringing your hands toward the floor. Quickly twist to the left, touching the floor on the opposite side. Repeat for 12 to 15 repetitions on each side. Complete three sets with 30 seconds rest between sets.
Workout #4: Bodyweight Circuit
This circuit-style, fat-burning workout targets major muscle groups while keeping your heart rate elevated for maximum fat-burning. Perform each exercise in sequence with minimal rest between movements for a challenging full-body workout.
1. Jump Lunges
Start in a lunge position with your right leg forward and left leg extended behind you. Lower your body into a lunge until both knees are bent at 90-degree angles. Explosively jump into the air, switching legs mid-air so that you land with your left leg forward and right leg back. Immediately lower into a lunge position upon landing. Repeat for 12 to 15 repetitions on each leg. Complete three sets with 30 seconds rest between sets.
2. Pushup Variations
Perform each pushup variation for 10 to 12 repetitions. Complete three sets with 30 seconds rest between sets.
A. Standard Pushups
Begin in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, keeping your elbows close to your sides. Push through your palms to return to the starting position.
B. Wide Grip Pushups
Position your hands wider than shoulder-width apart. Lower your body while keeping your elbows pointed outward. Push back up to the starting position.
C. Diamond Pushups
Form a diamond shape with your hands directly under your chest. Lower your body, keeping your elbows close to your sides and chest centered over your hands. Push back up to the starting position.
3. Plank with Shoulder Taps
Begin in a plank position with your hands directly under your shoulders and feet hip-width apart. Keeping your core engaged and hips stable, lift your right hand to tap your left shoulder. Return your hand to the starting position and repeat with the left hand tapping the right shoulder. Continue alternating shoulder taps while maintaining a strong plank position. Perform 12 to 15 taps on each shoulder. Complete three sets with 30 seconds rest between sets.
Workout #5: Cardio Blast
If you’re looking to burn fat, this high-intensity cardio blast will do the trick. This workout elevates your heart rate and torches calories without the need for equipment. Incorporate explosive movements to engage multiple muscle groups and maximize fat burning.
1. High Knees
Stand with your feet hip-width apart. Lift your right knee toward your chest as high as possible while simultaneously pumping your left arm. Quickly switch to lift your left knee as you lower your right knee. Continue alternating knees at a rapid pace, engaging your core and pumping your arms. Perform for 30 seconds at maximum intensity. Complete three sets with 30 seconds rest between sets.
2. Bicycle Crunches
Lie on your back with your hands behind your head and legs lifted off the ground; knees bent at a 90-degree angle. Engage your core and bring your right elbow toward your left knee while simultaneously straightening your right leg. Return to the starting position and switch sides, bringing your left elbow toward your right knee while straightening your left leg. Continue alternating sides in a pedaling motion, focusing on twisting through your torso. Perform 15 to 20 repetitions on each side. Complete three sets with 30 seconds rest between sets.
3. Double Jump Squats
Stand with your feet shoulder-width apart. Lower your body into a squat position, keeping your chest up and back straight. Explosively jump into the air as high as possible, reaching for the ceiling. Repeat the jump. Land softly and immediately lower back into a squat position. Repeat for 15 to 20 repetitions. Complete three sets with 30 seconds rest between sets.
Sign up for our newsletter!
