Complete Fat Burning Workouts From Home Guide

Who says you need a gym when you can get high intensity, fat burning workouts done in the comfort of your own home? The truth is, some of the best workouts around can be at home with little or no equipment.

For a few months each year, my workouts will consist of working out at home or at a park. I bring a few pieces of equipment, my own bodyweight (of course), and then get creative. And now I will teach you to do the same!

There are hundreds of fat burning exercises to choose from that don’t require you to have an expensive gym membership or fancy gadgets. Your own body is the best piece of exercise equipment. Nothing can really beat fat burning workouts that include push-ups, pull-ups, burpees, bodyweight squats, and sprints.

Those five exercises alone with bring you serious fat burning results!

So you want at-home fat burning workouts? Where to start:

In order to get the most out of your home fat burning workouts, you first must have a plan of action on how you are going to do it. Working out at home is many times more tough than going to the gym because of all the distractions. Typically, a home is a place for rest and family. A gym is a place for working out.

That said, when you are working out at home you must treat it as though you are at the gym. If you hear the laundry machine go off in the middle of your workout, there is no need for you to go change it until after your workout is done.

One of the biggest distractions you will run into is family. It seems as though every time you try and workout, someone comes running in needing you at that exact moment. Make it clear to family members that when your workout starts, you don’t want to be bothered (unless of course it is an emergency).

Eliminate distractions just as you would if you were at the gym. Three easy steps to do this are:

1. Have a plan
2. Pair of headphones
3. Focus!

It is as easy as that!

What about equipment?

To workout from home, you don’t need the fancy infomercial gadgets or expensive equipment. In fact, you can easily build your own home gym for under $100. The only equipment I recommend for at home workouts are:

1. Kettlebell (recommended)
2. Jump Rope (recommended)
3. Pull-Up Bar (recommended)

BONUS: Battle Rope (recommended)

Yes, that is it. A few others you should consider if you do mind spending a little extra money are: TRX Bands, a set of dumbbells, and a Sandbag. Keep it simple though. No need to overcomplicate by purchasing all kinds of equipment.

At Home Fat Burning Exercises

As was stated, there are plenty of fat burning exercises to choose from that can be done right at home. Below is a list of over 40 exercises and exercise variations that require just your bodyweight or minimal equipment:

1. Squatting Movements: Bodyweight squats, single leg squats, pistol squat, goblet squats, sumo squats, dumbbell squats, overhead squats, squat jumps, lunges, single leg lunges, split lunge, dumbbell deadlifts, single leg dumbbell deadlifts
2. Presses: Push-ups, knee push-ups, bench push-ups, dips, bench dips, dumbbell overhead press, handstand push-ups, explosive push-ups, TRX band push-ups, wall push-ups
3. Pulls: Pull-ups, jumping pull-ups, standing rows, bent over dumbbell row, inverted row, TRX inverted row, superman’s
4. Full Body: Burpees, rock climbers, cross body rock climbers, jump squats, jump lunges, leap ups, ice skaters, broad jumps, quick jumps, jump rope, double jumps, plank to push-up, kettlebell swings, battle ropes, medicine ball slams, wall ball

With the variety of exercise options above, the amount of fat burning workouts from home that you can do is endless. Simply by inputting 3-8 of the exercises above into an interval or circuit format will do the trick!

Fat Burning Workouts From Home Examples

Full-Body Workout: Interval 20 seconds on, 10 seconds rest for 8 minutes

Exercises: Push-Ups, Burpees, Jump Squats, Alternating Lunges

Push-Ups: 20 seconds
Rest 10 seconds
Burpees: 20 seconds
Rest 10 seconds
Jump Squats: 20 seconds
Rest 10 seconds
Alternating Lunges: 20 seconds
Rest 10 seconds
Repeat for 8 minutes!

At Home Jumping Workout: Finish all reps of one exercise before moving to the next. Rest 30 seconds between exercises.

Exercises: Jump Squats, Leap Ups, Jump Lunges, Box Jumps,

Jump Squats: 20 reps
Rest 30 seconds
Leap Ups: 15 reps each leg
Rest 30 seconds
Jump Lunges: 10 reps each leg
Rest 30 seconds
Box Jumps: 20 reps
Rest 30 seconds
Tuck Jumps: 20 reps
Repeat 3 times!

At Home Upper Body Workout: Complete as many rounds as possible of the exercises below. Rest only when needed.

Exercises: Pull-Ups, Push-Ups

5 Pull-Ups
10 Push-Ups
Complete as many rounds as possible in 10 minutes!

At Home Lower Body Workout: Move from one exercise to the next with no rest. Rest 60 seconds between full rounds!

Prisoner Squats: 15 reps
Dumbbell Lunges: 10 each leg
Single Leg Dumbbell Deadlifts: 10 reps each leg
Goblet Squats: 15 reps
Rest 60 seconds and repeat 3 times!

Crazy 50’s Workout

Complete 50 reps of one exercise before moving to the next! Finish as quickly as possible keeping perfect form throughout. Rest when needed.

50 Push-Ups
50 Squat Jumps
50 Pull-Ups
50 Jump Lunges
50 Bench or Chair Dips
50 Single Leg Squats (25 each leg)
50 Burpees

The five home fat burning workouts above are just a few examples of the kind of workouts you can do at home. I did not even cover workouts that involve using kettlebells or TRX bands or battle ropes. If you have these pieces of equipment, you can create even more great workouts!

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