I’d like to share with you a collection of the best fat-burning workouts at home that I really like. It’s especially relevant during this quarantine time in the world when we all are stuck inside our houses. But it’s not an excuse not to train. All the workouts in this article are quick and simple because you don’t need any specific equipment or location.
For some people working out in the gym is fun and interesting but for others, it’s just not an option. I believe you can achieve amazing results by doing everything at home. I personally started my fitness journey in my own bedroom, then relocated to the backyard – and these are the places where I got my best shape ever.
I prefer to do HIIT (High-intensity interval training) workouts when I want to lose weight (or to maintain my current lean physique). These exercises are brutal and make you pour with sweat. But the funny thing is that they are really short – about 15 minutes! And they allow to build a stronger, lean body and improve metabolism for maximum daily calorie burn.
What is the secret of HIIT training? Why is it so effective for burning fat?
A standard HIIT workout includes short bursts of intense exercise with periods of rest or lower-intensity exercise. During these intervals, a person’s heart rate reaches at least 80 percent of its maximum capacity. This helps you to achieve great results in improved muscles, endurance, strength all in less time than by other methods. HIIT also creates excess post-oxygen consumption that enables you to burn more fat even in a rest state.
And besides, there’s no doubt that interval training can be a time-efficient way to burn calories. You spend less time but get the same (or even better) results than from doing steady cardio.
Tips for maximum fat loss
- Choose the time and the locations where nobody will interrupt you. You should feel comfortable and motivated to train otherwise it will be difficult to stick to the habit
- Aim to perform the workout for 15-20 minutes. It’s not a lot of time so even if you are busy, you can put this training into your schedule.
- Try your best and push yourself hard during HIIT. It doesn’t mean you have to feel sick. You have to be careful and listen to your body. But at the same time, the intensity of workouts should be pretty high so don’t be lazy and sluggish.
- Every week choose another class (like lifting, yoga or walking) to balance out the high-intensity training.
- Bear in mind that in order to burn fat effectively, you have to be in a caloric deficit. You can learn way more tips in my post “How to burn fat fast”.
The best exercises for
fat burning effect:
Burpees. These exercises are really challenging, that’s why you can see a lot of workouts that include them. Burpees consist of multiple movements (hip-hinge, plank, pushup, squat, and jump) that allow you to engage many muscles and burn lots of calories. But you have to be sure that your technique is right in order to get the benefits from this exercise.
Jumping rope. The exercises with jumping rope are not only for kids. You can actually use them as an amazing warm-up or as a part of HIIT workouts. It gives you a full-body training with great fat-burning potential.
Start off by skipping for short periods – two or five minutes. It’s important to follow the right technique and to be really careful while doing this exercise. Try to land as softly as possible on the balls of your feet in order to avoid injuries. Also, pay attention to the floor material – the best options are grass and rubber surface, while concrete is the worst option you need to avoid.
Step-up jump and other jumps. Any kind of jumping is good for burning more calories and fat. When you jump you use your biggest muscle group – legs. It allows to burn more energy and also increase the heart rate.
Step-ups are amazing for toning your glutes and torch the calories. Jumping jacks is another classical exercises in HIIT workouts due to increased calorie burn and aerobic effect.
Some other incredible ideas include squat jumps, split jumps, ski jumps etc.
Pushups. Even though push-up focuses mostly on the chest muscles, they also tighten ab and leg muscles. That’s why push-ups are classified as a compound exercise that can help you burn more calories as your heart must work harder to deliver oxygen-rich blood to muscle tissue. Ultimately, this activity results in an effective cardiovascular exercise, which supports heart health and promotes the reduction of stored body fat.
Mountain climbers. This exercise is commonly used for HIIT workouts because it engages your upper and lower body at the same time. Besides, it works as a cardio training so your heart rate increases – that’s what we need for a perfect fat-burning workout.
BEST FAT BURNING WORKOUTS
Here are my top 5 favorite fat-burning workouts for home:
This is my real-time HIIT workout that focuses on legs and abs. I do similar workouts for the last 2 years and I love them so much. I’ve noticed that this is the best way to start burning fat when you gain extra pounds and want to get back in shape fast. I usually include 2-3 HIIT training into my weekly program in order to see results.
This workout is quite challenging so I personally don’t do it often. But once in a while, when I have enough energy, I do it and OMG – I sweat like crazy! The good part is that you don’t need to work out for a long time. This video lasts for 15 minutes. So no matter how hard the training is, you can do it for 15 minutes for sure.
Fitness Blender is a great channel with many amazing workouts. But I personally prefer this one because it includes simple exercises. Sometimes I find other workouts to be too difficult so you feel exhausted in 5 minutes and can’t continue. But in this particular video, they include a variety of exercises, some are difficult, some are easier – it creates a perfect workout that you can actually finish!
Amazing workout for beginners. The pace here is slower than in other videos and the moves are more simple. But at the same time, it makes you sweat and engage different groups of muscles. Another amazing thing is that the workout takes 12 minutes only! Perfect for busy people.
This 15-minute workout focuses on toning legs and butt. It involves jumps, lunges, squats, and other great exercises. It’s recommended to use dumbbells for this workout, but regular water bottles or even your own body weight can be also enough.
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