A Good Fat Burning Home Workout


Do you want a good fat burning workout, but don’t have access to a gym? You’re in the right place.

Below is a full-body workout you can do at home- and requires no equipment.

We’ll cover burpees, mountain climbers, bodyweight squat thrusts, and burpees without pushups.

Losing weight can be hard, but when you start a fat burning home workout program it becomes so much easier. This is because this type of workout is designed to help you burn calories and lose pounds even while at home, in your spare time.

You won’t need any equipment either! All that’s required is the motivation and dedication necessary to achieve your goals.

By starting a fat burning home workout program today, you’ll be able to get started on the path towards achieving your weight loss dreams without needing any special equipment or access to an expensive gym membership.

woman exercising at home
Below is a full body workout you can do at home and requires no equipment. The only things you’ll need are your own body weight and floor space (and maybe some water). If you’re new to exercise, start with one set of each exercise before moving on to two sets per exercise as your fitness level improves over time.

Your Home Workout (No Equipment)

We recommend doing each exercise for a minute with a 20-second rest between them. For a complete workout, repeat the entire cycle twice more.

Mountain Climbers

Mountain Climbers are great for burning fat because they work the upper and lower body at the same time. They are also good for endurance and stamina.

Mountain climbers are a high-intensity bodyweight activity that works multiple muscle groups at the same time to improve your balance, agility, coordination, strength, flexibility, and blood circulation.

Muscles Used In Mountain Climbers

Mountain climbers are an excellent way to strengthen your arms, back, shoulders, core, and legs as a complex exercise that uses numerous muscles.

Another advantage of utilizing several muscles at the same time is a higher heart rate, which allows you to burn more calories. This is an excellent exercise for building abdominal definition (for a slimmer waistline) if your objective is to burn fat and lose weight.

Benefits of Mountain Climbers

Mountain climbers can help you burn fat, but they also improve your:

  • Reflex speed
  • Joint mobility
  • Overall balance

The good news is you don’t need to go to the top of a mountain to try this activity!

In reality, you don’t need any equipment to do mountain climbers since they can be done at any time and place.

How To Do Mountain Climbers

1. Brace your abs to pull your ribs down, and keep your tailbone tucked under.

2. Keep your shoulders “active.” Don’t let them relax during the movement.

3. Keep a rigid torso and move only from your hips, bringing one knee up at a time.

4. Don’t allow your lower back to arch or your hips to shoot up.

Burpees

Burpees are a full-body calisthenics workout that develops muscle strength and endurance in both your lower and upper body.

Muscles Used In Burpees

The benefits of burpees are that they strengthen the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders.

A single set of burpees can burn anywhere from 8-12 calories in a short amount of time. For this reason, you can always do another set to increase your calorie burn.

Benefits Of Burpees

  • Builds muscle strength and endurance in both your lower and upper body
  • Burns 8-12 calories per set
  • Burn fat with this quick workout

How To Do A Burpee:

1. Squat down with your feet straight forward, your heels on the ground, and your knees tracking over your toes.

2. Jump back to a plank position, and land with your abs braced and without arching your back.

3. Drop into the pushup while keeping your tailbone tucked under and squeezing your shoulder blades together and down to your back pockets.

4. Finish the pushup and jump back to the squat position with your heels on the ground, knees straight forward and feet straight.

5. Jump upward and drop down to repeat.

Bodyweight Squat Thrust

Bodyweight Squat Thrust is a great exercise for home because it is easy to use your body weight to perform the exercise. It is an excellent way to work out your abs and legs which are important for overall fitness.

Muscles Used In A Bodyweight Squat Thrust

A bodyweight squat thrust works your lower body, especially your quadriceps. It also works your glutes while your abs are contracted to provide stabilization.

Benefits Of A Bodyweight Squat Thrust

Bodyweight squat thrusts help you burn fat, improve muscle definition and strengthen the muscles of your legs and abdominal area.

  • This exercise is a full-body workout that targets both weight loss and toning.
  • Builds leg strength for other exercises, such as lunges.
  • Improves balance and coordination due to the core stabilization required.
  • Develops your hip flexors

How To Do A Bodyweight Squat Thrust

1. Squat down with your heels on the ground.

2. Squat up while keeping your heels down and your abs braced.

3. Don’t arch your lower back at the top.

Burpee Without Pushups

Burpees without pushups are good for burning fat while they work your core. A burpee without pushups is essentially a squat thrust with extended arm action.

It works the same major muscles as the regular burpee, but it requires more arm strength than leg strength.

Muscles Used In A Burpee Without Pushups

  • Chest
  • Triceps
  • Shoulders
  • Abs
  • Legs

Benefits Of A Burpee Without Pushups

  • Full body workout with no equipment required
  • Burns calories fast for weight loss
  • No equipment is needed so you can do them anywhere

How To Do A Burpee Without Pushups

1. Squat down with your feet straight forward, your heels on the ground, and your knees tracking over your toes.

2. Jump back to a plank position, and land with your abs braced and without arching your back.

3. Keep your ribs down and your tailbone tucked under while in the plank position to keep your lower back from arching.

4. Jump back to the squat position with your heels on the ground, knees straight forward and feet straight.

5. Jump upward and drop down to repeat.

With the right fat burning home workout, you can build muscle and get in shape without leaving your house. We also have a full bodyweight workout you may be interested in.

The list above provides some of the best exercises you can do from your living room, basement, or kitchen for an effective and at-home workout.

To speed up your fat burning results, we suggest following diet that creates a calorie deficit, such as the Keto Diet, or intermittent fasting.

Please share this post with your friends so they too can start their journey towards better health!