Fat Burning Workouts: At-Home Cardio
By Chris Davis
 | Advanced (3+ years) |
 | 11 minutes/day | 3 days/week |
 | Fat Loss, Gain Strength, Tone Body, Increase Stamina |
 | Bodyweight, 2 x Dumbbell, Barbell, Flat Bench Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Fat Burning Routine
Scroll to topThis workout program requires that you do 5 rounds. If you can’t do all 5 at first, that’s OK. Work your way toward that goal. Then, while maintaining proper form, try to speed up how fast you can do all 5 sets. Fat burning workouts require that you always try to push yourself more each time.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 5 rounds Rest 60s between rounds | ||||
| 1A.Dive Bomber Push-Up | 5 rounds | 10 reps | 0s | |
| 1B.Burpee (Advanced) | 5 rounds | 5 reps | 0s | |
| 1C.Squat and Side Kick | 5 rounds | 20 reps | 0s | |
| 1D.Burpee (Advanced) | 5 rounds | 5 reps | 0s | |
| 1E.Single Leg Squat (pistol) | 5 rounds | 10 reps | 0s | |
| 1F.Burpee (Advanced) | 5 rounds | 5 reps | 60s | |
Day 2 - Fat Burning Workout 2
Scroll to topThis workout program requires that you do 3 rounds. If you can’t do all 3 at first, that’s OK. Work your way toward that goal. While maintaining proper form, try to speed up how fast you can do all 3 sets. Fat burning workouts require that you always push yourself. Going faster each time prevents the dreaded plateu from being accustomed to the workout.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Man Maker | 3 rounds | 5 reps | 0s | |
| 1B.Burpee Over Barbell | 3 rounds | 20 reps | 0s | |
| 1C.Push Up with Knee Drive | 3 rounds | 20 reps | 0s | |
| 1D.Sit Up | 3 rounds | 25 reps | 60s | |
Day 3 - Fat Burning Routine 3
Scroll to topThis workout program requires that you do 5 rounds. You will do a pyramid set of reps, like so:
- 5 reps
- 10 reps
- 15 reps
- 10 reps
- 5 reps
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 5 rounds Rest 60s between rounds | ||||
| 1A.Dumbbell Bulgarian Split Squat | 5 rounds | 15 reps | 0s | |
| 1B.Plyo Superman Push-Up | 5 rounds | 15 reps | 0s | |
| 1C.Ice Skater | 5 rounds | 15 reps | 0s | |
| 1D.Split Jump | 5 rounds | 15 reps | 60s | |
Date Created: 12/26/2019, UTC
Last Updated: 8/17/2020, UTC
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