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Fat Burning Workouts: At-Home Cardio
Workout Overview
Week 1
Day 1: Fat Burning Routine | Day 2: Fat Burning Workout 2 | Day 3: Fat Burning Routine 3 | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Week 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 | Notes |
|---|---|---|---|---|
1A. Dive Bomber Push-Up ▶ | 5 sets | 10 reps | 60s | |
| 1B. Burpee (Advanced) | 5 sets | 5 reps | 60s | |
| 1C. Squat and Side Kick | 5 sets | 20 reps | 60s | |
| 1D. Burpee (Advanced) | 5 sets | 5 reps | 60s | |
| 1E. Single Leg Squat (pistol) | 5 sets | 10 reps | 60s | |
| 1F. Burpee (Advanced) | 5 sets | 5 reps | 60s |
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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 | Notes |
|---|---|---|---|---|
| 1A. Man Maker | 3 sets | 5 reps | 60s | |
| 1B. Burpee Over Barbell | 3 sets | 20 reps | 60s | |
| 1C. Push Up with Knee Drive | 3 sets | 20 reps | 60s | |
| 1D. Sit Up | 3 sets | 25 reps | 60s |
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 | Notes |
|---|---|---|---|---|
1A. Dumbbell Bulgarian Split Squat ▶ | 5 sets | 5, 10, 15, 10, 5 reps | 60s | |
1B. Plyo Superman Push-Up ▶ | 5 sets | 5, 10, 15, 10, 5 reps | 60s | |
1C. Ice Skater ▶ | 5 sets | 5, 10, 15, 10, 5 reps | 60s | |
| 1D. Split Jump | 5 sets | 5, 10, 15, 10, 5 reps | 60s |
Date Created: 12/26/19, 12:07 PM
Last Updated: 8/17/20, 4:39 PM
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