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Fat Burning Workouts: At-Home Cardio

By Chris Davis

Experience
Beginner (1-2 years)
Time
30 minutes/day | 3 days/week
Good for
Fat Loss, Gain Strength, Increase Stamina, Tone Body
Equipment
Barbell, Bodyweight, Dumbbell
Statistics
Average Cardio Intensity
60%
Average Exertion
70%
Description
Source: www.popworkouts.com

Fat burning workouts require you to move quickly from exercise to exercise. At-Home Cardio Workouts are a great way to stay in shape. You have no excuses. You don’t need a gym, and the weather outside simply doesn’t matter. This workout will focus on the lower body, especially toning your legs. Still, it is a total body workout, as the burpees allow you to work your entire body.

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Workout Overview


Fat Burning Routine

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This 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.

Circuit
Dive Bomber Push-Up demonstrationPlay Dive Bomber Push-Up demonstration
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
5 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Squat and Side Kick demonstrationPlay Squat and Side Kick demonstration
5 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
5 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Single Leg Squat (pistol) demonstrationPlay Single Leg Squat (pistol) demonstration
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
5 sets, 5 reps, (rest 60s)
Show Alternative Exercises

Fat Burning Workout 2

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This 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.

Circuit
Man Maker demonstrationPlay Man Maker demonstration
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Burpee Over Barbell demonstrationPlay Burpee Over Barbell demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Push Up with Knee Drive demonstrationPlay Push Up with Knee Drive demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
1D. Sit Up
3 sets, 25 reps, (rest 60s)
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Fat Burning Routine 3

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This 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


Circuit
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
5 sets, 5, 10, 15, 10, 5 reps, (rest 60s)
Show Alternative Exercises
Plyo Superman Push-Up
5 sets, 5, 10, 15, 10, 5 reps, (rest 60s)
Show Alternative Exercises
Ice Skater demonstrationPlay Ice Skater demonstration
5 sets, 5, 10, 15, 10, 5 reps, (rest 60s)
Show Alternative Exercises
Split Jump demonstrationPlay Split Jump demonstration
5 sets, 5, 10, 15, 10, 5 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/26/2019, UTC


Last Updated: 8/17/2020, UTC

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