The At Home Fat Burning Workout Routine
This fat burning workout routine will have you incinerating body fat as quickly as possible.
Whenever I am extremely busy, need to drop body fat fast and rip up, or just need a break from the heavy weights, I use this type of fat burning workout.
Since beach season is coming up fast, and I need to do exactly that right now, I thought I’d share with you a sample of the type of fat burning workout routines I’m currently using to get back into great shape.
It’s also great for those of you that love home workouts. You can do a lot of routines like this with no equipment, or minimal equipment, such as a chin up bar or some dumbbells.
A scientific study, led by Jason Talanian (Journal Applied Physiology, 102: 1439-1447, 2007), showed some impressive findings on high intensity interval training when it comes to burning belly fat.
Subjects that completed seven high intensity interval training workouts over a two week period were able to increase aerobic capacity by 13 percent, boost fat burning capacity by 36 percent and increased key aerobic enzymes by nearly 25 percent.
After the two weeks of interval training, the subjects used less muscle glycogen (stored carbohydrates) during a 30 minute bicycle ride at 60 percent of maximum effort.
The high intensity interval training program they followed consisted of 10 sets of 4-minutes of cycling at 90 percent of max effort alternated with 2 minutes of rest.
The great thing is, your fat burning workouts don’t have to be anywhere near 60 minutes long to see serious results from your efforts. You can generate great results from routines as short as 4 minutes in length of actual work.
I explain these 4 minute workouts in greater detail in 8 Effective Exercises to Lose Weight Fast
The great thing is, there are so many ways to change up these routines and create variety that you’ll never get bored.
Here is a total body fat burning workout you can use at home with only body weight exercises.
Perform this routine three times per week or every other day.
Workout A
- Bodyweight Jump Squats – 15 reps
- Pull Ups – 5 reps
- Push Ups – 15 reps
- Rest 30 seconds
- Lunges – 20 reps (10 reps per leg)
- Inverted Rows – 10 reps
- Decline Push Ups – 10 reps
- Rest 30 seconds
- Burpee – 10 reps
- Pull Ups – 5 reps
- Close Hand Push Ups – 10 reps
- Rest 30 seconds
Depending on your conditioning level, you can either perform this workout one time through, two times, or three times.
Another option, in order to boost your metabolism, is to perform the routine once through, two or three times per day on your workout days.
Learn more about some awesome fat burning workouts with this free special report – Six Pack Abs Revealed
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