In our hectic lifestyles, it can be difficult to find the time to get in a good workout. Many believe that the only way to achieve fat loss quickly is to spend hours at the gym, but this isn’t necessarily the case. You don’t need to join a gym to trim down; simply making a commitment to carve out a little bit of time for exercising at home each day can help you burn fat fast! To get you started, here are nine fat-blasting exercises that can be done in the comfort of your own home.
1. A 15-Minute High-Intensity Interval Training Workout
For those who are looking to burn fat quickly but have limited time, HIIT workouts are the most efficient approach. HIIT (High Intensity Interval Training) is a great solution, as the workouts generally take no more than 30 minutes to complete.
This circuit includes 30 seconds of plank top-taps, side planks, jumpsquats, and crossbody crab kicks. Do three roundsof the second circuit with 30 seconds of rest in between each round.
2. Early Morning Workout
For a fat-burning workout, perform the following exercises in one round: 40 jumping jacks, 35 squats, 30 lunges, 25 crunches, 20 high knees, 15 push-ups, 10 sit-ups, and 8 burpees. Repeat the entire sequence two to five times to maximize your results.
3. Quick Tabata-style Workout
Fitting a Tabata-style workout into your routine can be done with ease; all you need is a bit of space on the floor and the determination to get moving. Start with 20 seconds of high knees, followed by 10 seconds of rest. Repeat four times. Keep this same pattern for plank jacks, stiletto squats, push-up punches, and skaters.
4. 10-minute Fat Blaster Workout
Incorporate a 10-minute HIIT workout into even the busiest of life routines. Start with 40 seconds of front or 180 jumping squats, followed by a 20-second rest. Move on to plank walks, transitioning into half burpees for 40 seconds, rest, then do side hops to plank shoulder taps for another 40-second session and 20 seconds of rest. Add oblique mountain climbers for 40 seconds, rest, and finish with walking lunges transitioning to knee highs for the last 40 seconds, followed by a 20-second rest. Repeat the entire HIIT workout for a total of 2 rounds for 10 minutes of fat-torching effort.
5. At-home Dumbbell fat-blasting workout
This workout is designed to help you melt away fat and build lean muscle mass. It’s best performed with 5-pound dumbbells. In the first circuit, you’ll do 15 reps of planks and rotate moves on either side, 15 reps of single-leg scarecrows, and 15 reps of squats followed by curls and presses. In the second circuit, you’ll do 15 reps each of lying chest flys, floor overhead reaches, and seated Russian twists. The third circuit includes 15 reps each of reverse lunge and press, plank and kickbacks while keeping your arms straight, and weighted squats. If you need to modify, start with 10 reps each.
6. Melt Your Belly Fat Workout
This workout is designed for beginners and consists of 5 sets with 2 minutes of rest in between each set. Each set consists of 25 side jacks and 50 jumping jacks, with five repetitions of each exercise. Therefore, each set includes a total of 125 side jacks and 250 jumping jacks.
7. Beginner’s HIIT Workout
For those new to HIIT, this workout focuses on areas such as the abs, arms, and buttocks. Each exercise should be done for 40 seconds, followed by a 20-second rest. Aim to complete four rounds with 60 seconds of rest between each round. The format would begin with a plank reach, rest, then double leg lifts, rest, lazy burpees, rest, bicycle crunches, rest, and frog jumps. After completing one round, rest for a longer period of time before repeating the process four times.
8. A 20-minute Bodyweight Workout for Weight Loss
This routine is designed to help you slim down and burn fat quickly and efficiently, utilizing your own body weight. By performing three sets of six exercises with only 60 seconds of rest between each set, you can achieve results in no time. The exercises included in this routine are 10 hand walks, 10 forward lunges on each side, 10 jumping jacks, 15 glute bridges, 15 leg lifts, and 15 cross-body climbers.
9. Do the Plank
If you’re looking to target belly fat and strengthen your core, planks are a great exercise to do. Begin with a full plank for 1 minute, followed by an elbow plank for 30 seconds, then a raised leg plank for 1 minute, working each leg for 30 seconds. Then, perform side planks on both sides for 1 minute, followed by another full plank for 30 seconds, and finish up with an elbow plank for 1 minute.
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Do your favorite song justice with HIIT exercises! Studies have found that such routines can burn 30% more calories than traditional running, biking, and weight-training routines. Not only that, but HIIT workouts can cause your resting energy expenditure to remain elevated for up to 24 hours afterwards, allowing you to continue burning more calories! So turn up the music and get your body moving; push yourself to the max for maximum results. Try capsiplex fat burner today, it is safe and effective.
High-Intensity Interval Training (HIIT) is an excellent way to burn fat and get in shape quickly. Performing these workouts a few times a week can help you blast away fat and get great results. However, HIIT is an intense form of exercise, so it should not be done more than three times a week. To maximize your results, alternate HIIT with other forms of exercise found on this list.