If you have spent some time on this site, you know by now that your workouts do not have to last very long. In fact, we have gone over several quick fat burning workouts that last less that 5 minutes and bring incredible results. With that said, I know many individuals that simply enjoy working out for longer than 5-10 minutes.

Although it is true, some people still don’t believe you can get fit in just 4-minutes per day. So for the skeptics or those who simply want to workout for longer, I have decided to put together five 30-minute fat burning workouts that will blow your mind and leave you begging for no more by the end!

I will also show you exactly how to alter the workouts so that you can turn them into the ultimate beginner fat burning workouts system.

30-Minute Fat Burning Workouts

Workout One

Equipment Needed: Bodyweight

Complete as many rounds as possible of the exercises below in 25 minutes. Move from one exercise to the next completing the allotted number of repetitions for that round. Once finished with round one, move to round two, then three, then four. Once finished with round four, if there is still time remaining start again with round one. Rest only when needed.

Round 1: 15 reps
Round 2: 12 reps
Round 3: 9 reps
Round 4: 6 reps

Exercises:

Bodyweight Squats
Push-Ups
Squat Jumps
Close Grip Push-Ups
Lunges
Plank to Push-Up

Beginners: If you are a beginner, do all push-up exercises on your knees or on a bench. If you cannot perform squat jumps, perform bodyweight squats. If you cannot perform lunges, do supported split squats.

Workout Two:

Equipment Needed: Pull-Up Bar, Kettlebell

During the 1 minute of exercise, if you need to take a rest feel free to take it. Your goal, however, is to push yourself as hard as you can for that 1-minute and rest only where it says to rest.

Kettlebell Swings: 1 minute
30 seconds rest
Burpees: 1 minute
30 seconds rest
Pull-Ups: 1 minute
30 seconds rest
Push-Ups: 1 minute
30 seconds rest
Kettlebell Swings: 1 minute
2 minute rest and repeat 3 times!

Beginners should perform push-ups on their knees or on a bench, and should do jumping or assisted pull-ups.

Workout 3:

Equipment Needed: Bodyweight

Workout 4:

Equipment Needed: Barbell

Perform intervals of 30 seconds on-30 seconds rest for the exercises below:

Barbell Squats
Bench Press
Squat Jumps
Push-Ups
Repeat 4 times!

After you complete 4 rounds, rest 3 minutes and complete the circuit below:

Perform intervals of 20 seconds on-10 seconds rest for the exercises below:

Burpees
X-Body Rock Climbers
Squat Holds
Sprints in Place
Complete 4 rounds!

Beginners: Instead of using a barbell, feel free to use dumbbells. If you need more rest, take it!

Workout 5:

Equipment Needed: Dumbbell

Move from one exercises to the next only resting where it says to rest!

Superset 1:

Incline Chest Press: 12 reps
Dumbbell Squat: 15 reps
Complete 3 rounds, resting 30 seconds between rounds.

Superset 2:

Dumbbell Overhead Press: 12 reps
Dumbbell Side Lunges: 10 reps each side
Renegade Row with Push-Up: 10 reps
Complete 3 rounds, resting 45 seconds between rounds.

Superset 3:

Squat to Press: 10 reps
Flat Dumbbell Press: 10 reps
Single Leg Bulgarian Squat: 10 reps each leg
Side Shoulder Raises: 10 reps
Complete 3 rounds, resting 60 seconds between rounds.

Finisher: 

Squat to Squat Jump: 20 reps
Burpees with Sky High: 15 reps
Repeat 2 times as fast as possible!

Beginners: This is an advanced circuit, so instead of doing three rounds for each superset, perform 1-2 rounds the first few times doing this workout.

The 30-minute fat burning workout(s) above are meant to be challenging and very intense. As we have talked about in previous posts, intensity is the key to your fat burning success. 

Each one of these workouts will not only help you burn fat, but they will add ripped lean muscle as well.

Push hard, bump up the intensity, and constantly challenge yourself. Doing this will bring you more results than ever before!