30-Minute Fat Burning Workout

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!

Fat Burning Workouts From Home

Complete Fat Burning Workouts From Home Guide

Who says you need a gym when you can get high intensity, quick fat burning workouts done in the comfort of your own home? The truth is, some of the best workouts around can be at home with little or no equipment.

For a few months each year, my workouts will consist of working out at home or at a park. I bring a few pieces of equipment, my own bodyweight (of course), and then get creative. And now I will teach you to do the same!

There are hundreds of fat burning exercises to choose from that don’t require you to have an expensive gym membership or fancy gadgets. Your own body is the best piece of exercise equipment. Nothing can really beat fat burning workouts that include push-ups, pull-ups, burpees, bodyweight squats, and sprints.

Those five exercises alone with bring you serious fat burning results!

So you want at-home fat burning workouts? Where to start:

In order to get the most out of your home fat burning workouts, you first must have a plan of action on how you are going to do it. Working out at home is many times more tough than going to the gym because of all the distractions. A home is a place for rest and family. A gym is a place for working out.

That said, when you are working out at home you must treat it as though you are at the gym. If you hear the laundry machine go off in the middle of your workout, there is no need for you to go change it until after your workout is done.

One of the biggest distractions you will run into is family. It seems as though every time you try and workout, someone comes running in needing you at that exact moment. Make it clear to family members that when your workout starts, you don’t want to be bothered (unless of course it is an emergency).

Eliminate distractions just as you would if you were at the gym. Three easy steps to do this are:

Have a plan
Pair of headphones
Focus!

It is as easy as that!

What about equipment?

To workout from home, you don’t need the fancy infomercial gadgets or expensive equipment. In fact, you can easily build your own home gym for under $100. The only equipment I recommend for at home workouts are:

Kettlebell
Jump Rope
Pull-Up Bar

Yes, that is it. A few others you should consider if you do mind spending a little extra money are: TRX Bands, a set of dumbbells, battle rope, and a Sandbag. Keep it simple though. No need to overcomplicate by purchasing all kinds of equipment.

At Home Fat Burning Exercises

As was stated, there are plenty of fat burning exercises to choose from that can be done right at home. Below is a list of over 40 exercises and exercise variations that require just your bodyweight or minimal equipment:

Squatting Movements: Bodyweight squats, single leg squats, pistol squat, goblet squats, sumo squats, dumbbell squats, overhead squats, squat jumps, lunges, single leg lunges, split lunge, dumbbell deadlifts, single leg dumbbell deadlifts
Presses: Push-ups, knee push-ups, bench push-ups, dips, bench dips, dumbbell overhead press, handstand push-ups, explosive push-ups, TRX band push-ups, wall push-ups
Pulls: Pull-ups, jumping pull-ups, standing rows, bent over dumbbell row, inverted row, TRX inverted row, superman’s
Full Body: Burpees, rock climbers, cross body rock climbers, jump squats, jump lunges, leap ups, ice skaters, broad jumps, quick jumps, jump rope, double jumps, plank to push-up, kettlebell swings, battle ropes, medicine ball slams, wall ball

With the variety of exercise options above, the amount of fat burning workouts from home that you can do is endless. Simply by inputting 3-8 of the exercises above into an interval or circuit format will do the trick!

Fat Burning Workouts From Home

Full-Body Workout: Interval 20 seconds on, 10 seconds rest for 8 minutes

Exercises: Push-Ups, Burpees, Jump Squats, Alternating Lunges

Push-Ups: 20 seconds
Rest 10 seconds
Burpees: 20 seconds
Rest 10 seconds
Jump Squats: 20 seconds
Rest 10 seconds
Alternating Lunges: 20 seconds
Rest 10 seconds
Repeat for 8 minutes!

At Home Jumping Workout: Finish all reps of one exercise before moving to the next. Rest 30 seconds between exercises.

Exercises: Jump Squats, Leap Ups, Jump Lunges, Box Jumps,

Jump Squats: 20 reps
Rest 30 seconds
Leap Ups: 15 reps each leg
Rest 30 seconds
Jump Lunges: 10 reps each leg
Rest 30 seconds
Box Jumps: 20 reps
Rest 30 seconds
Tuck Jumps: 20 reps
Repeat 3 times!

At Home Upper Body Workout: Complete as many rounds as possible of the exercises below. Rest only when needed.

Exercises: Pull-Ups, Push-Ups

5 Pull-Ups
10 Push-Ups
Complete as many rounds as possible in 10 minutes!

At Home Lower Body Workout: Move from one exercise to the next with no rest. Rest 60 seconds between full rounds!

Prisoner Squats: 15 reps
Dumbbell Lunges: 10 each leg
Single Leg Dumbbell Deadlifts: 10 reps each leg
Goblet Squats: 15 reps
Rest 60 seconds and repeat 3 times!

Crazy 50’s Workout

Complete 50 reps of one exercise before moving to the next! Finish as quickly as possible keeping perfect form throughout. Rest when needed.

50 Push-Ups
50 Squat Jumps
50 Pull-Ups
50 Jump Lunges
50 Bench or Chair Dips
50 Single Leg Squats (25 each leg)
50 Burpees

The five home fat burning workouts above are just a few examples of the kind of workouts you can do at home. I did not even cover workouts that involve using kettlebells or TRX bands or battle ropes. If you have these pieces of equipment, you can create even more great workouts!

If you want one of the best in home workout systems, check out the video below:

Fat Burning Workouts For Men

The Ultimate Guide To Fat Burning Workouts For Men

As was noted in our Fat Burning Workouts for Women article, like women, men want workouts that cater to them. Since the beginning of time, men were designed to be hunters, spartans, warriors…

But in the past several decades, we have slowly moved away from this and have been turned into desk jockeys and couch potatoes.

As hard as this realization is, the good news is more and more men and women are starting to train like warriors and spartans. With training styles such as Crossfit, Spartan Training, Turbulence Training, etc. popping up everywhere around the country, maybe we are finally starting to realize the importance of good ol’ hard core training.

This realization is the first we all need to accept: If you want to look like a spartan, you need to train like one!

In the movie ‘300’, Gerard Bulter didn’t magically transform his body be doing low intensity cardio in his “fat burning zone.” No, all his workouts were crazy intense like the famous ‘300 Workout’ which will be covered below.

Train Like A Spartan, Look Like A Spartan

The traditional fat burning workouts you have been told to do, simply don’t cut it. The long, slow boring cardio is the last thing you should be worrying about when trying to lose fat and get ripped. Instead, you need to focus on the key to fat burning success:

Intensity!

The higher intensity your workouts, the better your fat burning and lean muscle growth will be.

Intensity is defined as “the application of maximum physical effort systematically applied to a technically developed motor skill.” This means you first must be experienced in the technique before intensity is applied.

Just like anything new, you must build up to higher and higher workout intensity. If you went in to a Crossfit gym for the first time and tried an advanced workout, more likely than not you would get injured.

It is always important to build up to doing higher intensity workouts so you can avoid injury and major soreness.

So what exactly is workout intensity?

Workout intensity can be defined as “how hard you are working in a workout.” If you are going for a walk, this would be considered very low intensity. If, however, you were sprinting or lifting heavy weights, this would be very high intensity.

There are a few different forms of high intensity workouts that are noting:

Sprints
High Intensity Intervals
Strength Training (lifting heavy things)
Circuit Training

Just to name a few…

All of these forms of training will provide you with incredible fat burning workouts and make you feel like a spartan!

Fat Burning Workouts For Men

Below I have listed out 7 different fat burning workouts for men that are all very high intensity and focus on transforming your body into a 21st century spartan:

The 300 Workout

Pull-ups: 25 reps
Deadlifts with 135 pounds: 50 reps
Pushups: 50 reps
24-inch box jumps: 50 reps
Floor wipers: 50 reps
Single-arm clean and press with 36 pound kettlebell: 50 reps
Pull-ups: 25 reps

Video Example HERE!

Superhero Sprint Circuit

Sprint 1: 30 yards
-Rest: 60 seconds
Sprint 2: 30 yards
-Rest: 30 seconds
Circuit 1: Push-Ups, Bodyweight Squats (20 seconds on 10 seconds off, repeat 3 times)
-Rest: 30 seconds
Sprint 3: 30 yards
-Rest: 60 seconds
Sprint 4: 30 yards
-Rest: 30 seconds
Circuit 2: Push-Ups, Bodyweight Squats (20 seconds on 10 seconds off, repeat 3 times)
-Rest: 30 seconds
Sprint 5: 30 yards
-Rest: 60 seconds
Sprint 6: 30 yards
-Rest: 30 seconds
Circuit 3: Push-Ups, Bodyweight Squats (20 seconds on 10 seconds off, repeat 3 times)
-Rest: 30 seconds
Sprint 7: 30 yards
Finished!

More Superhero Sprints HERE!

The “Murph”

Complete as quickly as possible:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Beginners should cut everything in half. Do knee push-ups and jumping pull-ups.

Full-Body 50’s Workout

Complete all 50 reps of one exercise before moving to the next. Your goal is to finish this workout in as little time as possible. If you are a beginner, lower the repetitions to 20-25 per exercise.

Box Jumps (50 reps)
Push-Ups (50 reps)
Kettlebell Swings (50 reps)
Overhead Press (50 reps)
Inverted Row (50 reps)
Dips (50 reps)
Back Extensions (50 reps)
Knees to elbows (50 reps)
Burpees (50 reps)
Double Under’s (50 reps)

UltraCut Lower Body

Complete three sets of each exercise before moving to the next. Take 30-45 seconds rest between sets:

Deadlifts: 3 sets X 8 reps
Squats: 3 sets X 8 reps
Lunges: 3 sets X 8 reps each leg

Rest 60 seconds and complete the circuit below as quickly as possible:

Bodyweight Squats: 20 reps
Bodyweight Lunges: 20 reps
Squat Jumps: 20 reps
Kettlebell Swings: 20 reps
Repeat 2 times!

Rest 60 seconds and complete one more set of each of the three exercises below:

Deadlifts: 1 set X 8 reps
Squats: 1 set X 8 reps
Lunges: 1 set X 8 reps each leg

UltraCut Upper Body

Complete three sets of each exercise before moving to the next. Take 30-45 seconds rest between sets:

Bench Press: 3 sets X 8 reps
Pull-Ups: 3 sets X 8 reps
Overhead Press: 3 sets X 8 reps
Bent Over Row: 3 sets X 8 reps

Rest 60 seconds and complete the circuit below as quickly as possible:

Push-Ups: 20 reps
Underhand Pull-Ups: 12 reps
Dips: 20 reps
Burpees: 12 reps
Kettlebell Swings: 20 reps
Repeat 2 times!

Rest 60 seconds and complete one more set of each of the three exercises below:

Deadlifts: 1 set X 8 reps
Squats: 1 set X 8 reps
Lunges: 1 set X 8 reps each leg

More UltraCut Workouts HERE! (Discount Link!)

Straight Sprints

Track or Hill Sprints: Perform a 30-60 yard sprint, walk or rest for 30-60 seconds and repeat 8-12 times.

Sprint: 30-60 yards
Rest: 30-60 seconds
Repeat 8-12 times!

Better than Sprints?!

Although the workouts above state that they are for men, anyone can do them. Women and men alike can perform these workouts and see incredible results! Remember, the key to fat burning success is intensity. And with the 7 workouts we have just covered, intensity is written all over them!

For a crazy brand new high intensity workout program, be sure to check out the Superhero Sprints system that guarantees more results in 6-weeks than you have seen in the previous 6-months!

Quick Fat Burning Workouts

We all love quick fat burning workouts. Not only in the sense of when we are crunched for time, but ones that will bring us quick results. The majority of us don’t have the time or patience for long, slow boring cardio and that is a good thing. Not only does long, traditional cardio take hours out of your day, but it also brings slow results.

If you have ever done this style of working out in the past, you know exactly what I am talking about.

There is a much better, and much quicker way of doing your workouts.

What quick fat burning workouts should you be focusing on?

There are a few different ways that you can speed up your results in terms of fat loss, and all of these can be done in under 20 minutes (many in just 4 minutes!):

Sprints

If you have spent any time on this site, you have heard me say: “Sprints are the best fat burning and physique shaping workout on the planet.” Not only that, but they are also the most time efficient workout you can do.

When you do sprints, an all out burst of speed for a short period of time, you are literally forcing your body to burn unwanted fat. Plus, you are:

Boosting your metabolism allowing your body to burn calories and fat for hours
Increasing lean muscle
Boosting testosterone and Growth Hormone, both incredibly important for men and women when trying to stay lean, strong, and healthy.
Improving insulin sensitivity and heart health

Just to name a few…

Sprint workouts are not complicated. They simply require you to go out and perform an all out burst of speed for a short period of time, rest and repeat. Below are the best forms of sprint workouts that you can do:

Track Sprints
Hill Sprints
Sled Pushes
Basketball Court Sprints
Rowing Machine
Bike Sprints
Pool Sprints
Treadmill
Elliptical

I recommend sticking with the top 5 on the list. Those are the ones that bring the best results. If you are a beginner, start out on the rowing machine, bike, or in the pool as this will be less demanding on your body.

Example Sprint Workout:

Exercise: Track Sprints

Perform a 30-60 yard sprint, walk or rest for 30-60 seconds and repeat 8-12 times.

Sprint: 30-60 yards
Rest: 30-60 seconds
Repeat 8-12 times!

Interval Training

Some interval workouts can get the job done in as little as 4 minutes. Talk about quick! And yes, short interval workouts have been proven to be better for you that long slow cardio, both in terms of fat loss and overall health!

In a study done by the University of South Wales, researchers divided individuals into two groups.

Group A trained three days a week performing 20 minutes of intervals, which included 8 seconds of work followed by 12 seconds of rest and repeating for the duration of the 20 minutes.
Group B trained three days a week performing 40 minutes of cardio going at the same pace throughout the workout.

We can note here that group B trained twice as long as group A, yet the results of the study were shocking…

Group A were the ones that saw significant fat loss while group B participants saw nearly ZERO results.

One person in Group B actually gained weight over the 15 week study even through they spend 120 minutes a week working out.

Participants in Group B were able to see significant fat loss with one person losing 15 pounds of fat while claiming she was still eating a bad diet at the time.

Can you imagine if the interval participants would have been eating healthy during the study? Their results would have doubled or tripled.

Here is the problem that our long slow cardio group ran into…

When you go for a jog, you only burn calories while during the workout. Once your workout is over, your calorie and fat burning stops.

To get the results you are looking for, you must engage in workouts that will allow your body to burn fat and calories for hours and even days after your workouts are finished.

Intervals will do this for you!

And the best part is your workouts don’t have to last for hours. They just need to be intense, quick workouts and you will be good to go. When done properly, a simple 4-minute workout will do the trick.

Quick Fat Burning Interval Workouts:

Remember, your fat burning workouts do not have to be complicated. Most times sticking to the basics is what does the best job!

Under 4-minute Workouts:

Workout 1:

Description: 20 seconds on, 10 seconds rest for 4 minutes! Move from one exercise to the next and repeat.

Exercises: Push-Ups, Rock Climbers

Workout 2:

Description: 20 seconds on, 10 seconds rest for 4 minutes! Move from one exercise to the next and repeat.

Exercises: Squat Jumps, Jump Lunges

Workout 3:

Description: 20 seconds on, 10 seconds rest for 4 minutes! Move from one exercise to the next and repeat.

Exercises: Burpees, Kettlebell Swings

Under 8-Minute Workouts:

Workout 4:

Description: 20 seconds on, 10 seconds rest for 8 minutes (16 rounds)! Move from one exercise to the next and repeat.

Exercises: Push-Ups, Burpees**

**For 3 of the rounds, you can replace burpees or push-ups for Bodyweight squats. But use wisely. You can only do it 3 times throughout the entire workout.**

Workout 5:

Description: Complete 3 minutes of the first exercise, rest 2 minutes, then complete 3 minutes of the second exercise:

Push-Ups: As many as possible in 3 minutes!
Rest: 2 minutes
Squat Jumps: As many as possible in 3 minutes!

Workout 6:

Description: 30 seconds on, 15 seconds rest for 8 minutes! Move from one exercise to the next and repeat.

Exercises: Overhead Press, Overhead Squats, Arnold Press, Single Leg Squats (foot on a bench)

Under 12-Minute Workouts:

Workout 7:

Description: 30 seconds on, 30 seconds rest for 12-minutes! Move from one exercise to the next and repeat.

Exercises: Sprints in place, Squat Jumps, Burpees

Workout 8:

Description: 30 seconds on, 30 seconds rest for 12-minutes! Move from one exercise to the next and repeat.

Exercises: Defensive Slide Side Shuffle, Push-Ups, Single Leg Leap Ups

Workout 9:

Description: Move from one exercise to the next with no rest. Rest 30 seconds between rounds! Complete as many rounds as possible in 12 minutes.

Exercises:

Kettlebell Swings: 20 reps
Goblet Squat: 15 reps
Pull-Ups: 10 reps
Burpees: 5 reps

As you can see, your workouts do not have to be complicated! Stick to simple, high intensity exercises that are proven to bring results like the ones found in the workouts above.

If you start throwing in sprints and high intensity intervals into your workout routine, your fat burning results are going to soar. It is time for you to stop the long slow cardio, and instead focus on the quick fat burning workouts above!

Photo Cred: House of Ben

Fat Burning Workouts For Women

7 free fat burning workouts for women below!

Fat Burning Workouts That Women Will Enjoy

Most women want to do different fat burning workouts than men do. The problem however, is that so many times we see personal trainers and coaches giving women the same workouts that they give to men. From years of experience training women, the majority do not want to spend their time deadlifting and squatting 2 days a week, or doing 5 repetitions of a heavy weight exercises.

Instead, women want workouts that are high intensity, challenging, and bring results. I am not saying there is anything wrong with squatting or deadlifting, because these certainly are great exercises. But we must understand that there are plenty of variations that women can do that are more enjoyable and bring great fat burning results!

What Fat Burning Workouts Do Women Like?

As was stated, most women like workouts that are challenging and high intensity. Workouts such as high intensity interval training (HIIT), circuit training, and sprints circuits are great examples. Not only will these workouts get the job done for you, but they allow you to choose exercises you enjoy doing.

For example, if you don’t like doing barbell squats why not perform a goblet squat or sumo squat or squat jumps? If you don’t like to bench press, why not do push-ups or dumbbell press? If you don’t like lifting weights at all, there are plenty of incredible bodyweight exercises for you to choose from.

Do not limit yourself on the kinds of fat burning workouts you can do just because you don’t like an exercise. Instead, get creative and go hard so you can get the results you want!

Fat Burning Exercises For Women

Below, we have listed over 30 different exercises and exercise variations for you to choose from. The options are truly endless when building your fat burning workouts!

Squats: Barbell squats, goblet squats, sumo squats, dumbbell squats, overhead squats, bodyweight squats, squat jumps, lunges, single leg lunges, split lunge
Deadlifts: Barbell deadlifts, dumbbell deadlifts, single leg deadlifts, single leg dumbbell deadlifts
Presses: Bench Press, overhead press, dumbbell flat press, dumbbell incline press, dumbbell decline press, push-ups, knee push-ups, bench push-ups, dips, bench dips
Pulls: Pull-Ups, jumping pull-ups, assisted pull-ups, seated rows, lat pull downs, standing rows, bent over row, flat row, dumbbell single arm row
Full Body: Burpees, rock climbers, cross body rock climbers, any kind of jumping exercise, plank to push-up, kettlebell swings, battle ropes, medicine ball slams

As you can see, the fat burning exercise options are endless. All you will need to do is find the exercises you enjoy and get to work.

How To Structure Your Fat Burning Workouts?

Remembering that intensity is the key to burning fat, there are three main workout structures you should focus on when forming your fat burning workouts:

High Intensity Interval Training (HIIT)
Circuit Training
Sprint Circuits

No matter what style workout you decide to perform, always keep in mind that before you go to the gym you should know exactly what you will be doing that day. Having a plan in very important if you want to see results!

High Intensity Interval Training For Women

Interval workouts involve doing an exercise for a short period of time, resting and repeating. There are plenty of interval styles to choose from:

12 seconds of work, 8 second rest
20 seconds of work, 10 second rest
15 seconds of work, 15 second rest
20 seconds of work, 30 second rest
30 seconds of work, 30 second rest

This is just five examples of what kind of intervals you can do. What you want to make sure of with the interval times you choose, is that they are challenging and pushing you!

Circuit Training For Women

Circuit training involves moving from one exercise to the next with little or no rest, and completing all exercises prescribed before taking a rest period. Circuit training is a great way to get a lot of work done in a short period of time. For example, you could perform 4 different exercises at 10 reps each, rest for 30 seconds and repeat 3 times. This would take you anywhere from 4-6 minutes to complete. You would then move on to a new circuit and do a different set of 4 exercises.

When you are in a crunch for time, circuit training is the way to go!

High Intensity Cardio For Women

Although HIIT and circuit training are a form of cardio, you should also include some high intensity sprint circuits a few times per week. Just going out to a track or field and doing 8-12 full speed sprints will do the trick!

Don’t fall into the trap of thinking you have to do cardio for hours on end to lose fat. A sprint workout lasting 10-15 minutes will burn more fat than any long slow cardio workout ever could. Remember, intensity is the key to your fat burning success. The higher the intensity, the better!

Fat Burning Workouts For Women

(Remember, if an exercise is too hard, replace it with one of the variations above!)

High Intensity Interval Workout Examples:

Full-Body Workout: Interval 20 seconds on, 10 seconds rest for 16 rounds (8 minutes)

Exercises: Push-Ups, Bodyweight Squats, Burpees, Rock Climbers

Push-Ups: 20 seconds
Rest 10 seconds
Bodyweight Squats: 20 seconds
Rest 10 seconds
Rock Climbers: 20 seconds
Rest 10 seconds
Burpees: 20 seconds
Rest 10 seconds
Repeat 16 times!

Upper Body Workout: Interval 30 seconds on, 30 seconds rest for 10 rounds

Exercises: Overhead Press, Bent Over Row, Chest Press, Jumping Pull-Ups

Overhead Press: 30 seconds
Rest 30 seconds
Bent Over Row: 30 seconds
Rest 30 seconds
Chest Press: 30 seconds
Rest 30 seconds
Jumping Pull-Ups: 30 seconds
Rest 30 seconds
Repeat 10 times!

Lower Body Workout: Interval 30 on, 30 seconds rest for 7 rounds

Exercises: Goblet Squats, Squat Jumps, Single Leg Squat, Alternating Lunges

Goblet Squat: 30 seconds
Rest 30 seconds
Squat Jumps: 30 seconds
Rest 30 seconds
Single Leg Squat: 30 seconds each leg
Rest 30 seconds
Alternating Lunges: 30 seconds
Rest 30 seconds
Repeat 7 times!

Circuit Training Workout Examples:

(Remember, if an exercise is too hard, replace it with one of the variations above!)

Full Body Circuit: Move from one exercise to the next with no rest. Rest only where it says to rest.

Exercises: Barbell Squats, Jumping Pull-Ups, Squat Jumps, Push-Ups, Kettlebell Swings

Barbell Squat: 12 reps
Jumping Pull-Ups: 10 reps
Squat Jumps: 15 reps
Push-Ups: 10 reps
Kettlebell Swings: 20 reps
Rest 60 seconds and repeat 3 times!

Upper Body Circuit: Move from one exercise to the next with no rest. Rest only where it says to rest.

Exercises: Chest Press, Standing Dumbbell Row, Push-Ups, Seated Row

Dumbbell Chest Press: 12 reps
Standing Dumbbell Row: 12 reps
Push-Ups: 12 reps
Seated Row: 12 reps
Rest 60 seconds and repeat 3 times!

Lower Body Circuit: Move from one exercise to the next with no rest. Rest only where it says to rest.

Exercises: Goblet Squat, Squat Jump, Barbell Lunges, Jump Lunges

Goblet Squat: 12 reps
Squat Jumps: 15 reps
Barbell Lunges: 10 reps each leg
Jump Lunges: 10 reps each leg
Rest 60 seconds and repeat 3 times!

High Intensity Cardio Workout Example:

Exercise: Field Sprints

Perform a 30-60 yard sprint, walk or rest for 30-60 seconds and repeat 8-12 times.

Sprint: 30-60 yards
Rest: 30-60 seconds
Repeat 8-12 times!

Looking for even more fat burning workouts for women? Take a look at the program below:

Photo Cred: dno1967b, lululemon athletica