Good Fat Burning Workouts

One of the most popular questions I hear people ask is ‘Do you have any good fat burning workouts for me to do today?’ My answer is always the same: “Of course I do!”

I have always taken pride in the workouts I create for others and love any chance and opportunity to provide someone with a workout that is going to help them burn fat and get fit.

Here at Fat Burning Workouts HQ, we don’t just create good fat burning workouts we create great fat burning workouts!

Workouts that will eliminate unwanted fat, and replace it with ripped, lean muscle.

With the wide variety of workouts found on this site, you will never be left wondering what workout you should do next. Whether you have 30-minutes, 10-minutes, or just want a simple quick fat burning workout… You can find it all!

So what good fat burning workouts should you try this week?

Below are five different workout options for you to choose from. These simple yet powerful workouts will definitely have you saying “that workout wasn’t good… It was GREAT!”

Workout 1:

After each exercise, you will perform 3 burpees. Move from one exercise to the next with little or no rest. Rest only when it says to rest. (And don’t you forget to do those 3 burpees after each exercise!)

Box Jumps: 15 reps
Push-Ups: 15 reps
Bear Crawl: 30 yards
Dive Bomber Push-Ups: 10 reps
Broad Jump: 30 yards
Rest 60 seconds and repeat 3 times!

Workout 2:

All you need for this workout is a pair of dumbbells. Move from one exercise to the next with little or no rest and complete as many rounds as possible in 10 minutes.

Squat to Press: 15 reps
Renegade Row with Push-Up: 10 reps
Dumbbell Overhead Single Leg Squat: 10 reps each leg (foot on a bench)
Burpees with Dumbbells in hand: 10 reps

Workout 3:

Interval of 20 seconds on followed by a 10 second rest and repeat for 16 rounds (8 minutes). Simple yet powerful!

Push-Ups
Squat Jumps

Workout 4:

Leg Press: 12 reps
Quick Step Ups (12 inch stair or box): 15 each leg
Goblet Squats: 15 reps
Step-ups (24 inch box or bench): 10 each leg
Rest 45 seconds and repeat 5 times!

Workout 5:

There you have it, five amazing fat burning workouts that will help get you fit faster than ever before!

10 Minute Fat Burning Workout

Five, 10-Minute Fat Burning Workouts

A few solid 10-minute fat burning workouts is all you need to get beach body ready in just weeks. There is no need to spend hours a day trying to get the body you desire. If you set your workouts up properly, 10 minutes is far enough time!

If you want longer workout options, be sure to check out: 30-minute fat burning workouts and our fat burning workouts for men and women articles.

For today’s topic, let’s jump right in and show you exactly how you can attain an amazing physique in just 10-minutes a day, performing 3-5 workouts a week:

Fat Burning Workouts In Under 10-Minutes

Workout 1:

Exercises:

Squat to Press: 15 reps
Renegade Row with Push-Up: 10 reps
Dumbbell Single Leg Squat: 10 reps each leg
Burpees with Dumbbells: 10 reps

Complete as many rounds as possible in 10 minutes. Move from one exercise to the next, resting only when needed.

Workout 2:

Perform intervals of 30 seconds on, 30 seconds rest and repeat for 3 rounds!

Exercises:

Box jumps
Single leg squat jumps
Leap ups

Workout 3:

Exercises:

Incline Dumbbell Press: 12 reps
Single Leg Bulgarian Squat: 15 reps
Push-Ups: 10-25 reps (depending on fitness level)
Dumbbell Back Lunges: 20 reps (10 each side)
Rest 30 seconds between each round and repeat 3 times!

Workout 4:

Workout 5:

Move from one exercise to the next with no rest. Rest only where it says to rest!

Exercises:

Bench Step-Ups: 30 seconds each leg
Rock Climbers: 30 seconds
Straight from the rock climbers position, perform a 15-30 second all-out sprint
Rest 60 seconds and repeat 3 times

Workout 6:

Move from one exercise to the next with no rest. Rest only where it says to rest!

Exercises:

Single Leg Deadlifts (bodyweight): 30 seconds each side
Sumo Squats (Dumbbell or Bodyweight): 30 seconds
Burpees with Cross Body Mountain Climber: 30 seconds
30 second rest, repeat 3 times!

The five workout options above, plus the many more fat burning workouts found on this site is a great place to help you get started.

Remember to keep your workouts intense throughout as this is what will allow for endless hours of fat burning!

Still want more? Try a few of these metabolic boosting workouts:

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:

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