Fat Burning Workouts For Women At Home

Amazing Fat Burning Workouts Women Can Do At Home

We all love a good fat burning workout that can be done right at home. For me personally, at home workouts are one of my favorite things to do. With just a few pieces of equipment and as little as 4 minutes, you can get one amazing workout in. As we discussed in out ‘Fat Burning Workouts For Women‘ article, men and women look for different aspects when it comes to working out.

With that in mind, the workouts you will find below were written specifically for women who want to workout at home. They involve exercises that will tone the butt, legs, arms, and abs and will help burn tons of fat in the process. Now sure, men can partake in these workouts but from testing them on a wide range of clients, it is women who seem to enjoy them more!

Below are three different fat burning workouts for women that are designed to be done right at home:

Workout 1: Full Body

Complete 30 seconds of each exercise, then move to the next exercise with no rest. After each full circuit, rest 30 seconds and repeat 3 times. Once you finish 3 rounds of the first circuit, move to the next!

Circuit 1:

Push-Ups: 30 seconds
Hip Raises: 30 seconds
Squat Jumps: 30 seconds
Single Leg Hip Raise: 30 seconds each leg
Spider Climbs: 30 seconds
Rest 30 seconds and repeat 3 times!

Circuit 2:

Push-Ups: 30 seconds
Duck Under Lunges: 30 seconds
Single Leg Touch Downs: 30 seconds each leg
X-Body Mountain Climbers: 30 seconds
Shuffles in Place: 30 seconds
Rest 30 seconds and repeat 3 times!

Circuit 3:

Push-Ups: 30 seconds
Lateral Lunges: 30 seconds
Lateral Hip Raise: 30 seconds each side
Squat to Squat Jump: 30 seconds
Burpees: 30 seconds
Rest 30 seconds and repeat 3 times!

Workout 2: 4 Minute Burpee Finisher

One of my favorite workouts to do because of it simplicity and high intensity. For this workout, all you will do is perform as many burpees as you can in 4 minutes. For more advanced participants, perform a push-up and squat jump on each repetition.

Workout 3:

Move from one exercise to the next resting 15 seconds in between exercises. Rest 30 seconds between full rounds and repeat 3 times!

Incline Push-Ups: 30 seconds
Side Planks: 30 seconds each side
Mountain Climbers: 30 seconds
Bench Dips: 30 seconds
Hop Backs: 30 seconds
Alternating Back Lunges: 30 seconds
Burpees: 30 seconds
Rest 30 seconds after the full round and repeat 3 times!

There you have it, three amazing fat burning workouts for women at home. Each of these workouts is designed to get you into incredible shape and get you toned up for whatever life throws your way (ie. beach season, wedding, spring break, etc.)

Be sure to leave some feedback before you go, as I always love hearing from you!

Treadmill Fat Burning Workouts

By now you should know that here at Fat Burning Workouts HQ, we are not fans of long slow cardio. So in writing this post, Treadmill Fat Burning Workouts, I was a little hesitant because when most people think of the treadmill they think of jogging on it for hours on end.

However, when utilized properly, the treadmill can be a powerful fat burning tool that you can use to your advantage. Although not my first choice of cardio equipment (the rowing machine is if you were wondering), the treadmill can be of use especially for beginners and those who can’t get outside year-round.

When putting together the 4 treadmill fat burning workouts below, I kept one thing in mind: intensity!

As we have discussed in previous articles, intensity is the key to burning tons of fat. As we saw in our 10-minute fat burning workout article, you can burn more fat in 10-minutes by doing high intensity workouts than you can doing a 60-minute jog on a treadmill.

The reason for this is your body utilizes the most fat burning when it works close or near it’s anaerobic threshold. This means doing exercises such as sprints, high intensity intervals and circuits, and the workouts found here on Fat Burning Workouts HQ!

Before jumping into the workouts, let’s first go over some preparation:

Preparation to your Treadmill Fat Burning Workouts

Step 1: Always warm up properly

Before doing any workout, you should always make sure you are fully warmed up. This means doing some dynamic stretching, a light 2-3 minute jog, and some bodyweight exercises.

Step 2: Do 1-2 minutes of intense exercise after your warm-up

This can include some burpees, one or two sprints on the treadmill, or some bodyweight exercises. The reason for this is to ensure your are fully ready to go so you can jump right into your workout.

Step 3: Have your water and towel by your side

Don’t be leaving the workout to run down and get water or a towel. Have that with you at the start. These workouts will require you to stay on task, so when the workout starts be focused and ready to go!

Step 4: Be safe

We have all seen the YouTube videos of someone falling off a treadmill… Don’t let this be you. Go at a pace you are comfortable doing while still pushing yourself to get better. Remember that safety is first!

Treadmill Fat Burning Workouts

Workout 1: Straight Up Sprints!

Equipment Needed: Treadmill

For this workout, you will complete 10 full speed sprints at 30-60 seconds each depending on fitness level. After each sprint, slow down and walk or jog for 30-60 seconds and repeat. An example 5 sprints is below (I am using level 10 as an example. Use a level that meets your needs).

After warm up…

Jog: 30 seconds
Sprint 1: 45 seconds on level 10
Jog or Walk: 30 seconds
Sprint 2: 45 seconds on level 10
Jog or Walk: 30 seconds
Sprint 3: 45 seconds on level 10
Jog or Walk: 30 seconds
Sprint 4: 45 seconds on level 10
Jog or Walk: 30 seconds
Sprint 5: 45 seconds on level 10
Repeat until you have done 10 sprints!

Total workout time: Around 15 minutes depending on warm-up!

Workout 2: Bodyweight Blaster

Equipment Needed: Treadmill, bodyweight

Move from one exercise to the next, resting only where it says to rest. Beginners should lower the numbers on the bodyweight exercises and add more rest time if needed.

After warm up…

Circuit 1:

Treadmill Sprint: 30 seconds
Rest 30 Seconds
Push-Ups: 15 reps
Bodyweight Squat: 15 reps
Burpees: 15 reps
Rest 30 seconds and repeat 3 times!

Circuit 2:

Treadmill Sprint: 30 seconds
Rest 30 Seconds
Squat Jumps: 15 reps
Close Grip Push-Ups: 15 reps
Cross Body Mountain Climbers: 15 reps each leg
Rest 30 seconds and repeat 3 times!

Circuit 3:

Treadmill Sprint: 30 seconds
Rest 30 seconds
Bodyweight Squats: 20 reps
Squat Hold: 20 seconds
Bodyweight Squats: 20 reps
Squat Hold: 20 seconds
Rest 30 seconds and repeat 3 times!

In all you will perform three sets of three different circuits, and a total of 9 treadmill sprints!

Workout 3: Dumbbell Finisher

Equipment Needed: Treadmill, pair of dumbbells, bodyweight

After warm up…

Workout 4: The Murph (courtesy of Crossfit!)

Equipment Needed: Treadmill, bodyweight, pull-up bar

I typically do this workout outdoors, however, when it is negative 20 degrees outside it can get kind of difficult!

1 mile run on treadmill
100 Pull-Ups
200 Push-Ups
300 Bodyweight Squats
1 mile run on treadmill

You must start and end with a 1-mile run. You can complete the pull-ups, push-ups, and bodyweight squats in an order or fashion. Beginners should lower the number of reps, and distance on the treadmill.

As you can see, you can create some amazing Treadmill Fat Burning Workouts simply by getting creative. Don’t fall into the trap of thinking the treadmill is only for the people wasting their time doing long slow cardio. Go out and show them what a real treadmill workout should look like, and watch as you start burning more fat than ever before!

Did you know you could perform Superhero Sprints on a Treadmill? Well you can, and this unique style of sprinting can TRIPLE your fat burning. Check it out:

Extreme Fat Burning Workouts

If you are looking to bump up the intensity in your workouts, then look no further than our four latest Extreme Fat Burning Workouts!

Many of the workouts found on this site can be categorized as ‘Extreme’, but what makes the workouts below different is they are also ‘Challenge Workouts.” This means, you will try and complete each of the workouts as fast as possible, then when you decide to do the same workout again, your goal is to beat your previous time.

The extreme fat burning workouts below are advanced but can be catered to any fitness level.

If a repetition count is too high or too low, simply lower it to fit your fitness level. If an exercise is too hard, be sure to alter it so you can do perfect reps. For example, if you cannot do regular push-ups, perform them on your knees or on a bench.

Extreme Fat Burning Challenge Workouts

Before jumping into the extreme challenge workouts below, give this workout a try first:

Starter Workout:

You will perform the four exercises below the video in a 20-10 interval fashion. This means 20 seconds of the exercise, followed by a 10 second rest and repeating:

Exercises:

Squat Jumps
Push-Ups
Burpees
Alternating Lunges

This is a great workout to start with before moving into the workouts below. Remember the following workouts are EXTREME!

Each workout is to be completed as fast as possible with as little rest as possible!

Workout 1: 300 reps

Complete all reps of one exercise before moving to the next!

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

(This workout can also be found in our Fat Burning Workouts For Men section!)

Workout 2: 400 reps

Complete all reps in any fashion or order.

100 Push-Ups
100 Squat Jumps
100 Pull-Ups
100 Burpees

Yes, you read that properly… 100 Burpees! Beginners should cut the repetitions in half for each exercise and perform jumping pull-ups and knee/bench push-ups. If you need to, lower the burpee count to 25 reps the first time you do this workout!

Workout 3: 500 reps

Complete 50 reps of one exercise before moving to the next! Finish as quickly as possible keeping perfect form throughout. Rest when needed. (A similar workout can be found in our Fat Burning Workouts From Home article!)

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 Plank to Push-Ups
50 Inverted Row
50 Burpees
50 Double Jumps

Workout 4: 1000 reps

Overhead Press can be done with dumbbells or a barbell. Choose a weight that you can perform 15-20 reps with on each attempt.

There you have it, four Extreme Fat Burning Workouts right at your finger tips. Take the challenge and see how fast you can finish!

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:

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: