Fat Burning Home Workouts

Just because you cannot go to the gym there is no reason you cannot get a workout in.  Try one of these great fat burining options:

 

5 Fat Burning Home Workouts

Warm up:

High knees-30 sec or 30 count

Butt Kickers-30

Windmill toe touches-30

Cross Jacks-30

Side lunges(alternate sides)-60

Jumping twists-30

 

 #1-Blast

Do Warm up

20 squats 

20 alternating front crossover lunges

10 burpees

10 squat jumps

—-Repeat-for a total of 4 times resting only when necessary———————

Walk or stretch for cool down

 

#2-Pow

Do Warm up

Leg Circuit Do  1 time

20 squats with side straight leg lift(ABDuction)-10 each leg 

20 alternating Lateral lunges

10 burpees

10 squat jumps

Next Do:

Seesaw Lunges-10 each leg.  If these bother your knees do alt. rear lunges

Push ups-10

Air pulls-20

-------repeat for a total of 2 times

Do Leg Circuit 1 time

Next Do:

1 leg bridge lifts-10 each leg

Froggy Crunches-10

Tricep Dips-10

-------repeat for a total of 2 times 

Do Leg Circuit 1 last time

Walk or stretch for cool down

 

#3-Crunch

Warm up

Leg Circuit  Do 1 time

20 squats with alt rear extensions-10 each leg 

20 alternating rear crossover lunges

10 burpees

10 squat jumps

Next Do:

Scissor Kicks-30 secs

Lie on your back and do opposite hand to toe reach, crunching up with chest and

   shoulders-30 sec

Side Plank-30 secs a side

-------repeat for a total of 2 times 

Do Leg Circuit 1 time

Next Do:

UP down plank-30 secs

Supermans-20--lie face down in X position and lift both legs and both arms at same 

   time(just a little lift)

Froggy Crunches-30 sec

-------repeat for a total of 2 times

Leg Circuit Do 1 last time

Walk or stretch for cool down

 

#4 Bang Bang

Do Warm up

Leg Circuit -Do 1 time

20 squats 

20 alternating rear crossover lunges

10 burpees

10 squat jumps

 

Next do:

Seesaw Lunges-10 each leg

Push ups-10

Air pulls-20

-------repeat for a total of 2 times 

 

Leg Circuit -Do 1 time

20 squats --change squats to add side straight leg lift(ABDuction)-10 each leg

20 alternating rear crossover lunges

10 burpees

10 squat jumps

 

Next do:

1 leg bridge lifts-10 each leg

Froggy Crunches-10

Tricep Dips-10

-------repeat for a total of 2 times 

 

Leg Circuit -Do 1 time

20 squats  --change squats to add rear straight leg lift(rear extension)-10 each leg

20 alternating rear crossover lunges

10 burpees

10 squat jumps

 

Next do:

Scissor Kicks-20

Side Plank-30 secs a side

Supermans-20--lie face down in X position and lift both legs and both arms at same 

   time(just a little lift)

-------repeat for a total of 2 times 

 

Leg Circuit -Do 1 time

20 squats 

20 alternating rear crossover lunges

10 burpees

10 squat jumps

 

Walk or stretch for cool down

#5 Tabata Style

Do Warm up

Choose 1 or 2 exercises from this list:  Squats, Squat Jumps, Mountain Climbers, 

V-Jumps, Burpees, Push ups, Fast feet , front lunges, rear lunges, lateral lunges, crossover front or rear lunges, Plunges, Jump rope.

 Do 20 seconds of high intensity work and 10 seconds rest or recovery and repeat this sequence 8 times.  For more fun choose 2 exercises and alternate between the 2 of them for 8 rounds.  

 Don’t forget that intensity matters.  This is supposed to be high intensity work for 20 sec. Your 10 sec rest period makes you able to do it again.   Make this as hard as possible for best results.