5 Fat Burning, Total Body Workouts You Can Do At Home (no equipment needed!)

5 total body, fat burning at home workouts

If you’re ever in need of an awesome, at-home workout, then I’ve got you covered! Each of these workouts is designed to be a total body, fat burning workout that you can do anywhere. They don’t require any equipment, which make them perfect for when you’re on vacation or simply can’t get to the gym. Each workout varies in length and intensity. Make sure to always start with a dynamic 5 minute warm-up, and take about 5 minutes to cool-down and stretch afterwards.

Workout #1

6 Rounds of:

  •  20 walking lunges
  • 5 burpees
  • 5 lateral lunges (5 each side)
  • 5 pushups
  • **turn around and repeat by lunging the other direction!

Workout #2

For this workout you will be doing 10-1 reps of each exercise. So start out by doing 10 reps of each exercise, then do 9 reps of each, then 8 reps, and continue until you do 1 rep of each exercise.

10-1 Reps of:

  • Squat jumps
  • Pike pushups
  • Jumping jacks
  • Reverse lunges
  • Mountain climbers (right leg + left leg = 1 rep)

Workout #3

This workout is a 10 minute AMRAP which means you are trying to get “as many rounds as you can” in 10 minutes.

10 minute AMRAP:

  • 10 Jumping lunges (10 each leg)
  • 10 Tricep dips (you can use a chair/bench/step)
  • 10 Sit-ups
  • 10 Ice Skaters (10 each side)

Workout #4

This workout is an EMOM, which stands for “every minute on the minute”. So for a total of 15 minutes, every minute you are to try to complete the list of exercises. If you finish early, then you get to rest. If you run out of time, then immediately start the list over again. It’s a race the clock type of workout!

15 Minute EMOM:

  • 10 Body Squats
  • 10 Pushups
  • 10 Glute Bridges

Workout #5

For this workout, mark off a set distance that you will use to travel. Depending on the space you have available, the length can vary. But make sure it’s long enough for a short sprint.

4 Rounds of:

  • Sprint 2 lengths
  • 5 Burpees
  • Lateral Shuffle 2 lengths
  • 10 Plank Shoulder Taps (right shoulder + left shoulder = 1 rep)
  • Traveling Ice Skater 2 lengths
  • 25 Body Squats
  • Walking lunge 2 lenghs
  • 50 Mountain Climbers

If you’re unsure what a certain exercise is, look it up on YouTube! If you also have a pair of dumbbells, then check out my Lower Body and Upper Body workouts.

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