A lot of people have been asking me for an effective fat burning workout that can be done at home without the use of equipment. And I totally understand that not everyone has access to a gym so I’m happy to help those of you that don’t with a simple but super effective high-intensity interval training fat loss workout. The only thing that you’ll need is your own body and a timer.
Here Are 10 Exercises That Burn Belly Fat At Home
1. Sprawl to Reverse Lunge
2. Pushup Jack
2. (Regression) Plank Jack
3. One-Sided Split Jump
4. Full Body Scissors
4. (Regression) Legs Up Crunches
5. Step up to Squat thrust
6. Lateral Mountain Climbers
7. High Knees
8. Broad Jump with Back Pedal
9. Dive bombers
10. Plyo Step Up with alternate leg extension
10. (Regression) Alternating step ups
These 10 exercises that I’m about to share with you are very good at working multiple joints and multiple muscle groups allowing you to burn more calories in less time. They’re also great at getting your heart rate and your breathing rate way up and like I said you can do them all from the comfort of your own home. The way that I want this workout performed is for each exercise you’re going to do 20 seconds on and 10 seconds off for your break. Repeat each exercise 8 rounds of the 20 seconds on and 10 seconds off before taking a 1 minute break and moving onto the next. I know only 20 seconds on may sound easy and it made him feel easy at first but trust me as the rounds go by you’re definitely going to start to feel it.
Let’s Jump Right In with the very first one the sprawl to reverse lunges. The way of this works is you start by placing both your hands on the ground directly under the line of your shoulder as if you’re getting ready to get down into a push-up position. Once you plant your hands on the ground jump your feet out wide apart rather than together. Then drop your hips to the ground and try to touch the ground with your hips.
Next you want to Bring your hips back up and jump your feet back in and stand all the way up. Now you want to perform 2 reverse lunges on each side. While keeping your feet hip-width apart step one of your feet back. The front foot should be flat and the back foot should be up on its toes. Drop your back knees straight down and right before touching the ground come back up and step back in. Then repeat the same thing on the other side. If the sprawls are too difficult for you to jump your feet out just walk out and walk back in. Remember you just going to repeat this for 20 seconds straight and then take a ten second break and you’ll repeat that on and off interval for 8 rounds. Then take that 60 second break and move on to the next one which is the push up Jack. To do this one start in a push-up position with both your feet together.
Next as you come down and lower yourself to the ground jump your feet out almost as if you’re doing a prone jumping jack. Then as you come back up off the ground jump your feet back in and repeat for 20 seconds. If you can’t do push-ups for 20 seconds or if it gets too hard at the later rounds don’t worry you can regress to regular plank jacks. Here you can either stay up on your hands or you would get into a plank on your elbows and just jump your feet out and in again and again. Try to do the push-up version as long as you can and then once you need the regression you can substitute for that.
Next we’re doing a one-sided split jump which is similar to plyometric lunges but it just requires a little less coordination. Start in a lunge position with one foot in front and one foot behind. Drop the back knee down to the ground and make sure that your front knee doesn’t go past your toes if it does then you have to step further back with your back foot. After bringing your back knee down explode and jump up as high as you can and land right back down in that lunge position. Repeat it until all 20 seconds are up and after your 10 second break switch sides for the next 20 seconds.
Up next you’re going to lay on the ground for a very effective ab exercise known as the full body scissors. Start by sitting on your butt. Raise your legs up off the ground and sit up with your upper body and point your hands towards your feet. Now bring both your arms and your legs all the way out. Then immediately bring them all the way back in and cross them over. Repeat this movement back and forth. If this is too difficult for you-you’re going to do long arm crunches. Moving on we’re almost halfway through with the fifth exercise which is the Step Up 2 a squat thrust or a sprawl those
Check out my client Kamran’s transformation where he lost a whole bunch of fat.