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Best Fat Burning Workout At Home


So you have just a few minutes and you’re looking for a fat burning workout at home that will get your heart rate pumping and have you breaking a sweat in no time?

Then this is the routine for you!

Any level of ability can perform these fat burning exercises at home.

You heard that right. You can blast fat with body weight exercises only, no heavy weights, machine or other equipment required.

In fact, this type of exercise – bodyweight strength training with a high level of intensity done at a fast pace – is among the best for increasing metabolic rate and turning your body into a fat-burning machine.

This is a great beginner fat burning workout, and it’s equally challenging for intermediate and advanced. These are the best fat burning exercises for men in my arsenal, regardless of fitness level.

Here are a few facts and promises about this total body fat burning workout plan:

  1. Will leave you totally spent (like it did for me!)
  2. Includes fat burning workouts at home for beginners, intermediate or advanced.
  3. No equipment is needed.
  4. Includes exercises for all the major muscle groups including in the upper body, lower body and abs.
  5. Helps lose fat fast and build muscle mass.

Below is a picture of what I looked like when I completed this routine.  My bet is that you will look similar or worse!

But trust me…

When you see the results you’re going to get from the best fat burning exercises at home that I have to offer, you’ll be glad you made the effort!jeff cavaliere fat burning workout


Before we launch into one of the best fat burning workouts for home you’ll ever try, let me explain how it is going to work.

This is a full body fat burning workout that I’ve broken into three segments: upper body, lower body and abs. Each segment is made up of 4 exercises. For each section I will provide you with a fat burning exercises list with how to perform the rounds and rest time at the end of the section. See below for how to perform this routine based on your fitness level.


For the first 3 fat burning exercises in each segment you’ll do 15 seconds of work and then rest for 15 seconds. Perform 30 seconds of the 4th exercise. Take 30 complete seconds of rest, after completing each segment. Perform one round of the entire fat burn workout.


For the first three exercises in each segment, you’ll do 20 seconds of work followed by 10 seconds of rest. Do the 4th burnout exercise for 30 seconds. Take 30 seconds of rest at the end of each segment. Shoot for 2 rounds of this body fat burning workout.


For the first 3 moves in each segment, you have to do 25 seconds of work and you’ll only get to take 5 seconds of rest! You’ll do the 4th high-intensity exercise for 30 seconds. After completing each segment, take 30 seconds of rest. Try to do 3 complete rounds of this fat burning workout circuit.



Below are the top fat burning exercises for lower body that I’ve chosen for the first segment of this routine.

If you’re a beginner, do the first three exercises for 15 seconds of work followed by 15 seconds of rest. Intermediate will be doing them for 20 seconds of work and 10 seconds of rest, and advanced will do 25 seconds of work followed by 5 seconds of rest.

Everyone will do the 4th exercise for 30 seconds. At the end of this lower body segment, take 30 seconds of rest before moving on to the upper body segment of this fat burning bodyweight workout.


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split squat lateral hops

Exercise notes: This is a great intense exercise to include in any fat burning leg workout at home. Starting position is a split squat with left leg forward.  Jump your feet into split squats in a left-right-left fashion, jump laterally while still in split squat position and then reverse to split squat right-left-right, and repeat.


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ratchet squats

Exercise notes: For these high energy jumping squats, start in standing position with your feet shoulderwidth apart in squat position, then jump up rotating your body toward the left. Return to center and squat, then squat jump up rotating your body toward the right, and then return to the start. Even though you’re moving quickly, ensure you’re executing these with proper form.


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prisoner walk ups

Exercise notes: Starting position is standing on your knees with hands behind the head and arms out to the sides. Stand up into squat position one leg at a time keeping knees bent. Then return to start by returning knees to the floor, one leg at a time.


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side winders exercise

Exercise notes: Start in standing position with feet placed more than shoulderwidth apart in a squat with arms out in front of you parallel to the floor and hands clasped.  Rotate your arms and body toward the left dropping the left knee to the floor, and then rotate toward the right dropping the right knee.

Here are the complete instructions for how to perform this lower body fat burning workout routine:

fat burning workout lower body


Below is the second segment of this routine, which is an upper body fat burning workout.

Just like with the previous segment of this home workout, there are 4 fat burning exercises in this segment. Beginners will be doing 15 seconds of work and 15 seconds of rest for the first 3 exercises.  Intermediate will do 20 seconds of work and 10 seconds of rest, and advanced will do 25 seconds of work and 5 seconds of rest. All levels will do 30 seconds of the fourth exercise.

Once you’ve completed this segment of the fat loss workout, take 30 seconds of rest before moving on to the fat burning core workout segment.


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hover hops exercise

Exercise notes: Start in high-plank position with hands and feet hip width apart, then jump your feet in toward your body and then back out, and repeat. Keep core tight and knees slightly bent throughout this plank exercise.


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step through pushups

Exercise notes: Any upper body workout should contain some variation of a pushup, and this one is a real challenge. Perform a pushup and then bring your left leg across and under the body, touching the left foot on the floor next to the right side of the body. Return to starting position, pushup again and repeat with the right leg. 


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pushup toe tap

Exercise notes: Yet another challenging pushup variation. Perform a pushup, then reach back to touch your right hand to your left toe.  Pushup again and then touch your left hand to your right toe.


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hover pulses exercise

Exercise notes: After doing the first three exercises, this burnout feels tougher than it looks!  Hover and pulse in push-up position.

Below is the breakdown for performing this upper body fat burn workout whether you are beginner, intermediate or advanced:

fat burning workout upper body



Here are the body weight exercises that make up the fat burning ab workout segment for this exercise routine.

All good fat burning workouts should include some ab work, but it’s important to know that strengthening the abdominal muscles doesn’t actually burn belly fat.

Instead, you need to do exercises that get your heart rate up, and workouts to burn fat and build muscle at the same time.  This is because you have to burn overall body fat to decrease your body fat percentage, and then in turn you will also lose belly fat.  Building muscle mass anywhere in the body will also increase your metabolism to help you burn fat fast even while you’re at rest.

That said, below are the fat burning ab exercises that make up the core segment of this intense fat burning workout.

As with the other segments, beginners will do 15 seconds of work and 15 seconds of rest, intermediate 20 seconds of work and 10 seconds of rest, and advanced 25 seconds of work and 5 seconds of rest for the first three exercises to burn body fat. All levels will do the fourth exercise for 30 seconds.


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twisting pistons exercise

Exercise notes: Start in low plank position with elbows on the floor, feet shoulder width apart.  Jump your feet in and toward the left, jump back to plank and then jump your feet in and toward the right. This is a killer exercise that targets the oblique muscles!


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black widow knee slides

Exercise notes: Start in high-plank position, then bring the left knee in toward the left arm. Slide the knee up the arm, then slide it back down and return to plank.  Repeat with the right leg. This move targets all of the abdominal muscles!


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lateral mountain climber exercise

Exercise notes: Perform these mountain climbers by jumping your feet out slightly laterally, instead of straight back. Those move hits the abdominal and oblique muscles.


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v-sit pulse exercise

Exercise notes: Start in a v-sit position with hands planted on the floor behind you, and begin pulsing the legs slightly toward the body. Killer move for the lower abdominal muscles.

Here’s an at-a-glance look at how to perform the core segment of this fat burning workout at home without equipment:

As I’m sure you could see, this is one of the best fat burning workouts for men because it is extremely challenging and effective.  I wouldn’t recommend doing this structured workout daily because you’ll risk overtraining, especially if you are also performing regular strength training workouts.  However, you can perform this ATHLEAN-X high-intensity workout 2-3 times per week, making sure to respect 2 complete rest days per week for recovery. If you’re a beginner and you’ve been doing inconsistent workouts up to this point, this 15 minute routine is a great way to get yourself going again.

If you’re looking for a complete program to help you build muscle while burning more fat, I’ve got you covered with my ATHLEAN-X programs! All of them come with the X-Factor Meal Plan that makes fat loss easy!


  1. It’s definitely possible to get an effective fat burning workout at home with no equipment!
  2. I’ve given you 4 good fat burning exercises each for lower body, upper body and core that you can perform as a complete fat loss workout. I’ve given you indications for how to perform it for beginner, intermediate and advanced levels.
  3. If you’re trying different exercises to lose belly fat, it’s important to know it’s not possible to spot reduce belly fat without losing overall body fat. Instead, you should look for strength training workouts that build muscle mass and burn fat at the same time like this one, with the goal of losing overall body fat. Your belly fat will decrease along with it!

Watch the YouTube version of this article
Jeff Cavaliere Headshot

Jeff Cavaliere M.S.P.T, CSCS

Jeff Cavaliere is a Physical Therapist, Strength Coach and creator of the ATHLEAN-X Training Programs and ATHLEAN-Rx Supplements. He has a Masters in Physical Therapy (MSPT) and has worked as Head Physical Therapist for the New York Mets, as well as training many elite professional athletes in Major League Baseball, NFL, MMA and professional wrestling. His programs produce “next level” achievements in muscle size, strength and performance for professional athletes and anyone looking to build a muscular athletic physique.

Read more about Jeff Cavaliere by clicking here

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