Today I’ll be sharing with you my favorite home workout program packed with one of the best exercises you can do at home that will help deliver amazing fat loss results!
Something that I have spoken about before is:
How people tend to misunderstand the way cardio exercises work and how they are suppose to help you lose body fat.
Most often, when we hear the word cardio we immediately envision low-intensity exercises such as jogging or light cycling.
That can go on for anywhere from 30 minutes to hours.
I mean, don’t get me wrong…
If you enjoy going for a long walk or jog, then by all means go ahead and do so. But if you expect to use these formats of cardio exercise to burn body fat and anticipate great results…
You might see some good results from the start, simply because you’re introducing something new that your body is not used to so it reacts to it.
But as soon some time passes you will hit a plateau. And you’re also putting your muscle mass in danger – literally the last thing you want to do!
In order for a cardio workout to be effective:
It needs to be short and explosive so that you burn a lot of calories and elevate your metabolism – i.e. you burn calories after the workout has passed. Read more about it here.
Some claim that the after-burn effect may last for as long as 48 hours.
This is why I decided to share with you my…
Hardcore 10 Minute Home Workout to Burn Fat
Before we get started I want to share a couple of things with you about the workout.
Something valuable worth nothing about the workout is that it’s of high intensity nature.
What this means, simply, is that it’s hard. And when I say hard, I mean hard. It kicks butt.
If you feel like you cannot keep with the workout, don’t quit.
Lower the intensity, slow down a bit, take a 30-40 second rest if you have to. But do not stop until you finish the workout so that you can gain the full fat-burning benefit off of it.
The whole idea behind this cardio workout is to provide you with a convenient way for you to stay in shape and lose a couple of extra pounds of body fat before the summer season comes.
The workout requires no gym equipment, and no gym. It’s made up of exercises you can do at home. Or anywhere for that matter.
And it only takes 10 minutes to complete. What this means is that no matter how busy your schedule is – you can easily spare 10 minutes. Especially when knowing that a simple 600 seconds of your day can help you get in a better shape.
Here is a little trick you can implement if you want to lose even more fat. After your workout do a steady-state low-intensity exercise (such as jogging or walking).
The 5 minute HIIT workout mobilises fatty cells to enter the blood stream. And the low intensity exercise will make sure that they are used for energy instead of returning back.
Keep in mind this will not make a whole lot of a difference, but it will help you burn off some extra fat.
Something else – do NOT forget about your diet!
The food that you eat is of great importance when trying to lose body fat. Stuff such as lowering carb intake, lowering calorie intake, meal timing, etc.
Be careful, though! Do not lower your carb or calorie intake too much as you can damage your muscle storages. I.e. lose muscle.
And lastly, do not do this workout too often. Twice or three times a week is plenty to get really good results.
You don’t want to overtrain your body. As that could lead to hitting a plateau or even worse – muscle loss.
Scary, I know!
Lastly, before we get started, I wanted to say that the exercises that are in this workout are not mandatory, per se. There are numerous other exercises that you use or add to the already existing ones. Check out The Top 10 Exercises to do at Home from where you can select an exercise or two. This way you can maintain a good variability and make sure that you don’t get easily bored of your workout.
Anyway, that’s pretty much it.
Let’s jump in.
The workout is comprised of 10 different exercises – where you take 45 seconds on and 15 seconds off.
In other words: you spend 45 seconds doing the exercise, rest for 15 seconds and move on to the next exercise.
Conveniently enough, what this also means is that you don’t need to count any reps, just make sure you cover the 45 second mark.
The intensity at which you carry out each exercise during those 45 seconds is up to you. If you want to burn more calories – increase the intensity.
If you’re just starting out and feel like you won’t be able to keep up – keep the intensity lower.
During your 15 seconds of rest you can do whatever you want. Make sure that you have a water bottle nearby so you can stay hydrated and make use of your valuable resting time.
Pretty simple. Right?
So, here is what I am going to do now. I am going to go through each exercise that is in order and explain what is the proper way to execute it.
Keep in mind, the order of the exercises is not mandatory.
I’ve just arranged the exercises in a way so that while you are working out one muscle group you are giving your other muscles enough time to recuperate.
However, if you want to change things up, go ahead and so!
Let’s start with the first exercise:
1. Burpees – Best Exercise to do at Home
As I’ve said before – the burpee exercise is one of the simplest and most effective way to burn body fat. Which should explain to you why I’ve placed this exercise first on the list.
Best part is that it can help you build some muscle definition along the way.
Burpees is also a highly variable exercise. What I mean by that is that there are a lot of ways to do the exercise.
This is good as by adding variation to your workout you can burn more calories and most importantly you will keep yourself entertained and not get bored of doing the same thing over and over.
One of the best Burpee variations include:
Rotational Jump Burpee
Mountain Climber Burpee
Box Jump Burpee
Renegade Row Burpee
Side Plank Burpee
Pike Push-Up Burpee
Tuck Jump Burpee
Medicine Ball Burpee
Single-Leg Push-Up Burpee
Broad Jump Burpee
But for this workout we are going to stick with the classic “Push-up Burpee”. All in all, the Burpee is probably one of the best and most simple exercises to do at home.
How to: Burpees are pretty straightforward.
From a standing position get down in a squat. Place your hands on the ground at shoulder width.
Kick back your feet behind you into a plank position. Drop down to do a push-up. When returning back to your starting position jump up from the plank to a squat again. From there you would want to make a jump with your hands lifted upwards.
Where everything is really well explained and visualized.
If you really want to boost the intensity of the exercise then what you can do is as you are jumping upward, you can tuck your knees towards your chest.
Check out this video that showcases the Burpee to knee tuck perfectly. I’ve got to warn you the video’s quality is quite poor!
2. Knee taps
Don’t let the simple nature of this exercise to fool you. It’s no joke! At the end of your 45 seconds you’ll be left begging for mercy.
How to: Knee taps are pretty simple to execute.
From a standing position start raising your left or right knee as high as you can. Alternate your knees in a run-like motion. As if you’re running in place.
Obviously this is not mandatory, but you can keep your hands to about the level where you raise your knees so that once your knees reach that level they “tap” your hands. That’s essentially from where the name “knee taps” comes from.
If you want to add some variation to this exercise what you can do is do a double-leg jump. In other words: left knee, right knee, both knees. This will also help add some intensity to the already hardcore exercise.
3. Squat Jumps
Another great exercise you can do at home.
While the squat is a great exercise to train your quads and glutes it can also be an amazing cardio exercise that will get your heart racing.
Even more so by implementing a jump element.
How to: You start from a standing position. Make sure that your feet are at shoulder width.
From there you would want to drop down into a squat. Make sure that you keep your back straight.
From there, as you’re coming back to your starting position instead of returning to your standing position you are going to jump up. In similar fashion as the Burpee – with your hands pointing up.
Again, similar to the Burpee, if you want to boost the intensity of this exercise you can add a knee tuck at the end.
4. Jumping Jacks
One of the oldest and yet best cardio exercises that will help you burn a ton of fat.
I don’t believe that it’s necessary for me to explain how to properly do a jumping jack, but I will do regardless.
How to: From a standing position make sure that your feet are together and your hands are at your sides.
Jump up and simultaneously spread your feet and raise your arms above your head. As shown on the GIF above.
5. Seated Side-to-Side Leg Raises
This exercise is an absolute killer! It will leave you exhausted and your core muscles aching.
Something that I specifically love about this exercise is that it trains your obliques. You know, the one muscles at your abs at the side that make your abs look extra cool.
You would want to make sure that you’re seated on a comfortable surface. If you don’t have a yoga mat, or something of the likes, you can just place a pillow underneath.
How to: Start from a sitting position. Place your hands on the ground to your side for stability.
Your goal is to raise your legs from the ground (hence the name leg raises). Swing your feet from one side to the other in an arch-like fashion.
Make sure that you are raising your legs as high as you possibly can. Don’t just swing them from side to side. Imagine that you are making an arch with your legs.
Here is what I would recommend doing:
Place something in front of yourself. It doesn’t matter what – it can be anything a coffee mug, a tennis ball, or even your phone. And just make sure that your goal is to get your feet over the object whilst moving them from left to right.
If you really want to make sure that you’re not going to lower your legs you can raise the stakes. A good way would be to use a taller object. Just make sure it’s nothing “breakable”.
Trust me it helps.
6. Mountain Climbers
I love this exercise.
Probably because of the same reason why I really like the Burpee – there is a ton of variety that can be added.
For this workout I will be reviewing the traditional mountain climber.
However, you can use any format you wish in your workout.
How to: Start from a plank position – with your hands at shoulder width and your legs stretched back on your toes.
By engaging your core, bring one knee towards under your chest. Switch legs and bring the other knee forward. The pace that you should be going at is as if you are running in place in a plank position.
No. Don’t worry.
You’re not going to actually cycle. I’m referring to the bicycle crunches – the ab exercise.
This exercise is great as it keeps your heart rate going while at the same time working your whole core – i.e. your upper abs, lower abs and obliques.
How to: Lie flat on your back with your hands placed at the back of your head. Make sure you keep your shoulder blade off the ground, but do not pull on your neck.
Then you would want to shrug your knees where your knees are parallel to your pelvis.
Move the left knee forward to your chest, while extending your right leg. Make sure that, while extended, your leg is still off the ground. Simultaneously, twist and move your opposing elbow (i.e. right one) towards your left knee where they meet in the middle of your abdomen.
Immediately from there switch to the left elbow touching the right knee, while the left leg is extended at the same 45 degree angle. While, of course still remaining off the ground.
Make sure that you nicely rotate your upper body to achieve the full range of motion. In other words, make sure that your rib cage is moving and not just your elbows.
If this is your first time doing the exercise, have a couple of experimental rounds before starting the workout. It might seem strange to you but this exercise can be quite confusing for many to perform correctly.
At this point of the workout you are probably quite tired. However, try and maintain a moderately fast tempo.
After just a couple of seconds of doing the exercise you’re going to feel a burning sensation in your abdomen. That’s just the exercise kicking your ass.
Ironically enough, this fat-burning exercise carries the name of a well known fast food restaurant chain.
In-and-outs can be mistaken for the 1/2 Burpees, however they are not quite the same.
In the 1/2 Burpees you actually stand up once you have brought your knees towards your chest. Whereas here, you are only going to do that, bring your knees towards your chest from a plank position with a bit of a spring or jump in the movement.
I understand that his form may seem odd to some people, but the widen legs actually help with stability and allow for him to bring his knees beyond his chest area. Thus, allowing for a more explosive movement.
9. Leg Flutters
Leg flutters is one of those exercises that you just hate and love doing.
Hate, because they are hard as hell to do, especially at this point of the workout. And love because they bring great results.
If you thought the bicycles really made your abs burn. Oh, boy. You’re in for a ride.
How to: Lie flat on your back, preferably on a comfortable surface.
I don’t know about you, but especially when it comes to leg flutters, if I am not lying on a comfortable surface it really hurts my tail bone.
The placement of your hands is really up to you. You can place them behind your head or you can place them next to your body with your palms facing downward and touching the group for stability.
If you choose the latter, you might feel a bit more unwanted tension on your neck. Just don’t cheat and put your hands underneath your bum as that will make the exercise easier and thus eliminate its purpose.
Raise your legs about 4-6 inches (10-15cm) off the ground. This is your starting position. Raise one leg higher than the other one (not too much) and then switch legs in a “fluttering” motion.
10. Russian Twists
Last exercise. You have to give it your all.
Contrary to popular belief, you do not need a dumbbell or kettlebell do to a Russian twist. You can use one, if you have one available, but if you don’t, don’t worry.
The key of the exercises is the twisting motion of your upper body, which really works on your abdominal obliques.
And because your legs are going to stay off the ground, it’s also going to work out your lower abs as well.
How to: Start off by sitting on the ground with your knees bent and your feet resting on the ground.
Lean your upper body back at a 45 degree angle. Make sure you keep your back straight. Engage your core to lift your feet off the ground. You can keep your knees bent if you want to or you can extend your legs. Remember that if extended you will place more pressure on your lower abs.
Bring your hands together in front of your chest while keeping your elbows bent. Rotate your arms the one side and then do the same for the other side. Imagine as if you are putting a certain object from one side to the other.
If it helps, you can grab something to hold in your hands. It doesn’t have to be something heavy, just an object that will help you visualize the exercise better.
Well there you have it – a powerful workout with simple exercises to do at home that will help you burn fat. No gym membership required, no equipment required. Pretty cool, right?
Give yourself a tap on the back if you’ve managed to finish this workout. You deserve it!
I am completely repeating myself by saying this, but remember that while this workout is really useful and will genuinely help you burn more body fat, it’s not a magical button that will just grant you results. And even more importantly it does not mean that you can just include this workout to your arsenal and expect to achieve great results without touching your diet. Nutrition comes first, then exercise.
Tell me what you think
In the comments bellow let me know what you think about the workout. Will you be trying it anytime soon?
Or, even better, if you have any recommendations that you believe would make the workout even better share them with me. And of course with the others who may benefit from your comment!
Let me know!
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