We have a lot of challenging workouts on the blog.
But the workout I found myself most nervous to film? This 5-Minute Fat Burning, ALL OUT CARDIO workout!
Because I knew it was going to be a challenge for me. I’ve been focusing more on strength training at home since having my second baby.
And this chipper workout is a heart-pumping, cardio HIIT workout.
Honestly, I created this workout because I kept getting served 5 minute ‘fat burning’ workouts videos on YouTube. And after trying several, I didn’t feel challenged by any of them.
This workout is tough, but so are you.
Full body exercises you ACTUALLY DO!
I could claim these are the six best full body exercises to burn fat. Or that this 5-minute workout will turn your body into a fat burning machine, reduce belly fat and increase fat loss.
But I’ve never been one to promise quick and easy fixes. I genuinely believe that fitness is a lifestyle, and that encompasses more than a five minute fat burner.
That said, high intensity interval training (HIIT) is proven to be more effective at reducing overall fat (and tough-to-target abdominal fat) than other forms of exercise (National Library of Medicine).
After completing a HIIT workout you continue burning calories and fat for 24 hours after the workout.
So fat burning HIIT workouts are efficient for burning calories and losing weight.
This fat burning HIIT workout is a great way to burn calories at home. Hitting every muscle in the body with explosive, multi-muscle group exercises.
I personally burned over 100 calories in just 5 minutes.
That said, calorie burn varies from person to person.
A chipper workout is a list of full body exercises, performed at high reps back-to-back until the workout is completed.
This workout “chips away” at the reps as we work our way down the list of exercises — so the first exercise is 50 reps, the second exercise is 40, and so on…
You move at YOUR PACE. You can stick with me, or choose the pace that works best for you.
YOUR GOAL: can you complete 2 full rounds of this cardio chipper workout in 5 minutes?!
This is an intense, all-out cardio workout. That being said, it’s also AMRAP, which means you get complete as many rounds as possible for you in 5 minutes.
Take it at your pace. Modifications are offered for all fitness levels.
Additionally, I’ve noted low impact exercise modifications for for each of the six full body exercises below. You might also enjoy this guided workout video: 15-Minute Low Impact HIIT Cardio Workout (Pregnancy-Friendly).
Six anaerobic exercises that will keep your heart rate high for 5 minutes.
Anaerobic exercise is short, fast, high-intensity exercise.
In addition to cardio, this workout uses bodyweight exercises to build strength in the:
A full body, no equipment, HIIT workout that is great for:
This cardio BLAST is 5 minutes of ALL OUT effort; and the perfect way to finish off a workout.
No equipment needed for this bodyweight-only, chipper workout.
Let me be your certified personal trainer for the day! Follow along with the guided video at the top of this post (click here to jump)
There’s no warm-up, so if you’re doing this as a stand-alone workout I recommend warming up with this quick, 5 minute warm up routine for at home workouts.
This is a chipper workout, which means we’ll be “chipping away” at exercises (so the reps decrease as you work down the exercise list).
Follow along with my pace, or work through the six HIIT exercises below. Completing as many rounds as possible (AMRAP) in 5 minutes.
Watch the video for form cues and modifications, or see GIFs of each move below.
Targets: inner thighs (adductors), shoulders, arms, upper back and core.
How to do punch jacks:
Modification: make this a low impact exercise by tapping a foot out with each punch rather than jacking.
Targets: legs, quads, core, shoulders and triceps.
Mountain climbers are a great power move for runners. Increasing heart rate while also challenging balance and agility.
How to do mountain climbers:
Modification: slow down the movement; performing slow alternating knee drives verses fast knee drives. If holding a plank position doesn’t feel good for you, you can always performing standing knee drives or high knees.
Targets: legs, glutes, hamstrings, quads and thighs.
How to do loaded squat lateral bounds:
Modification: make this a low impact exercise by stepping side-to-side rather than bounding.
Targets: legs, butt, hamstrings, quads and thighs.
How to do lunge drops:
Modification: take out the impact and slow down the move. Step back into a reverse lunge, step back to center, and repeat on other leg, alternating reverse lunges on each leg with each rep.
Targets: arms, chest, shoulders, glutes, hamstrings, quads and core.
Burpees are one of the best HIIT exercises to increase your heart rate. An anaerobic exercise that burns anywhere from 10-15 calories per minute of work.
How to do burpees:
Modification: slow down the movement and take out the jump. Plant your hands on the ground, step back into plank, and step back in to a low squat, stand up, and repeat.
Targets: arms, chest, shoulders, triceps and core.
This is an advanced push up variation, you can always perform standard push ups.
How to do a plyo push up from your knees:
Modification: perform a standard push up, taken from the knees or the toes. You also can perform push ups at an angle against a wall, or any of these 7 Push Up Modifications.