The most efficient cardio workout you can do at home in 5 minutes is this ALL OUT fat burning workout! Add this no equipment, full body chipper workout onto any workout for a quick and effective total body burn.
We have a lot of challenging strength and HIIT workouts on the blog.
But the workout I found myself most nervous to film was this 5-Minute Fat Burning Cardio Workout! This chipper-style workout is a heart-pumping, cardio HIIT workout.
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…
That’s what makes this a challenging 5-minute workout at home. This workout is tough, but so are you.
Full body exercises that you’ll 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, reducing belly fat and increasing 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).
Cardio conditioning! 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 upper body (chest, shoulders and back), lower body (butt, legs and thighs), and core (lower abs, obliques and upper abs).
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 is an intense, all-out cardio workout. That said, it’s also AMRAP, which means you 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 each of the six full body exercises below. You might also enjoy this guided low impact cardio workout.
A full body, no equipment, HIIT workout that is great for burning fat, weight loss, building muscle and building mental toughness.
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.
Follow along with the guided Fat Burning Workout on YouTube, led by certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
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.
Targets: Inner thighs (adductors), shoulders, arms, upper back and core.
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.
Modification: Slow down the movement, performing slow, alternating knee drives versus fast knee drives. If holding a plank position doesn’t feel good for you, you can always perform standing knee drives or high knees.
Targets: Legs, glutes, hamstrings, quads and thighs.
Modification: Make this a low impact exercise by stepping side-to-side rather than bounding.
Targets: Legs, butt, hamstrings, quads and thighs.
Modification: Take out the impact and slow down the move. Step back into a reverse lunge, step back to center, and repeat on the 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.
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.
Modification: Perform a standard push up, taken from the knees or the toes. You also can perform push ups from an incline.
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