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5 Minute Fat Burning Workout (No Equipment, Chipper Workout)

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.

Burpee | 5 Minute Fat Burning Workout

Fat Burning Workout FAQs

What Exercises Burn The Most Fat?

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).

What Does This Fat Burning Workout Target?

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).

Do Fat Burning Workouts Actually Work?

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.

How Can I Modify This Fat Burning Workout For Beginners/Bad Knees/Pregnancy?

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.

Fat Burning Cardio Workout | Punch Jacks

5-Minute Fat Burning Workout (Chipper 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. 

Workout Equipment:

No equipment needed for this bodyweight-only, chipper workout.

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Workout Instructions:

Follow along with the guided Fat Burning Workout on YouTubeled by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 6 HIIT Exercises
  • “Chipper Workout” (we’ll be “chipping away” at exercises, so the reps decrease as you work down the list of exercises)
  • AMRAP (as many rounds as possible in 5 minutes)

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.

Workout Outline

  1. Punch Jacks – 50 Reps
  2. Mountain Climbers – 40 Reps
  3. Loaded Squat Lateral Bounds – 30 Reps
  4. Lunge Drops – 20 Reps
  5. Burpees – 10 Reps
  6. Plyometric Push Ups – 5 Reps

Prefer to Watch On YouTube?

youtube icon Chipper Workout

6 Fat Burning Exercises

Punch Jacks

Targets: Inner thighs (adductors), shoulders, arms, upper back and core.

punch jacks | cardio workout

How To Do Punch Jacks

  1. Start standing tall, feet shoulder-width apart, knees slightly bent and core engaged.
  2. Hold your arms up in a boxer position, fists clenched in front of your face.
  3. As you jack your feet out, simultaneously punch one arm out in front of you.
  4. Jack your feet back together to return to the starting position.
  5. Repeat this punch jack movement for 50 reps.

Modification: Make this a low impact exercise by tapping a foot out with each punch rather than jacking.

Mountain Climbers

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.

mountain climbers fat burning workout

How To Do Mountain Climbers

  1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly.
  2. Hold this position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Alternate driving one knee towards your chest. Repeat this motion at a rapid pace, as if ‘running’ in a plank position.
  4. Each knee drive counts as 1 rep. Repeat for 40 reps.

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.

Loaded Squat Lateral Bounds

Targets: Legs, glutes, hamstrings, quads and thighs.

loaded squat lateral bounds HIIT Cardio

How To Do Loaded Squat Lateral Bounds

  1. Start standing with feet shoulder-width apart, or slightly wider. With chest up and weight in your heels, lower down into a loaded squat position.
  2. Maintaining a loaded squat, push off your outside leg to bound laterally (side-to-side). Option to tap the ground with each bound.
  3. Each bound counts as 1 rep. Repeat for 30 reps.

Modification: Make this a low impact exercise by stepping side-to-side rather than bounding.

Lunge Drops

Targets: Legs, butt, hamstrings, quads and thighs.

lunge jumps for cardio

How To Do Lunge Drops

  1. Stand with feet hip-distance apart. Shoulders stacked over hips.
  2. Jump one leg back into a reverse lunge position; lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
  3. Explode up back to the starting position.
  4. Repeat this movement on the other leg. Continue alternating legs with each lunge drop.
  5. Each lunge drop counts as 1 rep. Repeat for 20 reps.

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.

burpees to burn fat

How To Do Burpees

  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
  2. Push your hips back, bend your knees, and lower your body into a squat.
  3. Place your hands on the floor directly in front of your feet.
  4. Shift your weight onto your hands as you jump your feet back to softly land on the balls of your feet in a high plank position. Your body should form a straight line from your head to heels.
  5. Jump your feet back so that they land just outside of your hands.
  6. Explode up jumping into the air with arms extended overhead.
  7. Land softly and repeat.
  8. Each burpee counts as 1 rep. Repeat for 10 reps.

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.

Plyometric Push Ups

Targets: Arms, chest, shoulders, triceps and core.

This is an advanced push up variation, you can always perform standard push ups.

plyo pushups

How To Do Plyometric Push Ups From Your Knees

  1. Start in a high plank position and drop to your knees. Keep weight shifted forward, with shoulders stacked over wrists.
  2. Bend your arms to lower down into a push up. Lead with your chest as your elbows fall back towards your hips; neck stays in line with your spine.
  3. Once you reach the bottom of your push up, explosively push back up to the top of your push up. The explosive push should be so great that your hands leave the ground.
  4. Option to clap your hands together between each plyo push up.
  5. Each push up counts as 1 rep. Repeat for 5 reps.

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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5 Minute Fat Burning Workout | Cardio workout at home

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