Raise your heart rate and burn calories in this 5-minute fat burning workout. Push your body into the fat-burning zone with six bodyweight exercises recommend by a fitness trainer. This no equipment, full body chipper workout is the most efficient cardio workout you can do at home.
Raise your heart rate and burn calories at home with this fat burning 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.
It’s a challenging 5-minute workout that will raise your heart rate and push your body into the fat-burning zone. This workout is tough, but so are you.
High Intensity Interval Training (HIIT Workouts) burns the most fat per minute of working out and 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). You can perform High Impact Workouts, or Low Impact Cardio Workouts. Eating in a calorie deficit and increasing your resting metabolic rate (total number of calories burned when the body is at rest) can also contribute to fat loss.
Compound exercises that target multiple muscle groups at once, including the abs and core, are great for burning calories and building muscle, which can help reduce belly fat. This workout combines six compound, anaerobic exercises (short, fast, high-intensity) that will challenge your total body strength and endurance.
After completing a HIIT workout, you continue to burn calories and fat for 24 hours after the workout. So fat burning HIIT workouts are efficient for burning calories and losing weight. That said, a combination of consistent factors will ultimately contribute to fat loss. A well-rounded workout plan, eating in a calorie deficit, and increasing your resting metabolic rate are important, too.
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.
Add a cardio workout like this one to your exercise routine 1-2 times a week.
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 these 5 Daily Mobility Exercises.
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 that adds some power, but 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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