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

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.

If you like quick and effective HIIT workouts (like this 10-Minute Cardio Kickboxing Tabata Workout), you’ll love this efficient 5-Minute Chipper 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.

woman performing a burpee as part of a fat burning workout at home

Fat Burning Workout FAQs

What Workout Burns The Most Fat?

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.

What Exercise Burns More Belly Fat?

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.

Do Fat Burning Workouts Actually Work?

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.

woman performing punch jacks in a high impact cardio workout

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. 

Add a cardio workout like this one to your exercise routine 1-2 times a week.

Workout Equipment:

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

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Woman performing a Plyometric Push Up | Chipper Workout

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 Format (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 these 5 Daily Mobility Exercises.

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
Woman performing alternating jabs in a fat burning chipper workout

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.

woman performing punch jacks in a high intensity 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.

woman performing mountain climbers  in a 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.

woman performing loaded squat lateral bounds in a HIIT cardio workout at home

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.

woman performing lunge jumps in a cardio workout at home

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.

woman performing 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 that adds some power, but you can always perform standard push ups.

woman performing plyo push ups in a cardio workout at home

How To Do Plyometric Push Ups From Your Knees

  1. Start in a high plank position and drop to your knees. Keep your 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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