3 fat burning workouts

These three short sharp workouts will burn more fat than cardio and have the after burn effect and carry on burning calories for 24 hours after.


Repeat  the following 3 times with 1 minute rest between sets and 10 seconds rest between exercises. Less than 20 minutes for a full body work out.

  • 1-Minute Burpee
  • 1-Minute Close-Grip Pushup (max reps)
  • 1-Minute Punisher Prisoner Squat
  • 1-Minute X-Body Mountain Climbers (max reps)

20/10 workout, 20 seconds exercise 10 second rest.

Hip extension 20/10 for 4 rounds

Eccentric push-ups (4 second) 4 rounds

Stick ups 20/10 for 4 rounds

Plank 20/10 for 4 rounds

Glute bridge 20/10 for 4 rounds

20/10 same as above.

1 leg hip extension (alternate sides) 20/10 for 4 rounds

Stickups 20/10 for 4 rounds

Press-ups 20/10 for 4 rounds

Bird dog 20/10 for 4 rounds

Side plank (alternate sides) 20/10 for 4 rounds


There are descriptions and tutorials for all the exercises you are not sure of on YouTube.  Follow these 3 fat burning workouts for great results.


As you can see from the 3 workouts above these can be done at home with no gym equipment and no gym membership, they will give you far more benefit than boring treadmill cardio at the gym.

If I had to choose just one piece of equipment then it would be a kettlebell  start at 12 kg for women and 16 kg for men, one simple exercise with the kettlebell called the swing is a fantastic fat shredding workout, there are plenty of YouTube videos showing form and routines, the ones I use are these Kettlebell




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