9 Workouts to Blast Fat Fast - No Gym Needed
In today’s fast-paced lives, finding the time to exercise is challenging. This is especially so if you believe that the only way to blast fat fast is to hit the gym for hours. However, this is a misnomer – the truth is that you can easily get rid of those excess pounds by dedicating a little time to exercise at home – no gym needed! Here are 9 at-home fat-blasting workouts to get you started.
1. 15-minute Fat Blaster HIIT Workout
When you want to burn fat but have limited time to work with, HIIT workouts are your best bet. Designed to be completed in 10-30 minutes, HIIT or High Intensity Interval Training offers incredibly efficient ways to get the most out of your time and have your fat deposits screaming for mercy.
The second circuit includes 30 seconds each of plank top-taps, side planks, jump squats, and crossbody crab kicks. Complete 3 rounds of the second circuit with 30 seconds of rest between each round.
2. Early Morning Workout
Do 40 jumping jacks, 35 squats, 30 lunges, 25 crunches, 20 high knees, 15 push-ups, 10 sit ups, and 8 burpees to complete one round. Repeat the whole sequence two to five times to incinerate your fat deposits.
3. Quick Tabata-style Workout
Tabata-style workouts can be done anywhere – all you need is a little floor space and the will to move. Perform high knees for 20 seconds, followed by 10 seconds of rest – repeat 4 times. Do the same with plank jacks, stiletto squats, push-up punches, and skaters.
4. 10-minute Fat Blaster Workout
A 10-minute workout that would fit perfectly into the most strenuous of life routines is an HIIT workout. Start with front or 180 jumping squats for 40 seconds, take 20 seconds off, move to plank walks transitioning into half burpees, rest, then do side hops to plank shoulder taps, rest, do oblique mountain climbers, rest, and end with walking lunges transitioning to knee highs. Follow a 40-second exercise and 20-second rest interval split, and complete 2 rounds to finish.
5. At-home Dumbbell Fat Blasting Workout
If you want to melt fat and build lean muscle mass, this is the workout for you. It is best performed with 5-pound dumbbells. Your first circuit includes 15 reps of planks and rotate moves on alternate side, 15 reps of single-leg scarecrows, and 15 reps of squats followed by curl and press moves. Circuit two comprises of 15 reps each of lying chest flys, floor overhead reaches, and seated Russian twists. Circuit three involves 15 reps each of reverse lunge and press, plank and kickbacks while keeping your arms straight, and weighted squats. To modify the workout start with 10 reps each.
6. Melt Your Belly Fat Workout
This is a simple beginner’s workout that includes 5 sets to be completed with 2 minutes of rest between each set. A set includes 5 repetitions of 5 side jacks and 10 jumping jacks. So, in effect each set cumulatively includes 25 side jacks and 50 jumping jacks.
7. Beginner’s HIIT Workout
If you are new to HIIT, this is an ideal workout that focuses on problem areas like the abs, arms, and butt. Do each exercise for 40 seconds, followed by 20 seconds rest in between. The goal is to complete 4 rounds with 60 seconds of rest between each round. The format starts with a plank reach, rest, then double leg lifts, rest, lazy burpees, rest, bicycle crunches, rest, frog jumps, and longer rest since you have finished one round. Repeat 4 times.
8. 20-minute Bodyweight Workout for Weight Loss
By putting your bodyweight to work for you, you can burn your fat faster and get that slim body you crave. The goal of this routine is to complete 3 sets of 6 exercises each with 60 seconds of rest in between each set. The exercises include 10 hand walks, 10 forward lunges on each side, 10 jumping jacks, 15 glute bridges, 15 leg lifts, and 15 cross-body climbers.
9. Do the Plank
Planks are easily one of the most effective exercises you can do to target belly fat and to build a stronger core. Start with a full plank for 1 minute, elbow plank for 30 seconds, raised leg plank for 1 minute i.e. 30 seconds for each leg, side planks on both sides for a total of 1 minute, full plank for 30 seconds, and end with elbow plank for 1 minute.
Start Blasting Fat Today
HIIT exercise routines are known to burn 30% more calories than running, biking, and even weight training. These routines also increase your resting energy expenditure or REE for 24 hours after the workout so you continue to burn more calories than you would otherwise. Put your favorite song on and groove to the beats with HIIT exercises – pick an upbeat number and give each exercise your all.
However, HIIT workouts are quite intense, and it is recommended that you perform these routines only 3 times a week. Alternate HIIT routines with other workouts on this list so you can reap maximum fat blasting benefits without overextending yourself.