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    Home » Home Workouts

    No Equipment Home Fat Burning Workout Routine (PDF)

    Modified: Apr 11, 2025 · Published: May 27, 2020 by Shelby Stover · This post may contain affiliate links · Leave a Comment

    Pinterest image with text: woman performing a lunge with text about a fat burning workout

    Beat the squish with this no-equipment fat burning workout routine! Easy to fit into a busy schedule this home workout combines strength and cardio exercises for maximum fat burn.

    Woman in blue shirt and tights performing a fat burning exercise with text and another image on top of the image.

    This at-home fat loss workout is a sure-fire way to get your heart rate up and lsoe weight but actually save you time overall.

    It uses compound exercises to give you the best bang for your buck when you're short on time. Plus, it couples a cardio exercise with a strength exercise to hit your muscles in every way possible.

    This is one of my favorite things to do in my SMASH home workout plan in the months we focus more on intervals.

    So, don’t forget to foam roll post-workout!

    As a Certified Strength & Conditioning Specialist (and a busy mom!), this home workout is worth fitting into your weekly schedule.

    The Workout Routine

    Knee extensions10 repetitions
    Plank abductions30 seconds
    Rest20 seconds x 4 rounds
    Inverted Pike6 repetitions
    Bounds30 seconds
    Rest20 seconds x 3 rounds
    Push-Up8 repetitions
    Bear crawls30 seconds
    Rest20 seconds x 2 rounds
    Dumbbell glute bridge1 set x 50 repetitions

    How to perform it:

    Perform each exercise grouping back to back for the prescribed number or repetitions. Rest for 20 seconds and repeat for the sets listed.

    Then, move on to the next grouping.

    Want to make the workout more intense? Learn how to make workouts harder without adding weights.

    GRAB THE PDF PRINTABLE

    What Exercise Burns The Most Belly Fat?

    The truthful answer is.. none! Spot training is a myth. Meaning, you cannot choose where you experience lose fat

    The best way to reduce belly fat is to reduce overall fat with a combination of:

    • progressive workouts
    • quality nutrition
    • less stress

    There is no one perfect exercise that will drop belly fat. Learn more about the pillars of weight loss.

    Then when you're ready, try one month of the SMASH Fit For Life workout plan. They're geared towards busy moms and are exactly what's needed to feel more confident.

    Tips To Perform The Fat Loss Workout Routine

    Don’t forget to make sure your form is spot on and that you’re activating the muscles you should be!

    If you’re new to working out at home, it’s engagement and activation that give you the best results. Not flying through the exercises.

    Need help getting started? Check out the Busy Mom's ULTIMATE GUIDE To Working Out At Home

    Knee extensions

    • Squeeze glutes to protect the back
    • Only go as low as quads will allow
    woman in pink shirt and blue pants on her knees holding a dumbbell at chest height and leaning back with arrows and text about performing the exercise

    Plank Abductions

    • Move legs out with glutes not momentum
    • Do not arch back
    • Push through arms and shoulders
    Woman in blue pants and black sports bra performing a plank with her baby with arrows and text around to show proper form

    Inverted Pike

    • Keep elbows tucked tight
    • Open up your armpits
    Woman in black sports bra and dark pants performing an inverted press with feet elevated on a bench and head towards the floor

    Bounds

    • Soft landing with feet hip width apart
    • Chest up
    • Drive knees out

    Push-Ups

    • Tuck Elbows tight
    • Shoulder over wrists
    • Maintain a minor pelvic tilt
    Two images of a woman demonstrating the right and incorrect way to perform a push up.

    Bear Crawls

    • Start with the opposite hand to foot
    • Start with small steps
    Woman in blue shirt and bright pants performing a bear crawl on her hands and toes with knees hovering

    Glute Bridge

    • Lift with glutes not low back
    • Drive knees out with glutes, don’t roll ankles
    • Don’t flare ribs
    Woman in blue shirt and black pants performing a glute bridge on the floor two different ways, both with knees bent

    Ditch the All-or-Nothing Trap

    The Kickstart & Thrive Bundle is where busy moms keep things simple with quick, strength-building workouts you can actually fit into your day, plus protein-packed snacks that give you energy and taste like dessert but don't add extra time in the kitchen.

    GRAB THE BUNDLE

    Frequently Asked Questions About Fat Burning Home Workouts

    What's the number one fat burning exercise?

    There is no one exercise that burns fat or speficially helps you los weight as it's not possible to spot-train that way. Instead, it is a combination of techniques that help burn fat. Walking upwards of 10,000 steps per day, focusing on big, compound exercises like squats, lunges, presses, pulls, and deadlifts, and adequate nutrition are what burn the most body fat.

    How often should I do the workout routine?

    This fat burning workout routine can be done 2-3 times per week. Make sure to leave some days between workouts to give your body the rest it needs to maximize your energy and results.

    Other Fitness Tips To Help You On Your Journey

    • 3 day workout plan
    • 2 day workout split
    • No equipment shoulder workout
    • 25+ home workouts for weight loss
    • 6 week fat loss workout plan
    • How to make at home workouts harder
    • The best mom workout for busy days
    • Everything you need to know about home workouts
    • How to master push ups as a beginner
    • The best tricep exercises for women
    • Wicked exercises for back strength
    • 3 muscles to always stretch post-workout
    • Why you should use pause reps
    • Best bodyweight exercises for moms
    • Follow-along at-home workouts
    • Fitness tips

    Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.

    More Home Workouts

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    Welcome!

    I'm Shelby, a Certified Strength & Nutrition Coach who has spent the last 10 years helping women feel more comfortable in their skin though home strength training and healthy food- no diets, no shortcuts

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    DISCLAIMERS As an Amazon Associate I earn from qualifying purchases.The content on Fit as a Mama Bear is provided for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented here. Statements on this website have not been evaluated by the Food and Drug Administration. No products mentioned are intended to diagnose, treat, cure or prevent disease.