No Equipment Home Fat Burning Workout Routine (PDF)

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 extensions	10 repetitions
Plank abductions	30 seconds
Rest	20 seconds x 4 rounds
Inverted Pike	6 repetitions
Bounds	30 seconds
Rest	20 seconds x 3 rounds
Push-Up	8 repetitions
Bear crawls	30 seconds
Rest	20 seconds x 2 rounds
Dumbbell glute bridge	1 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.

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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

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.

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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

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.