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.
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.
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
Plank Abductions
- Move legs out with glutes not momentum
- Do not arch back
- Push through arms and shoulders
Inverted Pike
- Keep elbows tucked tight
- Open up your armpits
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
Bear Crawls
- Start with the opposite hand to foot
- Start with small steps
Glute Bridge
- Lift with glutes not low back
- Drive knees out with glutes, don’t roll ankles
- Don’t flare ribs
MAXIMIZE Your Workout Time
Discover the ultimate solution for busy moms seeking a quick and effective workout routine at home. As an exhausted mom of three, I designed these home workout sessions to fit seamlessly into your busy schedule.
They focus on getting STRONGER for real-life activities.
No more feeling guilty about missed gym sessions or overwhelmed about WHAT to do. The SMASH program was made for busy moms to help you regain your confidence and have FUN. Choose from a variety of packages and start prioritizing yourself today so that you can better help your family tomorrow.
the ultimate workout program for busy moms—quick, effective strength-based workouts you can do at home in just 25 minutes to help you gain confidence, energy and feel in control.
Frequently Asked Questions About Fat Burning Home Workouts
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.
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.
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