10 Minute Home Fat Burning Workout (NO EQUIPMENT KILLER!!)

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Burn fat and build muscle in 6 weeks with no equipment at all…

So you don’t think it’s possible to get a killer fat burning workout done in 10 minutes? Prepare to change your mind. This high intensity home fat burning workout can be performed with absolutely no equipment and in very little space. In fact, with just one exercise serving as the base of each of the exercises in this fat burn workout, you’ll see that it is pretty straight forward as well.

The goal of this fat burning home workout is to perform burpees of escalating difficulty every minute on the minute for up to 10 minutes. Each minute you need to complete 12 reps. Whatever time is remaining at the end of those 12 reps can be rest that is earned beyond the 1 minute that you receive as part of the workout. So, if you complete all twelve squat thrusts in 30 seconds, you get to rest one minute and thirty seconds before starting the squat thrust burpees.

This home fat burning workout is perfect for those who have always wondered how to burn fat fast but were stuck in the mindset of thinking that traditional steady state cardio was the answer. In fact, because of the involvement of multiple muscle groups that this workout provides over plain treadmill walking or running, you can expect to burn more calories per minute than you would otherwise. Give it your best for these 10 minutes and you’ll see that your energy expenditure and caloric burn can be significant.

Here is the complete breakdown of the home fat burning workout in this video:

Can you last all 10 minutes?

Minute 1: Squat Thrusts x 12

Minute 2: Squat Thrust Jax Burpees x 12

Minute 3: Squat Thrust Squat Burpees x 12

Minute 4: Classic Chest to Ground Burpees x 12

Minute 5: Single Leg Mountain Climber Burpee x 6 each leg

Minute 6: Side Kickthrough Burpees x 12

Minute 7: Chop and Hop Single Leg Burpees x 6 each leg

Minute 8: Angry Mule Burpees x 12

Minute 9: Triple Skyfall x 12

Minute 10: 1 Arm Get Up Burpees x 6 each arm

Most home fat burning workouts fall short in their benefit to your ability to build muscle at the same time. They turn into glorified aerobic programs. Even some of the most popular workout programs on the market ignore the golden rule of muscle adaptive response. Do nothing but cardio workouts and think you are going to build muscle? That is the definition of insanity.

Instead, if you integrate multiple muscle groups into the exercises that you’re doing…and you choose exercises that are a bit more anaerobic in nature, you will allow your body to burn fat and calories without training it to become detrained. The ATHLEAN XERO bodyweight program available at http://athleanx.com allows you to build muscle and burn fat at the same time using workouts that push you to your limits.

For more home fat loss workouts and exercises to burn fat at home, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Get Total Gym TV. | Only $69.95 to stream workouts for a year!


Abhishek Chauhan says:

why didn't u mentioned ''its only for beginners' . Realised after 3:20

Abhishek Chauhan says:

where are my chips and Mayo ….m getting hungry

Ramzi Touzout says:

Thnc you Jeff <3 you are the best

Romain Lambert says:

Great work out!
I'm a bit frustrated though, because I have to re-watch several time the first times to get it well, the speed up doesn't bring anything interesting in the video. But I definitely love your work outs, very challenging!

Kaeden Guzman says:

Guys. lost crazy amounts of weight doesn't need to be hard (I used to think it did). I will give you some tips now. Look for a popular diet plan program called Custokebon Secrets (google search it). Thanks to it I have lost tons of weight. I probably should not even be talking about it cause I don't want lots of other guys out there running the same game but whatever. I am just in a great mood right now so I will share the wealth lol.

Cliff G says:

That 10-minute workout is going to take me 45 min to an hour.

Jake Carter says:

No one:


Sooraj Rqj says:

He runs out of breath even when speaking

Hassan Raza says:

Im FAT, how tf am i supposed to do all that

Aesthetic Statue says:

The killer is an understatement…

sagar gangwani says:

Before video starts : god please no more burpees

What in the fresh hell is this?

AbdeRrahim AbdeRrahim says:

This is actually useful now agree?

Çhëễsệ ßữrgør says:

made 2 minutes

medo sam says:

I could only do half of them

Nicolás Velasco says:

For Corona times:
1:43 Squat Thrusts
1:59 Squat Thrust Jax Burpees
2:23 Squat Thrust Squat Burpees
3:01 Single-Leg Mountain Climber Burpees
3:21 Side Kickthrough Burpees
3:46 Chop and Hop Single Leg Burpees
4:04 Angry Mule Burpees
4:26 Triple Skyfalls
4:44 1 Arm Get Up Burpees

BloodWolfDead says:

ok first time 17 min while checking how to make the excercise. We'll see next tuesday if i improve

Premjit Singh Hawaibam says:

Are you making this so hard because it is free? If you dont want to pay….. DIE! 😈
Seriously though, it will take some years at least to do all those burpees. I am a new subcriber and i find yours the most helpful from all other fitness vlogers. So, thanks. Currently I am doing your quarantine workout routine. There too I almost died 😭

Ruturaj Tagunde says:

My weight is 80 kgs and is it okay to practice the exercise daily or with rest gaps.

Adib H. Shawpno says:

That's gonna kill me tomorrow morning 🤯

shahzad anwar says:

This is not a easy workout. Jeff this is advanced.

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