15 Minute Fat Burning Home Workout (NO EQUIPMENT!)

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If you have just minutes and are looking for a fat burning home workout that will get your heart pumping and have you breaking a sweat in no time, then this is the routine for you. Everyone at all levels of ability can perform this home workout. Beginners, intermediate and advanced fitness levels can do this and see results without needing any equipment and without having to go to any gym.

The workout is broken down into a follow along format. This means that you can do it along with the video. Rest indicators are included for the different ability levels and previews of the home fat burning exercises coming up are shown so you know what is coming up next and can prepare for it.

There are three major segments to this home fat burning workout. There is a lower body, upper body and core segment that are performed sequentially with only 30 seconds rest in between. The goal is to complete one round of them if you are attempting this at the beginner level, 2 rounds if attempting it at the intermediate fitness level and 3 total rounds if you are doing so at the advanced level.

If you need to rest during the period of any exercise you may be doing, you can, however it is best to try and gut it out and avoid stopping. Simply drop down to the ability level below the one you are doing it at if you are having trouble keeping up. The exercises are arranged in a way that they get easier as you move through the home workout sequence. Because there are no requirements for equipment in this no equipment bodyweight workout you should be able to transition from one to the next rather quickly.

There is a time stamped link in the pinned comment to help the intermediate and advanced trainees click back to the beginning of the workout so you can quickly repeat the second and third round.

Here are the specific exercises in this home fat burning workout.

Lower Body Segment:

Split Squat Lateral Hops x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Ratchet Squats x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Prisoner Walk Ups x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Sidewinders x 30 seconds all levels

Rest 30 seconds and move onto Upper Body Segment

Upper Body Segment:

Hover Hops x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Step Through Pushups x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Pushup Toe Taps x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Hover Pulses x 30 seconds all levels

Rest 30 seconds and move onto Core Segment

Core Segment:

Twisting Pistons x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Black Widow Knee Slides x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Lateral Mountain Climbers x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
V-Sit Pulses x 30 seconds all levels

Remember, your goal is to make it through the entire workout without having to rest at all during any of the exercise periods. This doesn’t mean that you should stop if you do. Just keep trying to get back in there as quickly as you can and, as your stamina improves, you will find that you will be able to do the entire home fat burning workout unbroken.

This home workout takes about 15 minutes you perform it at the intermediate level, 8 minutes if done at the beginner level and 22 minutes or so if you do it at the advanced level.

Keep attempting to move up a level if you are easily completing it at the current one.

For more bodyweight workouts that help you to not just improve your conditioning level but also build significant amounts of muscle at home, be sure to head to athleanx.com and check out the ATHLEAN XERO program. Without needing any equipment or a gym, you will be able to develop muscularity by training like an athlete in the confines of your own home living room.

For more no equipment bodyweight workouts and follow along ab workouts, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it is published.

Build Muscle With No Equipment – http://athleanx.com/xero
Subscribe to this channel here – http://youtube.com/user/jdcav24

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


ATHLEAN-X™ says:

For those doing this at the intermediate (2 total rounds) or advanced (3 total rounds), here is your quick time stamp to jump back for your additional rounds – https://youtu.be/cfetualiJqs?t=192

Oalmax says:

The thumbnail looks like he's a vampire being hit by the sunlight

Scott Murray says:

Will this burn off all of my corona fat I’ve put on 😂😂🤘🏻

David Trujillo says:

Jeff's thumbnail looks more like he fainted in old movie fashion

Habi Hanini says:

love this
I will do it 3 times a week
plz do more like this 😀

Simmeon Moore says:

Omg I'm still recovering from the last full body workout he posted couple weeks ago 🤦‍♂️


I had to pause the video so Jeff could rest.

Filipe Barbieri says:

FollowUp Upformat for the win!

Andy Incognito says:

As a fresh new member of Athlean-X Xero I though the Grinder was not much of a challenge (mostly because I can do 20 reps / set).
I am a beginner when it comes to strength training so I did the version for beginners but then felt I could do more so I did it 3 times.
So I took this class and this is something you would see Xero.

For anyone starting in Xero (because of the no-equipment part) as a beginner I would suggest to start with a warm up week. Do the program but keep it low key. Even though I did cycling 2 years prior and some strength training at home my legs and core was toast (muscle soreness) after the first 2 days. So I repeated the week (to start on Monday) and then it was way more manageable.
Also as a beginner be aware of your form – check out the exercise video and pratice ahead (maybe the day before). Also an exercise matt is good investment as many exercises are in plank position.

Abhinav Checkervarty says:

you have no competition at all do you Jeff?
I would love more videos like this.

Oswaldo Zapata says:

This is killer

Akshayam Pooran says:

Damn! Really like the format with the audio cues as well as pre set visual guide. Great as always Jeff!

Carlos Tapia says:

18000 like. 90 dislikes. 90 people didnt do their face pulls.

Anthony Curtis says:

I'd love to see more follow along format style videos. Awesome job Jeff!


We might even burn fat but jeff dor you this is useless because you have no FAT to burn.

Trevor Courtepatte says:

What a great set up on how you did all the timing points 👍.

bird Samora says:

Is this what burst training is?

MrMajor Gaming says:

Sick vid man! Seems like you've put a lot of effort in this one. Appreciate it!!

Diana Fernandez says:

Great video to follow through!

Brad H says:

This video format is the best one yet.

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