Skip-free fat burning workout, even at home

Many fat-burning workouts, or high-intensity workouts that allow you to burn a lot of calories and stimulate your metabolism during the rest of the day, involve jumps. Which is a problem for those who would like to lose weight and train at home but are afraid of getting injured. But also for those with knee problems or joint problems for which jumps are contraindicated. In this article, we will see how to do a skip-free fat-burning workout that allows you to burn a lot of calories in half an hour.

And that you can do safely at home.

The training includes variations so that it can be diversified after 2 or 3 weeks.

You can do it 3-4 times a week or every day if you want quick results.

And you can combine it with this super easy abdominal workout, which is done while standing.

 

It works 100%. You can then do it on off days or at another time of the day.

FAT BURNING WORKOUT WITHOUT JUMPS: HOW IT WORKS

There are two secrets to a good fat burning workout. The first is the speed with which we repeat the exercises. The second is the choice of exercises, which should possibly involve the whole body.

This skip-free fat-burning workout consists of a five-minute warm-up, 6 exercises with one-minute variations, and a final five-minute stretch, which should never be sacrificed. For a total of about half an hour.

 

Each exercise should be done for 50 seconds and should be followed by a 10-second break. You can use a stopwatch or just count in mind, the important thing is not to cheat and count well, not too fast.

You will need a mat. If you don't have it, train on your home rug or lay a blanket on the floor.

 

WORKOUT BURNING FAT WITHOUT JUMPS: WORKOUT SHEET

Phase one: warm-up

Set 5 minutes with the timer of your mobile or any other device, even an alarm clock.


Then start with the following warm-up exercises. These exercises, unlike the actual training plan, do not have seconds of rest.

Heating

  • One minute walk on the spot.

  • 60 seconds of the plank with straight arms, standing on the hands and not on the forearms.

  • A minute of squat in which you will have to do about 20 squats very slowly, keeping the squatting position for 10 seconds. Otherwise half-squat in isometry for 40 seconds + 20 seconds of rest.

  • 60 seconds of easy pushups, or cross-legged. These pushups also need to be done very slowly.

  • One minute of plank on the forearms.

Phase two: training

Remember that in the 60 seconds per exercise you have to do 50 seconds of actual exercise and 10 of rest.

Exercise 1.

Front lunge and left leg twist. 

2. Same exercise right leg.

Alternative exercises 1 and 2.

 

—- Russian twist for 60 seconds.

—- Mountain climber for 60 seconds. 

 

Exercise 3.

Knee-to-elbow squats. 

Alternative: crab toe touch exercise.

Exercise 4.

Plank with arm movement. 

Alternatively: plank with torso rotation. 

Exercise 5.

Inchworms. 

Alternative. Burpee without a final jump. 

Exercise 6.

Leg lifting from the ground.

Alternative: Raise crossed legs from the ground.  

Repeat the whole circuit one more time.