Fat Burning Workouts: At-Home Cardio

Google Sheet Workout Export

By Chris Davis

Experience Advanced (3+ years)
Time 11 minutes/day | 3 days/week
Goals
Equipment
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Average Exertion
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60%
Average Cardio Intensity
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50%

Fat burning workouts require you to move quickly from exercise to exercise. At-Home Cardio Workouts are a great way to stay in shape. You have no excuses. You don’t need a gym, and the weather outside simply doesn’t matter. This workout will focus on the lower body, especially toning your legs. Still, it is a total body workout, as the burpees allow you to work your entire body.

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Description

Week 1 Overview



Google Sheet Workout Export

This workout program requires that you do 5 rounds. If you can’t do all 5 at first, that’s OK. Work your way toward that goal. Then, while maintaining proper form, try to speed up how fast you can do all 5 sets. Fat burning workouts require that you always try to push yourself more each time.

ExerciseSetsRepsRest

Circuit #1 - 5 rounds

Rest 60s between rounds

1A.Dive Bomber Push-Up
5 rounds10 reps0s
1B.Burpee (Advanced)
5 rounds5 reps0s
1C.Squat and Side Kick
5 rounds20 reps0s
1D.Burpee (Advanced)
5 rounds5 reps0s
1E.Single Leg Squat (pistol)
5 rounds10 reps0s
1F.Burpee (Advanced)
5 rounds5 reps60s
Google Sheet Workout Export

This workout program requires that you do 3 rounds. If you can’t do all 3 at first, that’s OK. Work your way toward that goal. While maintaining proper form, try to speed up how fast you can do all 3 sets. Fat burning workouts require that you always push yourself. Going faster each time prevents the dreaded plateu from being accustomed to the workout.

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Man Maker
3 rounds5 reps0s
1B.Burpee Over Barbell
3 rounds20 reps0s
1C.Push Up with Knee Drive
3 rounds20 reps0s
1D.Sit Up
3 rounds25 reps60s
Google Sheet Workout Export

This workout program requires that you do 5 rounds. You will do a pyramid set of reps, like so:

  • 5 reps
  • 10 reps
  • 15 reps
  • 10 reps
  • 5 reps


ExerciseSetsRepsRest

Circuit #1 - 5 rounds

Rest 60s between rounds

1A.Dumbbell Bulgarian Split Squat
5 rounds15 reps0s
1B.Plyo Superman Push-Up
5 rounds15 reps0s
1C.Ice Skater
5 rounds15 reps0s
1D.Split Jump
5 rounds15 reps60s

Date Created: 12/26/2019, UTC


Last Updated: 8/17/2020, UTC





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