3 Fat Burning Workout Routines

Most of the people who come to this website do it in order to burn body fat and get lean. Apart from nutrition, the way to do that is through intense exercise. Today I want to share 3 fat burning workout routines that you can do at home (and which I do as well). These 3 workouts represent a complete week of training.

Needed equipment: a pair of dumbbells (I recommend adjustable ones or ones to which you can add plates), a stability ball, and a workout mat.

Workout sections:

Warm up: Run in place for 5 minutes or do jumping jacks, or run in place but bring your knees high in each step. The goal is to get you warmed up quickly.

Bodyweight cardio: the reason why I begin your strength workout with one of these exercises is that you may still be a bit cold and I want to make sure you get warmed up quickly.

Strength section: a full body circuit with exercises targeting your lower and upper body. I split the entire workout to 3 circuits. This is how I do it.

Repeat each circuit 2 – 3 times for a complete workout. As some of these circuits include 6-7 exercises, expect to make a very big effort here.

Fat Burning Workout #1

Circuit #1:

• 50 Jumping Jacks. 
• 20 seconds of squat jumps.
• 12 – 15 one arm dumbbell swings with squats (per side).
• 15 forward lunges with bicep curls (per leg).
• 12 standing shoulder presses.
• Regular Plank

Rest for 60 seconds.

Circuit #2:

• 12 Forward lunges with diagonal dumbbell swing.
• 10 Renegade rows on the floor.
• 15 chest presses (on a bench or stability ball, a bench is safer).
• 15 DB calf raises.
• 10 DB split squats (each leg)
• Side Plank

Rest for 60 seconds.

Circuit #3:

• 15 Forward lunges with bicep curl.
• 12 DB Chest presses.
• 12 One arm DB rows (you can use a bench, a coffee table, or the edge of a sofa or bed for this).
• 15 Side squats with dumbbells.
• 15 calf raises.
• 12 Squat jumps.
• Plank.

Rest for 60 seconds and repeat.

Full Body Workout #2

Circuit #1:

• Run in place with high knees for a minute. Follow by 30 jumping jacks.
• 15 lunge jumps.
• 20 – 30 regular push-ups.
• 15 Side squats with dumbbell.
• 15 hammer bicep curls.
• One legged bridges with stability ball.

Rest for 45 – 60 seconds in total.

Circuit #2:

• 10 Burpees.
• 10 – 12 DB chest presses
• 10 tricep kickbacks (for each hand).
• DB back rows (standing). You can do one arm rows if this feels better.
• Reverse lunges with bicep curls.
• Side planks.

Rest.

Circuit #3:

• 15 Squat jumps.
• 15 DB Chest press.
• 15 One arm back rows.
• Single legged calf raises.
• 15 deadlifts.
• 15 forward lunges with diagonal DB swing.
• Side plank.

Repeat these circuits (after the first sequence any order will do) several times for a complete full body fat burning workout.

Workout #3

Circuit #1

• 50 jumping jacks.
• 10 burpees.
• 15 squat jumps.
• 15 DB chest presses.
• 15 close grip push ups (awesome tricep exercise).
• 10 Renegade rows with each arm.

Rest for a minute.

Circuit #2:

• 15 lunge jumps.
• 15 prisoner squats.
• 25 push ups (elevated legs).
• 10 DB Deadlifts.
• 15 DB split squats.
• 15 DB calf raises.
• Side Plank.

Rest for a minute.

Circuit #3:

• 20 squat jumps.
• 15 DB chest press.
• 12 tricep kickbacks.
• 12 One armed back rows.
• 15 Lunge jumps.
• 12 – 15 Hammer curls.
• Bridge.
• Plank.

Workout Schedule

Let’s talk about how you need to schedule this workout routine. I usually take a 1 – 2 days off between each of these workouts. So, let’s say you do the first workout on Sunday, this means that the second workout with Tuesday or Wednesday with the following workout done on Thursday or Friday, or Friday or Saturday respectively.

I did not talk about cooldown and stretching but this is a must. You need to stay on your fit and engage in a few minutes of stretching exercises before you finish your workout. This will help you preserve the health of your muscles and to avoid cramps.

So, there you go, you’ve got an awesome workout routine that you can do at home to burn fat and build muscle. Enjoy.