Full Blasting Fat Burning Workout. No Equipment Needed

By Top.me
Top.me

Look great, feel healthy and live happy with Top.me.

If you goal is to lose weight and you are doing it only through dieting, then you may risk not only to lose your muscles but also slow down the metabolism.

To burn fat, maintain your muscles and keep the metabolism up, you need to include workouts into your regimen as the more muscles you have, the more fat you’ll burn. Aim for 3 weight trainings per week, add cardio and don’t forget about healthy diet, good sleep and rest days.

Each exercise has a “how-to-do” video instruction but if you want watch the whole video, scroll down to the end of the article. 

Pre Workout Warm Up and Stretching:

Do each warm up exercise for 30 seconds.

1. Cross Jacks

Three girls in sporty outfit doing cross jack exercise in the room. Girls warming up  before fat blast workout

  1. Stand with your feet shoulder-width apart, and extend your arms straight out to either side with palms facing down.
  2. Jump and cross right foot over your left bringing your hands overhead.

2. Butt Kickers Exercise

Three girls in sporty outfit doing butt kickers exercise in the room. Girls warming up  before fat blast workout

  1. Stand tall, hips-width apart.
  2. Similar to jogging in place, bring your heels to your butt rapidly, alternating leg.

3. Knee Thrusts With Double Tap

Three girls in sporty outfit doing knee thrusts with double tap exercise in the room. Girls warming up  before fat blast workout

  1. Stand tall, hips-width apart. Lift your knee high towards your hands and hands in towards your knee.
  2. Tap twice. Engage your abs as the knee comes up.
  3. Pump your arms to warm up your upper body.

4. Standing Cat Stretching

Three girls in sporty outfit doing standing cat stretch as a warm up exercise

  1. Inhale and bend your torso below pushing it toward the ground then exhale as you lift your torso above toward the ceiling. Repeat several times.

Full Blasting Fat Burning Workout

Whether you are working with your bodyweight or add weights, resistance training is an effective method that helps build muscle and burn fat. Try to do compound movements or use superset approach or do both as in this full blasting fat burning workout to incorporate more muscles and add intensity to the workout and get the “afterburn effect.

Works: whole body
You’ll need: no equipment

Do each exercise for 40 seconds. No rest between exercises in the set. Finish the set and rest for 20 seconds. 

Set One:

1. Jump Squats 

Three girls in sporty outfit doing jump squat exercise in the room. Girls performing fat blast workout

 

  1. Start in a squat with your arms by your sides.
  2. Swing your arms to the ceiling, and jump.
  3. Land quietly as you return to the squat position. 

2. Squat to Shoulder Press

Three girls in sporty outfit doing squat to shoulder press exercise in the room. Girls performing fat blast workout

  1. Hold some weight at your shoulders, standing with your feet hip-width apart.
  2. Push your hips back and lower into a squat, keeping your chest upright and your knees over your toes.
  3. As you push through your heels to return to standing, press the weight overhead.
  4. Lower the weights to return to the starting position.

Set Two:

1. Curtsy Lunges to Burpee

 Three girls in sporty outfit doing curtsy lunges to burpee exercise on the floor. Beautiful girls do fat blast workout to lose weight

  1. Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.
  2. Do the same on the other side and then jump into Burpee.

Set Three:

4. Supported V-Sit Up

Three girls in sporty outfit doing supported v-sit up exercise on the floor. Girls perform fat blast workout to burn fat and lose weight

Sit on the floor with your hands behind your back, knees bent and feet flat. Lift your feet and bring your torso and knees together. Don’t lower your feet. 

5. T-Plank

Three girls in sporty outfit doing t-plank exercise on the floor. Beautiful girls do fat blast workout to burn fat and lose weight

Start in a plank position. Rotate your torso to the right, raising your right arm toward the ceiling as you roll onto the outside of your left foot. Pause, then repeat on the other side.

Cool Down and Stretching

Finish your workout with stretching. 

Back Extension Stretch 

Three girls in sporty outfit doing back extension stretching on the floor. Girls performing stretching after fat blast workout

Full Blasting Fat Burning Video Workout

If you want to try more intense workouts and burn more calories for a less time, try these full body Tabata workout  and full body HIIT workout.