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10 Minute Home Fat Burning Workout (NO EQUIPMENT KILLER!!)


10 Minute Home Fat Burning Workout (NO EQUIPMENT KILLER!!)

Burn fat and build muscle in 6 weeks with no equipment at all…

So you don’t think it’s possible to get a killer fat burning workout done in 10 minutes? Prepare to change your mind. This high intensity home fat burning workout can be performed with absolutely no equipment and in very little space. In fact, with just one exercise serving as the base of each of the exercises in this fat burn workout, you’ll see that it is pretty straight forward as well.

The goal of this fat burning home workout is to perform burpees of escalating difficulty every minute on the minute for up to 10 minutes. Each minute you need to complete 12 reps. Whatever time is remaining at the end of those 12 reps can be rest that is earned beyond the 1 minute that you receive as part of the workout. So, if you complete all twelve squat thrusts in 30 seconds, you get to rest one minute and thirty seconds before starting the squat thrust burpees.

This home fat burning workout is perfect for those who have always wondered how to burn fat fast but were stuck in the mindset of thinking that traditional steady state cardio was the answer. In fact, because of the involvement of multiple muscle groups that this workout provides over plain treadmill walking or running, you can expect to burn more calories per minute than you would otherwise. Give it your best for these 10 minutes and you’ll see that your energy expenditure and caloric burn can be significant.

Here is the complete breakdown of the home fat burning workout in this video:

Can you last all 10 minutes?

Minute 1: Squat Thrusts x 12

Minute 2: Squat Thrust Jax Burpees x 12

Minute 3: Squat Thrust Squat Burpees x 12

Minute 4: Classic Chest to Ground Burpees x 12

Minute 5: Single Leg Mountain Climber Burpee x 6 each leg

Minute 6: Side Kickthrough Burpees x 12

Minute 7: Chop and Hop Single Leg Burpees x 6 each leg

Minute 8: Angry Mule Burpees x 12

Minute 9: Triple Skyfall x 12

Minute 10: 1 Arm Get Up Burpees x 6 each arm

Most home fat burning workouts fall short in their benefit to your ability to build muscle at the same time. They turn into glorified aerobic programs. Even some of the most popular workout programs on the market ignore the golden rule of muscle adaptive response. Do nothing but cardio workouts and think you are going to build muscle? That is the definition of insanity.

Instead, if you integrate multiple muscle groups into the exercises that you’re doing…and you choose exercises that are a bit more anaerobic in nature, you will allow your body to burn fat and calories without training it to become detrained. The ATHLEAN XERO bodyweight program available at allows you to build muscle and burn fat at the same time using workouts that push you to your limits.

For more home fat loss workouts and exercises to burn fat at home, be sure to subscribe to our channel here on youtube at

Click the link below & learn how to lose weight fast for women:

Below are more tips to help you lose weight fast

How To Lose Weight Fast For Women Tip #1: Stop eating only salads

This is a well-known habit especially among female office workers. You order a big salad with nothing but greens. Your colleagues see what you eat and applaud your efforts to lose weight. But before 2pm, you get hungry and start looking for cookies and chocolates to snack. How’s that for one step forward and two steps back in your fat loss attempt? While there’s nothing wrong with having salads for lunch, you should add some good clean protein such as eggs and chicken breasts and also good fats such as avocados or guacamole into your salads as well. Remember this: Every meal should have a protein element. These protein and fat make you feel more satisfied after the meal and will sustain your blood sugar levels for a longer period so you won’t be looking for unhealthy snacks around the office right after lunch.

How To Lose Weight Fast For Women Tip #2: Replace all the unhealthy snacks at home and in your office

Contrary to popular belief, snacking is actually productive for fat loss. Snacking on healthy snacks in between meals will help maintain a steady blood glucose level and also keep your metabolism elevated. Since people snack on convenience and the general availability of food around them, it is important to keep only healthy snacks such as dark chocolate, nuts, trail mixes, fruits or even beef jerky within easy reach. Throw all the others away. Or give them to a colleague you hate.

How To Lose Weight Fast For Women Tip #3: Start a simple exercise routine

Every fat loss program needs to have an exercise component. It doesn’t even have to an actual exercise like jogging or swimming. If you have never exercised before in your life, you can even start something as simple as brisk walking every day for 20 minutes and work up the intensity from there. The main objective is staying active and turning up your metabolism. As you get fitter (and you will), crank up the intensity and challenge your body to reach new heights of fitness.

How To Lose Weight Fast For Women Tip #4: Stop the steady state jogging

If you have been jogging for some time and haven’t seen any significant weight loss results, then it’s time for you to move on to more challenging exercises. Jogging is a good exercise to build your cardiovascular endurance, but not the best for fat loss. To effective burn fat, you need a workout that elevates your heart rate to at least 80% of your maximum heart rate and burns the most number of calories in the shortest period of time. Full body exercises such as burpees, squats, deadlifts, shoulder presses and rows gives you the most bang for your time spent on exercising. Perform each exercise for 30 seconds with a 30 second break in between for 3 sets before moving onto the next. Do this for 10 – 15 minutes a day and you will see results beyond what you have experienced from months of jogging.

How To Lose Weight Fast For Women Tip #5: Don’t avoid carbohydrates completely

When carbs replaced fats as the main contributor of weight gain, many people are avoiding all known types of carbs completely. I personally have a colleague who shuns carbs like the plague. Let me set the record straight. Not all carbs are bad. Our bodies need carbs to function properly. Carbs are our bodies’ main source of energy. In fact, our brain functions primarily on carbs. Depriving your body of carbs can have detrimental effects on your body. Every type food has its time and place to be consumed. As a general rule, you should only consume low glycemic carbs such as brown rice, dark leafy vegetables, multi-grain bread, oatmeal, etc. High glycemic foods such as bananas, juices, white rice, potatoes and other processed foods are best consumed only right after an intense exercise.

How To Lose Weight Fast For Women Tip #6: Set realistic and measurable goals

A lot of people give up on a training or fat loss program after a week or so because they did not see the results they were expecting. First of all, you have to remember that you didn’t get fat overnight. So you should not expect a miracle weight loss to happen as well. Setting realistic and measurable goals will help keep you motivated and continue towards your ultimate weight loss goal. So what considered as a realistic goal? Losing 0.5-1kg (1-2 lbs) a week is a realistic. Losing half an inch on your waist after two weeks is realistic. Of course, you have to be completely honest with yourself when you are accessing these goals. Ask yourself if you are really following the exercise program religiously? How many times did you cheat on your diet?

How To Lose Weight Fast For Women Video:

How To Lose Weight Fast For Women Channel:



  1. Joe Matsuzawa

    March 27, 2017 at 4:27 pm

    Is it a bad idea to this once or twice a week while bulking?

  2. Abdullah BMW

    March 27, 2017 at 5:16 pm

    too good but only for professional

  3. SITREP 69

    March 27, 2017 at 5:47 pm

    I gotta try this, no wonder you are so lean.

  4. dan THE man

    March 27, 2017 at 6:10 pm

    Didn't make the 1 minute mark on all of em but got through it. Certainly made me sweat. Awesome time 👍🏻

  5. TheGat2012

    March 27, 2017 at 6:54 pm

    I gotta admit this kicked my ass. made it to the hop and chop ones on pace and had to drop it to 8 reps per type then to 5.. then on the last set i barely did 4 before it was over. I'll be doing this a few times a week till i can nail it. Great burner!


    March 27, 2017 at 7:12 pm


  7. Cameron Nearey

    March 27, 2017 at 7:23 pm

    not much hop there. I guess white boys can't jump. I just giving a hard time

  8. Duston McCreary

    March 27, 2017 at 8:21 pm

    I need a piece of cardboard and boombox to do this.

  9. MisterStrawberryLove

    March 27, 2017 at 9:08 pm


    I just want to ask if you have any home cardio workout if you live in an apartment.
    Apartments here in U.K. Kinda makes a lot of noise if your living on the top floor so jumping is a big no..

  10. smoog

    March 27, 2017 at 9:53 pm

    there's no way I can do it that fast. I tried but I just couldn't do it.

  11. John Deighan

    March 27, 2017 at 9:59 pm

    Did I make it all the way? No, dead by the fifth set, no breaks was a killer. It's something I'm going to try again, though.

  12. Justin VanMeter

    March 27, 2017 at 10:25 pm

    This was brutal. I couldn't do all 12 reps every minute but got at least 6. Felt like I was gonna pass out after lol.

  13. Anaïs Chireux

    March 27, 2017 at 10:43 pm

    OMG i just finished it, i can barely feel my fingers typing!! This was so extreme. I'm intermediate and I coulnd't even fit the 12 reps in each minute so i had no rest at all for the 10 minuts!
    I'm a woman and I hope i'll someday make it through!
    Love from France

  14. Jovi28

    March 27, 2017 at 11:42 pm

    13 pounds lost so far! I will post and update when I reach my target.

  15. Lydia283

    March 28, 2017 at 12:25 am

    This is nice ! Tomorrow I begin using this program, hoping for the best

  16. Pamela

    March 28, 2017 at 12:26 am

    I got to say OMG this program is great. I always seem to have trouble losing that last few pounds or inches just like every other person in America it seems like in this program seems to be full of lots of good ideas to help me do that. I hope that maybe this is the One that puts me over-the-top and allows me to finally get to where I want to be in terms of my weight loss goals.

  17. CarolSmith

    March 28, 2017 at 12:39 am

    I got the program and I'm loving it. I will recommend it to some of my friends, thanks for the video!

  18. LOLA

    March 28, 2017 at 12:50 am

    Very motivating… I like the video.

    where is the link? UPDATE: Yay! I found the link in the video description and got the program. I'll start this coming Monday. Wish me all the best guys 🙂

  19. Elaine

    March 28, 2017 at 1:48 am

    It's been 11 days since I started using this program, I'm down a couple of inches and my energy levels are up. All I have to say to those starting out is that stick 100% to the plan, do not dabble and you will find the same success or better.

  20. Suzanne

    March 28, 2017 at 2:31 am

    An interesting program, my friend is getting encouraging results… she started 2 weeks ago and I can already notice she is looking slimmer. I hope to get the same results or better after following the same approach

  21. Janice462

    March 28, 2017 at 3:20 am

    I'm starting this program today. I'm very positive I will achieve my goals. Thanks for the video!!!

  22. Christine m

    March 28, 2017 at 3:35 am

    getting good results here also with this program. Taking action is key

  23. Maggy347

    March 28, 2017 at 4:09 am

    I will try this. good video

  24. Sherry

    March 28, 2017 at 5:01 am

    This diet plan is fantastic! I have followed it for one week and have cheated only once by eating 3 chocolate-covered strawberries and having a glass of Moscato D'Asti on our anniversary, BUT, not only did I lose weight this
    week, I feel so much better than I have in a long time. I don't feel tired late in the day, I have more energy, I feel lighter, and I LOVE the food on the plan.

  25. Kayla woods

    March 28, 2017 at 5:35 am

    This person behind this weight loss program
    is a genius! Most people would not believe this information but it works.
    My husband and I are both down over 15 pounds in a couple months and
    many inches.

  26. Lubna Lubi

    March 28, 2017 at 6:10 am

    where is the link?

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