How to Burn Fat at Home

In the previous post I explained why you should avoid gym machines, and that you should focus on bodyweight and free weight exercises instead.

After that post, I got a few questions to my email inbox about what type of bodyweight and free weight exercises to choose.

So in this post, I am going to explain to you how to Burn Fat at Home, and build the attractive and muscular physique we all want. At the bottom of this page, you have a complete bodyweight workout that you can take action on right away!

First off, a workout does not have to last for long, it all depends on the quality of your workout. What I mean by that is that an intense 12 min workout with lots of actual work time, is a lot better than a 60 min workout where you rest for 2-3 min in between each exercise, walk around chit-chatting with friends, etc.

You see the difference?

Exercise are in my opinion created to make you sweat, increase your pulse, and make you tired. In my book, a 45-min walk is for your general well-being, a way to relax and get your mind off of all the stress.

Don't get my wrong, walking should be used in every workout program, but should not be confused with "real exercise". To really exercise, you need to get out of your comfort zone, challenge yourself.

A good way to start off in order to burn fat, is by doing it at home, by using your own bodyweight as resistance. Depending on your experience with physical activity, adjust the work/rest ratio so it works for you.

Do this workout as a circuit, meaning after you have completed one exercise, you move on to the next exercise, and keep that motion until you have completed all the exercises in a row => one circuit.

=> Beginner Instructions

Work/Rest: 15 sec/15 sec
Rest after circuit: 60 sec
Number of circuits: 3

=> Advanced Instructions

Work/Rest: 30 sec/ 0sec
Rest after circuit: 30 sec
Number of circuits: 4

If you are not a beginner, but not in the advanced area just yet, then aim for something in between.

=> Exercises

Pushups (incline, regular, or decline)
Squats
Lunges
Mountain Climbers
Side Plank

This is a good example of a bodyweight routine you can perform in the comfort of your own home. You don't need fancy equipment or an expensive gym membership in order to get it done, just your own bodyweight and a timer to monitor the intervals!

Let me know how it goes. Good Luck!

Your Friend and Coach,
Jonas

PS. If you want more workouts like this with detailed descriptions on more than 80 exercises you can perform in the comfort of your own home, then Click Here to Visit BurnFatAtHome.com and grab a copy of the program!