2 Quick Workouts to Burn Fat (with videos)

There are a lot of workouts out there that promise to burn fat and transform your body in minutes a day.

These aren't them.

No, these diets will not "transform your life", but they will give you a good work, burn some calories and don't require much (or any) equipment or time to do.

Workout 1- Bodyweight Only

1. Bodyweight Squats - 45 seconds

   1. rest 15 seconds

2. Push-ups - 30 seconds

   1. rest 15 seconds

3. Active Plank - 30 seconds

   1. rest 15 seconds

4. Lunges - 30 seconds (Got knee pain? Try Reverse Lunges)

   1. Rest until your heart rate returns to normal and repeat for up to 15 minutes.

Workout 2 - Weights

1. Goblet Squats

   1. rest 30 seconds

2. Overhead Press with dumbbells

   1. rest 30 seconds

3. Dumbbell Rows

   1. rest 30 seconds then repeat for 15-20 minutes

Your goal with this workout is to pick a weight you can do around 20 reps with (it might not be a whole lot). If your form breaks down before 20 reps, either stop, or choose a lighter weight.

If you don't have dumbbells, kettlebells or any other actual weights, a can of soup, backpack, jug of milk or small child can also work.

For each of these workouts, form is crucial! Doing exercises with improper form is a big no-no and it will only reinforce poor movement patterns.

Now how often should you be doing these workouts?

First, you need to be remembering the relationship with intensity and frequency - the harder you are pushing yourself the less often you should workout.

That said, most people will probably benefit most from doing 3-4 workouts per week, or every other day.

While these workouts will burn some calories, you need to be keeping an eye on your food intake if you want to get the most out of them. (Article 1, Article 2)

Exercise Demos

Squats

Push-up Progressions

Active Plank

Lunges

Goblet Squat

Overhead Press

Dumbbell Row