How to Burn Fat Fast at Home

Exercising at a commercial gym can be frustrating. Monthly dues can add up fast, and during peak hours it's hard to get your turn on the machines. With so many distractions, focusing on your own fat loss goals can be difficult. The good news is that it doesn't take special equipment to lose fat. Send your body into fat burning mode at home with quick, intense body-weight workouts.

Things You'll Need

  • Jump rope
  • Pull-up bar
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Instructions

  1. Jump Rope

    • 1

      Purchase a jump rope for just a few dollars at your local sporting goods store. Start with a 3-minute jumping session as a beginner. Try not to stop jumping for the entire 3 minutes.

    • 2

      Jump at an even, steady pace. Increase your time by 1 minute each week. Increase your speed as you become stronger.

    • 3

      Jump rope every day before your other workouts for warm-up.

    Circuits

    • 4

      Assemble a list of body-weight exercises you enjoy, such as the push-up, pull-up, jumping jack, squat thrust, body-weight squat, split jack, plank and mountain climber.

    • 5

      Pair two body-weight exercises. Perform these back to back in pyramid fashion. For example, start with 10 repetitions of push-ups followed by 10 repetitions of body-weight squats. Then, perform nine push-ups and nine body-weight squats. Continue in this fashion until you reach one repetition of each exercise. Perform this pyramid circuit as quickly as possible, stopping to catch your breath when needed.

    • 6

      Stick with the same two body-weight exercises for four weeks at a time. Increase your pyramid by one repetition per exercise each week. At the fourth week, choose two new body-weight exercises and start again at 10 repetitions.

    Intervals

    • 7

      Find a hill, a long set of stairs or a beach. Perform your sprints on one of these surfaces, as sprinting on flat ground can be dangerous if you do not have perfect form.

    • 8

      Sprint for 15 seconds and rest for 30, if you're a beginner. Perform this cycle for 7 to 15 minutes, depending on your fitness level.

    • 9

      Even-out your sprint/rest periods to 30 seconds/30 seconds when you become stronger.

    • 10

      Change your sprint/rest periods to 45 seconds/30 seconds when you become even stronger. Take your progressions slowly. Perform each change for at least a week before you increase the sprint times.

    Scheduling

    • 11

      Block out four days during the week to work out.

    • 12

      Give yourself 24 hours of rest between each workout.

    • 13

      Perform your rope jumping, body-weight circuits and sprints all in one workout. Rest 2 to 5 minutes between each exercise. Cool down and stretch at the end of the workout.