3 Fat Burning Workouts at Home for Beginners

fat burning exercises at home for beginners

If you’re beginners and are looking for effective fat burning workouts at home, you are in the right place. Before moving on, I want to say that you have made a great decision. You are here because you want to make changes to your body and your life more positive. I know it’s not easy to make this decision huh? So to help you out, I’ve compiled some of the best exercises for burning calories and losing weight quickly and effectively.

Fat Burning Workouts at Home for Beginners.

Strength training and some Yoga poses are good for fat burning exercises. But for beginners, it can be difficult when doing it. Also, it requires that they have a gym membership and take Yoga classes. Therefore, all the exercises below don’t use any equipment except bodyweight.

So I prefer to stay this way because usually, beginners don’t have access to fancy equipment. This exercise will increase your heart rate and keep it high. That means your body burns a lot of calories and uses stored fat as extra energy.

Also, you can increase the reps and intensity as you are stronger. Make sure you warm-up first for 5-10 minutes before getting into the main workout. So put on workout clothes and go for it!

Read more: Workouts for Beginners to Lose Weight, How to Start?

#Fat Burning Workout for Beginners 1.

This first exercise is the easiest to do for beginners. Also, it’s still easy to do if you haven’t exercised in a long time or haven’t exercised before. To start, do 30 seconds of the exercise for one rep.

Then move on to the next workout in the circuit method. After you have completed all the workouts, rest for 60-90 seconds, then start again to complete 3 rounds of the circuit.

  • Arm circles.
  • Wall push-ups.
  • Wall sit exercise.
  • Standing bicycle crunches.
  • High knees.
  • High kicks.

#Fat Burning Workout for Beginners 2.

If you feel strong enough at the start, you can immediately do this exercise without doing the first one. Besides, in terms of difficulty level, the second exercise is more difficult than the first exercise. As with the first exercise, do each exercise for 30 seconds with rest periods between circuits.

  • Bodyweight squat.
  • Run in place
  • Mountain climbers
  • Inchworms.
  • Tricep Dips
  • Planks.
  • Russian Twist.

Related: Full Body Workout 4 Days a Week for Women

#Fat Burning Workout for Beginners 3.

This is a more intense workout than the 2 above and is the hardest part of the training for beginners. This third exercise will boost your heart rate faster to burn calories and reduce fat from your body.

As before, do 30 seconds of each workout and rest for 1 minute on each circuit. If the first and second exercises are too easy for you, do this exercise.

  • Push-ups.
  • Side plank.
  • Bicycle crunch.
  • Burpees
  • Jumping jacks
  • Butt kicks
  • Lunges

About 90% of beginners who join a gym will quit in the first few months. Why? It is because they lack knowledge and have unrealistic goals. They don’t know where to start and what exercises to do. Therefore, this fat-burning bodyweight workout for beginners is the perfect plan to start your fitness journey. Besides, you don’t have to exercise every day. Give your body enough rest to restore your muscles. So exercise 3 times a week is enough for beginners.

Can Exercise at Home Help You Lose Weight?

This is the most common question asked by beginners. So for this one, you need to pay attention to the calorie deficit and maintain it consistently. That means you have to consume fewer calories than you burn.

When you can eat fewer calories, you can achieve a calorie deficit. To control your calorie intake, reduce sugary drinks, minimize processed foods, replace them with organic foods, and increase physical activity.

When asked which one is better, exercising at the gym or home? Some people may think working out at the gym is better for them. They also have access to a variety of equipment and make practice less tedious. If that’s you, reconsider exercising at home if being around other people motivates you.

The point is, start with an atmosphere and environment that makes you comfortable. If it’s home, do it now, and you will lose weight here. If that doesn’t work, change your plans with this method.

Read more: Reasons Why You’re Not Losing Weight on Diet and Exercise


The fat burning workouts for beginners above are the basic moves to do at home. It’s a great start before you really get into the weight room. Within three days of the week, do a different combination of movements using this exercise.

Some exercises require you to do them quickly, and others you must do in a controlled manner. So go with the proper technique, to feel your muscles burning on the last rep, and move forward for a total transformation.

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