Health & Wellness

A 4-step fat-burning routine you can do inside or outside with no equipment

Fat-burning exercise routines don’t have to take hours of work and acres of space, contrary to popular belief. In fact, short, intense workouts often burn more fat than long, extended (and let’s face it, sometimes boring) ones. Plus, you don’t even need a gym to make it happen. You just need enough room to do a push-up.

This little routine may look easy at first glance, but I suggest you try it before making any assumptions. After 10 rounds, I guarantee you’ll be feeling it. The best news? It not only burns fat, but also works every single muscle, from your core to your legs and upper body.

Try it as a dynamic warm-up for a longer workout, or use it on its own as a mini interval series.

5 squats

Brandon Goodwin

Stand with your feet a bit wider than hip-width apart. Lower your body back as far as you can by pushing your hips back and bending your knees. Your body weight should be in your heels. Lower into your squat, and use your arms to maintain balance, holding your hands together and raising them out in front of you. Try not to let your knees go out over your toes, and keep your chest lifted. Pause at the bottom, then lift back to the starting position.

5 mountain climbers

Brandon Goodwin

Mountain climbers work your shoulders and your core. Balance in a straight arm plank position and slowly bring your right knee up to your right elbow and then back. Then bring your left knee up to your left elbow and back. That's one rep all together. Do 20 reps.

5 pikes

Brandon Goodwin

Place yourself in a push-up position. Keep your core engaged as you roll up on the tops of your sneakers and hike up your hips toward the ceiling, forming an upside down "V." Pause, then slowly make your way back out to starting position, and repeat. Aim for 10 or more reps, or as many as you can do while maintaining good form.

5-second plank

Brandon Goodwin

Get into a pushup position, then bend your arms as I do in the animation above so that there's a 90-degree angle in the crook of your elbow. Your weight should be on your forearms and your body should be one long line from the tip of your head to your ankles. Try to hold the position for as long as you can, and add time each time you try it (most people begin with 30 seconds).

Walk yourself back up, then repeat 10 times.

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