15 Minute Fat Burning Home Workout (NO EQUIPMENT!)

If you have just minutes and are looking for a fat burning home workout that will get your heart pumping and have you breaking a sweat in no time, then this is the routine for you. Everyone at all levels of ability can perform this home workout. Beginners, intermediate and advanced fitness levels can do this and see results without needing any equipment and without having to go to any gym.

The workout is broken down into a follow along format. This means that you can do it along with the video. Rest indicators are included for the different ability levels and previews of the home fat burning exercises coming up are shown so you know what is coming up next and can prepare for it.

There are three major segments to this home fat burning workout. There is a lower body, upper body and core segment that are performed sequentially with only 30 seconds rest in between. The goal is to complete one round of them if you are attempting this at the beginner level, 2 rounds if attempting it at the intermediate fitness level and 3 total rounds if you are doing so at the advanced level.

If you need to rest during the period of any exercise you may be doing, you can, however it is best to try and gut it out and avoid stopping. Simply drop down to the ability level below the one you are doing it at if you are having trouble keeping up. The exercises are arranged in a way that they get easier as you move through the home workout sequence. Because there are no requirements for equipment in this no equipment bodyweight workout you should be able to transition from one to the next rather quickly.

There is a time stamped link in the pinned comment to help the intermediate and advanced trainees click back to the beginning of the workout so you can quickly repeat the second and third round.

Here are the specific exercises in this home fat burning workout.

Lower Body Segment:

Split Squat Lateral Hops x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Ratchet Squats x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Prisoner Walk Ups x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Sidewinders x 30 seconds all levels

Rest 30 seconds and move onto Upper Body Segment

Upper Body Segment:

Hover Hops x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Step Through Pushups x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Pushup Toe Taps x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Hover Pulses x 30 seconds all levels

Rest 30 seconds and move onto Core Segment

Core Segment:

Twisting Pistons x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Black Widow Knee Slides x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Lateral Mountain Climbers x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
V-Sit Pulses x 30 seconds all levels

Remember, your goal is to make it through the entire workout without having to rest at all during any of the exercise periods. This doesn’t mean that you should stop if you do. Just keep trying to get back in there as quickly as you can and, as your stamina improves, you will find that you will be able to do the entire home fat burning workout unbroken.

This home workout takes about 15 minutes you perform it at the intermediate level, 8 minutes if done at the beginner level and 22 minutes or so if you do it at the advanced level.

Keep attempting to move up a level if you are easily completing it at the current one.

For more no equipment bodyweight workouts and follow along ab workouts, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it is published.

[Michelrs]

If Coronavirus doesn't kill us, Jeff's workouts will.

[dragonwater]

Jeff only makes no equipment workouts to give his equipment a rest day.

[brownguy]

Jeff's workouts are perfect for someone like me who's trying to vomit first thing in the morning

[useraccount]

The workout isn’t easy, but jokes aside it’s crazy that this content is free. The amount of editing and the quality. Crazy

[gladiatorscoops]

Jeff included the music overlay so you don't have to hear yourself crying in between sets. Thanks Jeff.

[parky]

I like how Jeff gives us fat burning workouts even though he has no fat left to burn

[troyali]

The first video on youtube where I appreciate the ad time.

[CNich]

This is the probably the best HIIT format I have ever seen. Showing all the exercises before starting and then the next exercise coming up on the top right of the screen. Plus built in timer, plus music, plus all three levels visibly on screen. Beautiful format and made this so easy. Thanks Jeff

[jayz]

This channel is one of the most useful on YouTube honestly. What a gift

[papasscarce]

Me: Finally done
Jeff: And as a bonus we're gonna finish this exercise off with 50 face pulls

[AnujDubeyEng]

Conditioning level - God mode
Exhaustion level - Hell mode
Feeling in the gut - Chernobyl reactor
Feeling in the heart - Love you Athlean-X

[joeltheowl]

Me: Does 2 sets of Intermidiate.
Breakfast: Aight imma head out.

[MatthewJeans]

One of my favorite videos so far. He should do more of these min-workouts like this with the timer and everything. Really interactive and engaging way to get a quick workout in when you're pushed for time. Those chest pulses get me in the good way!

[ZeroGryphon]

Jeff is literally one of the best workout channels I've ever watched, he gives me workouts that genuinely feel like they're helping

[DerDudemitdemHut]

Genius! The overlays, the progress bar, the markers with beeps, the preview for the next exercises! This is what I call a workout video!!

[raghavkakkar]

Last time I was this early, Jessie was looking for sponsors.

[benl]

Me having given up on my fitness because of quarantine.

Jeff: *I’m going to stop you right there*

[Linxs]

Just tried this, I thought the purpose is to help us achieve our goals. But I died, came back to life, realized I had a few more exercises and died again. Jeff, thank you. This program is by far one of the best.

[cristianderosas]

*shows tired jeff*
Jeff: That actually was me

We all know that was a paid actor

[Dusk-MTG]

Jeff: "If you're beginner, your work is done"




Me: Jeff, you made me happy to be a beginner here.