4 MIN Morning Fat Burning Workout (BURN FAT FAST!)

Having a morning fat burning workout that doesn’t take a lot of time and can work your full body quickly is helpful in giving you the best chance at fat loss. Consistency of exercise and good nutrition is the only way to burn fat by putting your body in a hypocaloric state. There are many videos on my channel showing you the importance of a good diet for consuming fewer calories, however in this one I am going to give you a step by step cardio workout to burn calories and fat quickly.

If you are a beginner, you can choose to do this entire workout with either no weights at all or with a very light 5 pound dumbbell. If you are novice to intermediate you can increase the weight used to 10, 15 or even 20 pounds. If you are advanced you can use a dumbbell for this fat burning workout that weighs 25 pounds or more.

The workout itself takes just 4 minutes per round.

If you are short on time but still want to get in a killer fat torching workout before you head out in the morning, then you can aim for just a single round. If you have more time, take 3 minutes of rest between completed rounds and attempt to complete a total of 3 or 4. You may have to drop the weight used between each subsequent round to ensure that you are fatiguing from the conditioning effect and not because you don’t have the strength to perform the weighted exercises.

Here is how this morning fat burning workout breaks down exercise by exercise:

1. Lunge Cleans x 30 seconds to the right
2. Lunge Cleans x 30 seconds to the left
3. 1-Arm Swings x 30 seconds right arm
4. 1-Arm Swings x 30 seconds left arm
5. Russian Presses x 30 seconds to the right side
6. Russian Presses x 30 seconds to the left side
7. Renegade Row Ups x 30 seconds right arm
8. Renegade Row Ups x 30 seconds left arm

You may rest up to 20 seconds between completed exercises. The goal would be to keep the rest as short as possible however to keep the conditioning effect high while giving you just enough time to transition to the next movement. Keep in mind, if you are breathing so hard that you are not effectively doing the exercises in good form then it is more important that you take more time and perform them safely.

The key to this fat burning workout at home is that you don’t need a lot of equipment to get it done. You can do this with just a single dumbbell in just a small amount of space. None of the movements are very difficult to perform with just a little practice. Also, with this being a full body fat loss workout you are getting the benefit of working many muscles in a short period of time to help you increase the amount of calories that you will burn doing it.

Home fat burning workouts are essential now more than ever. Maybe you can’t get to the gym but still want to have a way to burn off excess calories and lose body fat. Well, this is a convenient option for getting the job done without having to leave the house or have a gym membership.r

Fast fat loss is possible when you combine both a consistency in your workouts along with a sound approach to your nutrition. Try to avoid crash diets. While they may appear tempting because of the fast fat burning results that those trying to sell them to you are promising, you likely will wind up in the long run putting the weight back on and not permanently losing fat.

Instead, make the small changes needed to gain consistency. This 4 minute fat burning workout is something that anyone can try. Again, even if you are a beginner you can do this fat loss workout by dropping the weight entirely and just going at the pace that you can handle. The key is, if you are able to repeat the 4 minute workout every day for a few weeks, you not only will start seeing the fat loss but you will be ingraining the habit of exercise into your daily routine.

Combine that with a much improved focus on eating good foods, and taking in fewer calories as a result, and you have the fat loss workout and diet that you’ve been waiting for.

For more videos on how to burn fat fast and the best fat burning workout to lose weight, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

[athleanx]

*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 

If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[jrchmgn.]

Me: wow just 4 minutes.
Also Me (doing the exercises): the hell this is the longest 4 minutes in the history of ever.

[Dland_]

I did this for 5 min on accident and the fat in my body spontaneously combusted

[arjunpotter]

Jeff's so swole, he even asks the timer if it's ready for him.

[jenniferrhea]

"Having a morning fart burning workout" LOL my favorite workout.

[jacdaniels]

It's scares me seeing HIM struggle with these.... Which means I am gonna die 🤣

[vortexfitness]

Jeff: Jessie, you have to do this
Him: No thanks
Jeff: If you don’t, i will internally rotate your shoulder!
Jessie: fine

[Xerrea]

30 sec each (Requires Jesse to do the timing)
Exercise 1 1:18
Exercise 2 3:00
Exercise 3 4:40
Exercise 4 6:50

[paulwright]

"You're going to be able to do this with a single dumbbell, Hello Jesse" LMAO!!!

[aplus]

😂 "look how tired I am in this!"

I don't care Jeff. You still f'ing rule and have improved my life and my health. Nothing changes that. 💪

[davidwarner]

The best thing that I like about you is that you tell the mistake that we do so we can improve.

[TruthC]

Just did this workout and it kicked my ass. Definitely feeling it, starting sweating hard almost immediately, and my heart rate is definitely up where it's supposed to be. Great exercise Jeff!

[timbodragon]

The description says Fart instead of Fat in the first sentence 😂

[Um_Kaye]

Me: "Best I can do is 1 minute and violent shaking and breathing."

[thebeastwithin]

1:43 Lunge Cleans

2:19 Lunge Cleans on opposite side

3:03 Arm-Swings

3:58 Arm-Swings on opposite side

5:03 Russian Presses

5:48 Russian Presses on other side

5:52 Renegade Row-Up

7:43 Renegade Row-Up on opposite side

[alvaroruiz]

Well, just finished it... out of breath. I´ve used this workout as a quick finisher, just one round and i´ve found it great. Follow along videos are also so usefull, no need of keeping an eye on the chrono, no cheating, amazing. So more videos like this one. Thank you so much.

[brianwebster]

I enjoy the work alongs. I find that when the timer is incorporated it helps me get through the workout more efficiently. (Eg. 15 min home fat burning workout)

[FabFurqan]

Thank you Jeff! ❤️
I added facepulls as workout finisher from last 4 weeks, and the difference is really significant.
I can see my posture getting a lot better than ever! 🔥

[NASA-slyg]

When Jeff was born he carried his mom to the hospital

(Edit) wow thanks guys most likes I’ve ever gotten

[azy_creative]

Love the follow along vids becuz they give me a sense of competition and motivation to become the best version of myself.
And I can correct my posture then and there by watching you, as you can forget the details when you do your exercise alone.