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5 Minute Fat Burning Workouts at Home - Best Exercises to Lose Weight

5 Minute Fat Burning Workouts at Home – Best Exercises to Lose Weight

Working out in the gym is fun when you have friends around. For some, it can be really frustrating as you feel conscious and shy. For others, it is a treat as you feel motivated to workout. No matter what it is, a fat burning workout is just perfect for keeping your mind and body fit. Some good cardiovascular workouts will help you maintain yourself. Rapid weight loss or fat loss diets are not too healthy to try. However cutting down on fatty food and practicing a 5-minute fat burning workout can bring a huge change in your life.

You may think that a diet for weight loss such as the 7 days diet plan for weight loss is much easier to practice than an intensive workout. At first it seems to be true, however as the days go by you will come back to eating your normal food, which will result in weight gain. Forget all these troublesome experiences, try this simple new 5-minute fat burning workout and see the difference in your body. You will definitely be amazed!

5 Minute Fat Burning Exercises at Home:

Isn’t it great to hear that you don’t need to throw in money for the gym? Because you can workout at home! 5 Minutes of an intensive workout every day is good enough to maintain your body. You do need to pay attention to what you eat and try these techniques to burn your fat in just 5 minutes. This workout will help you to experience fat loss all over your body if practiced every day. All you need for this fat burning workout is a towel, a mat and a skipping rope (jump rope).

5 Minute Fat Burning Workout Set 1:

In this set, we have included 8 fat burning workouts that are done in the form of circuit training with 30 seconds to 1 minute allotted to each exercise. All the exercises mentioned in this circuit can be done in our home or any open space.

Inverted V Pipe Exercise: (30 seconds)

You will be doing this particular exercise for 30 seconds. This is one of the best mat exercises for abs in which you need to lie down on the floor facing downwards. Place your toes on the towel, which will help you in the smooth movement of the body. Place your hands on the ground and balance your body on the toes and hands. You need to pull your legs close to your body, making an inverted V shape with it. Push the legs away from your hands now, by stretching them backward. Pull and push your legs in and out for about 30 seconds. This movement will work the arms, the core and the lower back.

W Leg Lifts Exercise: (30 Seconds)

This exercise will work your legs and abs. You need to lie down on the mat facing upwards. Place your legs close to each other, now lift them straight up and bring them to your tummy. Put your legs down, while putting them down stretch them out in the opposite directions and bring them up to your tummy. Again as you place them down, close them and pull them up. Continue this same procedure for 30 seconds. You will feel a burn in your tummy and legs as you proceed. This is undoubtedly the best exercise to lose fat from the lower part of the body.

Superman Exercise: (30 seconds)

This is a power-packed exercise to reduce tummy that work your thighs, abs and lower back. After the W lifts turn around and face the ground. Stretch yourself on the ground by keeping your hands and legs straight. You need to lift your chest and thighs of the ground at the same time by balancing yourself on the tummy. While doing this try to keep yourself as straight as possible. Repeat lifting your thighs and chest off the ground for 30 seconds. This exercise is extremely effective to tone your belly.

Jump Squats Exercise: (30 seconds)

The jump squat exercise is a power packed cardio exercise to lose weight that is often included in various fitness regimes. It helps in toning the thighs and working out the whole body. You need to stand straight with your feet at shoulder width. Bend down as much as you can into a perfect squat. However, while coming up, you need to exit in a jump. Again go down into a squat and jump up. This is a great intensive workout which will keep your heart beat up and make you sweat. Make a nice and deep squat for best results. You will enjoy doing this exercise and also experience an effective weight loss by doing this exercise regularly.

Single Leg Lift Jump Exercise: (1 minute)

This is one of the most effective workouts to lose weight and tone the body. It works the core muscles and back of the thigh at the same time. It will also help you to gain balance. You need to start by standing straight and lifting the left leg of the ground. Try to touch the ground with your hands and as you come up, you need to jump. Make sure to keep your left leg up all the while. Keep it in a bent position and don’t strain it. First you will touch the ground and then jump on your single foot. Do this for 30 seconds. Then shake it off and continue with the next leg. Bend your right knee and continue the same exercise. It may be a little challenging for beginners, but with practice you will pull it off well.

Push up and Knee Kick Exercise: (30 seconds)

This is an innovated variation of the traditional push-up and is one of the best home exercises to lose weight that takes very less space to perform. This exercise will work your whole body and is great to lose arm fat, especially for upper arm fat removal. Men are recommended to do a proper push-up. Women can begin with knee push-ups. You need to lie down flat on the ground. Come up to your hands and feet. This is your starting position. You will do just one push up and come back to your starting position. After this you will need to bring your right knee forward to touch your right elbow, and then you will bring your left knee to your left elbow. This is the complete exercise; you need to do this for 30 seconds. Begin with a push-up, go for the knee kicks and then do a push up again. This will build strength in your arms and core.

Bent Leg Rotating Exercise: (1 minute)

This exercise will work your inner thigh and abs. You need to stand straight and place your hands on the back of your head. This is to give you more strength and bring your concentration to the legs. You need to lift your right leg which is bent, to your waist. Rotate your leg by keeping your knee bent in circular movements. Rotate it as much as you can for 15 seconds to the front. Now repeat the same rotation with the same leg to the back for 15 seconds.

After completing the right leg, move to the left and repeat the same. Bend the knee and rotate it forward for 15 seconds and backward for 15 seconds. This is a challenging weight loss exercise; do try it for strengthening your thighs.

Skipping Exercise: (30 seconds)

This is best exercise to lose weight for both men and women. It is simple, easy to do and entertaining so that you don’t get bored. It is the ultimate solution to the question of how to lose weight in thighs and stomach. Take your jump rope or skipping rope and jump for 30 seconds. You can do normal jumps for the first 20 seconds and go to an intensive one. Jumping with both your legs at once will be a much better choice. You will be warm enough to sweat by the end of this session. Keep your back and knees straight while jumping.

This amazing 5-minute fat burning workout at home will give you the best results. You need to try it. It is suggested to do this in the morning on an empty stomach. However, you can drink 2 glasses of water an hour before this workout to help flush the toxins out. You can take a very short break of 10 seconds after each exercise if you like. This is an exercise which will help you lose weight fast.

5 Minute Fat Burning Workout Set 2:

Here is another variation of the 5-minute fat burning workout where we have grouped 5 stretching exercises for fast and easy weight loss.

Glute Bridge (1 Minute)

The Glute Bridge is the most effective exercise to lose weight from the lower parts of the body because the move specifically targets the butt and core muscles. It tones the glutes along with core, calves, hamstrings, flexors and lower back. It is a complete workout for the lower body. In addition is is also an amazing back exercise that works as good as traditional yoga exercises for back pain. Lie flat on a yoga mat with your knees bent, and feet placed flat on the floor. Raise your hips in a way that your body forms a straight line from the shoulder to the knees. Now lift your right knee up towards your chest, wait a moment, lower it. Lift your left leg towards your chest, wait for a moment and lower it. This makes one complete repetition. Repeat the move as many times as you can for 1 minute.

Inverted Shoulder Press (1 Minute)

The inverted shoulder press is a unique exercise for the limbs that tones the deltoids, middle deltoids and triceps. It is an absolutely equipment free workout that effectively utilizes the body weight to tone the arm and shoulder muscles. Begin in a push-up position with your hands placed slightly wider than shoulder-width apart on the floor. Now, move your feet towards your hands and raise your hips to form an inverted “V”. Now bend your elbows till your head almost touches the floor. Pause for a few moments and return to the starting position. This makes one repetition. Repeat it as many times as you can in one minute.

Alternating Lunge (1 Minute)

Lunges are a time-tested cardio exercise to lose weight that targets multiple muscles of the body at the same time. This exercise of often included in the best calisthenics workout routine for fast results. This exercise not only tones and strengthens the leg, but also develops the muscles of the abdomen and lower back and enhances the stability of the core. It also increases the flexibility of the hip flexors. Stand straight with your right leg placed forward. Now, bend both the knees to lower your body to a lunge pose. Press through the heel of the right foot to return to the starting position and immediately move your right foot back and lower into another lunge. Press through the heel of your left foot and return to the standing position. This entire move makes one repetition. Repeat this exercise as many times as you can in one minute.

Skater Hops (1 Minute)

This is an amazing plyometrics workout that speeds up the heart rate effectively and helps in working the quadriceps and adductors along with hamstrings, abductors, calves and glutes. It requires absolutely no equipment and helps in toning the lower body and correcting strength imbalances in the legs. Stand straight resting the pressure of the body on the left leg and your hips and knees slightly bent. Now, extend our left knee and ankle and jump forwards towards the right and land on the ball of your right foot, bending your hips and knees slightly to absorb the impact of the landing and immediately jump off to your right with your right leg. Continue to repeat this jump with alternate legs for 1 minute.

Rotating T Extension (1 Minute)

This power packed exercise helps in working all the abdominal muscles – rectus abdominous, transverse abdominous and obliques along with the deltoids, rhomboids, glutes, abductors and quads. Begin in a push-up position and straighten your arms. Shift your weight from both arms to only your left arm and rotate your torso to the right completely. Raise your right straight up towards the ceiling and look up towards your right palm so that your body forms the shape of “T”. Hold this posture for a few moments and return to the push-up position and repeat the same on the other side. This entire move makes one repetition. Repeat the exercises as many times as you can within 1 minute.

Try to include some natural sources of protein such as egg white to your breakfast to support your workout. It is hard, but it is worth it! Eat well and enjoy a fun filled workout at home! Enjoy being healthy!

Related posts: About The Author Deblina Biswas

Deblina Biswas is a professional content writer at TheFitIndian.com. She has done her masters in English and has done her graduation from Banaras Hindu University. She has a penchant for writing on health, beauty and fashion.

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Comments (892)

I’m 18 yeas old and my hieght is 5’4 and my weight is 65 .

Please suggest me some effective exercises.

I want to loss fat as soon as possible so please help me. please.

Hi, how can I remove my double chin and also fat from my belly? I am 19 years and my height is 5’7 and my weight is 48Kg. Please suggest me best exercise that I will be able to do at home easily.

Hi ! Im 15 years old and My height is 5’5 and weight is 65. Can you give me some advice. i need to remove my fat from belly. Thanks

Hello I am Akshat Singh of 9th Standard and my weight is 75 kgs and height almost 5 feet 9 inches…I want to lose 20 kgs weight in 6 months please tell me how to do it…

I want to lose weight from 75 to 55…Please help me…

I used to be very underweight and after putting on 22 kgs during pregnancy I need to lose weight I’m 5 ft 11 and weight 82 kgs

Start walking everyday. Once you get used to it. You can do yoga and other exercises. You can also add interval training as your body gets used to the gentler exercises.

hi am jenny am 14 and my weight is 82 I need to lose weight at home please how do I do it

please do exercises like skipping, jumping jack, squats, lunges, squat jumps and so on.

Hi I am yeswanth I am a student I am 75 kg in weight and 6feet tall and my waist

Size is 35and tummy size is 38 can you tell me some exercises to loose extra inches

try plank jacks, mountain climber, push ups, suicide push. Pilates also helps in strengthening the core and help lose inches from your waist.

Hi, I am Doel. I am 5ft 3. I am 21 and 77kgs. I want to loose weight as much as 20kgs or more. I don’t have time to join gym. Please help.

Include exercise, like jumping jacks, skipping, squats, so on. Play a sport try and walk more to nearest destinations. Take the stairs instead of using the lift. Control your portion sizes. This will help.

Hey I am 15 years old my weight is 65 and I want 55 whereas my height is 5 ft 5 inches recommend me some exercises to lose weight at home

OIf you do the exercises mentioned here, you will be able to lose weight, additionally walk more, play a sport and you will be good to go.

Hi, I’m 31 years old & my weight is 60 kg & height is 5 feet 4 inches. I just want to reduce belly fat. Please help me what to do. I’ve tried all exercise. Should I follow the diet plan?

hi, im 13 and weigh 155 lbs, how can i lose/burn calories and fat as soon as possible without dieting?

No weight loss is a combination of a good diet and exercise, so eating healthy is important.

Very excellent exercises and advices, thanks Deblina.

Other articles

9 Running Tips To Boost Fat Loss

9 Running Tips To Boost Fat Loss

Running has always been a staple of fat loss, and for good reason: it works! You can burn from 8.5 to 11 calories per minute depending on your pace. That’s pretty good bang for your buck. So when we want to burn fat or drop a few pounds most of us turn to the treadmill or the great outdoors.

In fact, the traditional advice for fat loss is to do long, slow, steady-state cardio. Stay in the “fat-burning” zone! Sounds like good advice, but why is it then people can spend countless hours on the treadmill doing the slow cardio grind and never seem to get the results they want? The thing about running is that it’s tried-and-tested: you want to lose weight, you run and run and run and run… The more you run, the more weight you lose, right?

The only problem with this is that the body adapts really well, really quickly. In other words, initially you drop the pounds pretty easily, but as your body adapts you hit a plateau. The good news is that your endurance has increased, the bad news is that you need to keep doing longer and longer distances to burn the same amount of calories. Not only that, but doing hours of endurance exercise is not going to give you the toned body composition you want.

So wouldn’t it be great if you could bust past those plateaus, burn more fat while running and get toned too? Is that even possible? Turns out, it is. Here’s how to make your running much more effective and turn you into a fat-burning machine.

Running Tips to Increase Fat Loss Turn up the intensity

When it comes to fat loss it’s more about intensity than distance. Rather than sticking to the long, slow, steady-state running, add some high-intensity intervals to the mix. Here’s how: jog at your normal pace for 60 seconds, then up the intensity for 30 seconds. The level of intensity you want to reach is where you’re out of breath, but still able to maintain the intensity for those 30 seconds. Repeat for 25 minutes or as your fitness levels allow. Studies have shown that high-intensity intervals will also burn more fat after your workout.

Hit the hills

If you’re used to running on flat ground, then hit the hills to burn more calories. For every degree of incline, you get about a 10 percent increase in total calories burnt, so a gentle hill will burn about 50 percent more calories. Run up the hill at a high intensity for 10 – 30 seconds, jog back down and take a 30 – 60 second rest. Repeat 4 – 12 times or as your fitness levels alow. If you’re in the gym, set the treadmill to a 5 percent incline for the run, then reset for the jog back. Not only is this going to burn a lot more fat, but you’ll also be hitting your glutes a lot harder, so you’ll get a perkier butt too!

Blast off with shuttle runs

There’s a reason why these guys are so popular in the sporting world – love them or hate them they work! You’ll torch fat and build explosive speed and agility; adding shuttle runs to your cardio sessions is a great way to incorporate high intensity training. Here’s how to do shuttle runs.

Step it up.

So you’ve hit the hills, but now you’re looking for a new challenge? Maybe it’s time to take it to the stairs. Stair running is one of the best fat burning and overall conditioning exercises you can do. Pretty simple: run up the stairs and then do a slow-jog / trot back down to recover. Obviously you need to be very careful when doing this exercise! See stair running in action. If you thought hill runs were bad, this exercise will kick your butt… it hits the glutes much harder, so expect to get an even perkier posterior doing these.

Start with strength

Strength and resistance training gives you more muscle and because muscle burns fat even while you’re resting, the more muscle you have the more fat you burn at rest. That’s right, you actually increase your metabolism. Not only that, if you spend about 20 minutes doing strength training, you will use up your glycogen stores (the energy from carbs) which means when you follow that with a run you’ll be burning the fat instead. Here’s a tip: stick to compound exercises with free weights and do super-slow reps – the compound exercises use more muscles than machines and the slow reps have been shown to increase strength by 50 percent. Try this beginners strength training program if you’re new to lifting.

Spice it up

Remember how quickly the body adapts to exercise? So the key for fat loss is to keep it guessing and the best way to do this is to add variety to your workouts. So if you’ve been doing high-intensity interval training, throw in a longer run at lower intensity once a week. If you’re following a strength training program, then vary the exercises, the reps and the intensity. You can even try different high-intensity protocols, like the Tabata method. The idea is to keep your body from adapting, so add in something new every few weeks and experiment to see what works for you.

Make your environment your gym

Not in the gym? No problem, use your environment. You can set up your own circuit, for e.g. use the first bench you see for tricep dips, the next for pushups, the next for step ups. Hit the stairs for some stair runs and finish off with some squats and glute bridges for the ultimate butt workout.

Run on empty

Studies have shown that running before you eat can actually help you burn more fat. A University of Texas study found that eating prior to exercise substantially reduced fat metabolism for the duration of the workout. Another study by the University of Glasgow found that exercising before breakfast (i.e. in a fasted state) resulted in greater fat loss and higher reductions of fat levels in the blood. In other words, if you exercise before breakfast (or in a fasted state) you’re going to burn more fat. However, if you’re doing a long, strenuous workout, you may need to replenish your glycogen stores mid-way to prevent having a poor workout – interestingly, when done during the workout it doesn’t interfere with the enhanced fat loss. Tip: a cup of black coffee may lead to greater fat loss as it stimulates your metabolism.

Break to burn

An interesting Japanese study found that participants who took a break in-between exercise had greater fat loss than those who did not. Instead of a solid 60 minutes of exercise, they broke it up into two 30 minute periods of exercise and a 20 minute break in-between. What this means for your workout is that you’ll have better fat-burning results if you can split it into two parts with a rest between them. So, for example, you could start off your workout using our earlier tip of strength training first, followed by a 20 minute break, and then hit the road for 30 minutes of high-intensity intervals.

Why not sprinkle some of these tips into your workouts and see what a difference they make. Remember, exercise is only part of the picture, as the saying goes: you can’t out-exercise a bad diet. So make sure you stick to healthy eating, get adequate sleep and take time to relax. If you want some more fat-burning tips take a look at our weight loss tips to help you reach your ideal healthy weight!

Your turn: What do you love about running? Have you tried any of these tips? What did you think? Have we missed any? Let us know!

With point 8, in general I’d agree, but you don’t want to work too hard on an empty stomach, or you’ll start burning muscle, too. Not good!!

Great to see you here Nick! Totally agree, if you’re doing a long, strenuous workout, you’ll need to replenish your glycogen stores mid-way. Gel packs are pretty good for endurance, and for strength training, there are a ton of intra-workout supplements which can help too. Definitely don’t want to lose that muscle! 🙂

But how do I tell if I’m burning fat, or burning muscle? Obviously sweat is one indicator…

Great question Bianca. The only way to reliably tell if you’re burning fat versus

muscle is to have your body composition measured regularly by a professional.

That said, my personal opinion is that unless you’re doing intense cardio for

long periods of time (45 – 60 minutes or longer) every single day, most people

don’t need to worry about catabolizing muscle – provided they also do strength training a few times a week and eat right every day – i.e. get an adequate supply of

macronutrients (protein, carbs, fats) and micronutrients.

High-intensity interval training, is an intense form of cardio, but it’s only done for a short duration, still you could take an intra-workout (during your workout) glycogen

replacement (like energy gels) if you’re worried about burning muscle. In addition, when bodybuilders want to cut fat (with little risk of burning muscle) they often do low-intensity cardio (such as walking) for long periods of time (60 minutes or more).

Hope that helps!

What would a be a good distance to start at for first time runners?

I started out at 10 minutes and gradually increased.

A question on number 5, does it matter if I do the strength training (kettlebells) before or after the running? I ususally do it after the running, I feel I am better warmed up as if I do it before. Does it make a difference or bring other results? Thanks for some mor information on that point.

@Vanessa great question! The answer will depend on what your main fitness goals are and the intensity at which you currently train. Whichever activity you do first will deplete some of your energy which means you won’t have as much for the following one.

For example, if you are mainly interested in building endurance and fat loss then cardio first is probably the way to go. If you want to focus more on sculpting muscle and fat loss then strength training (preceded by a warm-up) will probably give you more bang for your buck.

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