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.
Give this a try and when you are looking to take your results to the next level, be sure to head to athleanx.com and check out the programs available via the link below. Depending on your goal, you will learn how to train like an athlete and build muscle while burning fat under the guidance of a pro athlete strength coach.
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.
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44 comments
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!
https://giveaway.athleanx.com/ytg/4-min-fat-burn
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…
Doing this for 30 days let see my progress
Day 1: Really painful haha I was doing it till it the push ups it burns so much on upper body. Only did one round with 15 pounds
Day 2: Workout was a bit hard still on 15 pounds
Day 3: went up to 20 pound after did another round with 15
How about having the seconds for the time in the corner of the screen.
Awesome. This is how I'm starting my day from now on.
Can you do a video for those of us who busted our nuts swinging the weights and missed? 😳
On the bumble swings, as you swing the weight up, are you locking your knees at the end of the movement?
Excellent video!!
That renegade row push up is boss
Fitness like hell for Lean body = 👍👍👍
But unable to perform solah 5 times a day = 🤭🤭
how many calories burned
please do more follow along!! I did your core and it nearly killed me!!
1:39 your welcome
He was struggling because he have very less fat to burn. But we ….
Keep the info coming 😉
He's faking it like he's tired..cant deceive us…
Bumbum kah bum ba-be-la-beh kah! Bumbum kah bum ba-be-la-beh kah! Bumbum kah bum ba-be-la-beh kah!
This guy has changed my life and my physique at 48 . Consistency the devil's in the details.
A moment of silence for those who thought we can achieve his physique by just doing 4 minute exercise
The over 3 hundred negative votes have never seen a dumbell….
TEACHABLE MOMENT🤔
ᴡʜᴇɴ ᴊᴇғғ ᴘᴇᴇs .. ʜᴇ sǫᴜᴇᴇᴢᴇs ʜɪs ɢʟᴜᴛᴇs ғᴏʀ ᴍᴀxɪᴍᴜᴍ ᴄᴏɴᴛʀᴀᴄᴛɪᴏɴ.
What weight is Jeff using for this? I always go 1kg more than him so I can feel elite.
OK, I am all sweaty and all I have lifted is my coffee mug…
Looks challenging 👍🏻
Me: watches Jeff do the 1 arm swing
My brain: What if he hits his nuts?
Me : shut up
How much kcal would this burn (to do exactly what Jeff did – same time, same weight, same form etc.)?
OUCH! Looks like a good way to get injured. I guess you have to choose the right weight.
So I have a herniated disk and the arm swings with the dumbbell aggravate my back a lot, is there any other substitute I could do
Maaan.. I was hoping this wouldn't require equipment.. I don't even have a dumbbell.. 🙁
Approximately, how many calories are burning with this exercise for a person that has 160 pounds and 5.6 feet?
I like this exercise a lot. I would like to do them everyday. Until now i'm always very sore the next day. Do you have any advice on how to speed up recovery?
Looks hardcore
What about ghe background music?
Any credits?
0:14
"And to burn fat guys we need to understand one thing…"
A bit too extreme, but ok
I just literally finished this. Got 2 rounds in with a 15 pound dumbbell and it was hell! But I feel amazing. Next time I’m going for 3 rounds !
Yes, I like these follow along videos.
I never tried this type of workouts. Let's do this 💪
@Jeff bro, morning or evening weight training – which is more beneficial for men and what're their pros and cons?
That will wake you up in a hurry awesome
Yeah.. Im gonna do this,but without the weight.im weak😢
Why you don't need cardio for fat burning as seen in video?
Whats up, got a couple of solid ideas from this vid, thank you. It's rather exciting just watch all those extra pounds go away week after week, isn't it? Nevertheless, being starving and tired all day long can make it seem to be impossible unless you happen to be following a strategy such as Jenessa Venspurke’s online guide. It isn’t magical but definitely works for those who just stick to the simple and easy recommendations.
1:40
Did this workout for the first time today. Did the 4 minutes 3 times with 2 minutes rest between. I was dripping in sweat by the time I was done and was still catching my breath walking out of the locker room lmao this workout is no joke and definitely has a high intensity level