November 24

5 Minute Fat Burning Workout (Chipper Workout)

By fitness

November 24, 2022

The most effective cardio exercise you are able to do at residence in 5 minutes is that this ALL OUT fats burning exercise! Add this no tools, full physique chipper exercise onto any exercise for a fast and efficient whole physique burn.

We have a whole lot of difficult energy and HIIT exercises on the weblog.

But the exercise I discovered myself most nervous to movie was this 5-Minute Fat Burning Cardio Workout! This chipper-style exercise is a heart-pumping, cardio HIIT exercise.

A chipper exercise is a listing of full physique workout routines, carried out at excessive reps back-to-back till the exercise is accomplished. This exercise “chips away” on the reps as we work our manner down the listing of workout routines — so the primary train is 50 reps, the second train is 40, and so forth…

That’s what makes this a difficult 5-minute exercise at residence. This exercise is hard, however so are you.

Burpee | 5 Minute Fat Burning Workout

Fat Burning Workout FAQs

What Exercises Burn The Most Fat?

Full physique workout routines that you simply’ll truly do! I may declare these are the six greatest full physique workout routines to burn fats. Or that this 5-minute exercise will flip your physique right into a fats burning machine, lowering stomach fats and growing fats loss. But I’ve by no means been one to vow fast and simple fixes. I genuinely consider that health is a way of life, and that encompasses greater than a 5 minute fats burner. That stated, excessive depth interval coaching (HIIT) is confirmed to be more practical at lowering total fats (and tough-to-target belly fats) than different types of train (National Library of Medicine).

What Does This Fat Burning Workout Target?

Cardio conditioning! Six anaerobic workout routines that may maintain your coronary heart charge excessive for five minutes. Anaerobic train is brief, quick, high-intensity train. In addition to cardio, this exercise makes use of body weight workout routines to construct energy within the higher physique (chest, shoulders and again), decrease physique (butt, legs and thighs), and core (decrease abs, obliques and higher abs).

Do Fat Burning Workouts Actually Work?

After finishing a HIIT exercise you proceed burning energy and fats for twenty-four hours after the exercise. So fats burning HIIT exercises are environment friendly for burning energy and shedding pounds.

How Can I Modify This Fat Burning Workout For Beginners/Bad Knees/Pregnancy?

This is an intense, all-out cardio exercise. That stated, it’s additionally AMRAP, which suggests you full as many rounds as attainable for you in 5 minutes. Take it at your tempo. Modifications are provided for all health ranges. Additionally, I’ve famous low influence train modifications for every of the six full physique workout routines beneath. You may additionally take pleasure in this guided low influence cardio exercise.

A full physique, no tools, HIIT exercise that's nice for burning fats, weight reduction, constructing muscle and constructing psychological toughness.

This cardio BLAST is 5 minutes of ALL OUT effort; and the right strategy to end off a exercise. 

Workout Equipment:

No tools wanted for this bodyweight-only, chipper exercise.

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Workout Instructions:

Follow together with the guided Fat Burning Workout on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 6 HIIT Exercises
  • “Chipper Workout” (we’ll be “chipping away” at workout routines, so the reps lower as you're employed down the listing of workout routines)
  • AMRAP (as many rounds as attainable in 5 minutes)

There’s no warm-up, so for those who’re doing this as a stand-alone exercise I like to recommend warming up with this fast, 5 minute heat up routine for at residence exercises.

A 5-Minute Cardio Workout That Burns Major Calories!

Workout Outline

  1. Punch Jacks – 50 Reps
  2. Mountain Climbers – 40 Reps
  3. Loaded Squat Lateral Bounds – 30 Reps
  4. Lunge Drops – 20 Reps
  5. Burpees – 10 Reps
  6. Plyometric Push Ups – 5 Reps

6 Fat Burning Exercises

Punch Jacks

Targets: Inner thighs (adductors), shoulders, arms, higher again and core.

punch jacks | cardio workout

How To Do Punch Jacks

  1. Start standing tall, ft shoulder-width aside, knees barely bent and core engaged.
  2. Hold your arms up in a boxer place, fists clenched in entrance of your face.
  3. As you jack your ft out, concurrently punch one arm out in entrance of you.
  4. Jack your ft again collectively to return to the beginning place.
  5. Repeat this punch jack motion for 50 reps.

Modification: Make this a low influence train by tapping a foot out with every punch somewhat than jacking.

Mountain Climbers

Targets: Legs, quads, core, shoulders and triceps.

Mountain climbers are an excellent energy transfer for runners, growing coronary heart charge whereas additionally difficult steadiness and agility.

mountain climbers fat burning workout

How To Do Mountain Climbers

  1. Start in excessive plank place together with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in the direction of your stomach.
  2. Hold this place, sustaining a straight line together with your physique, gaze barely in entrance of you.
  3. Alternate driving one knee in the direction of your chest. Repeat this movement at a speedy tempo, as if ‘running’ in a plank place.
  4. Each knee drive counts as 1 rep. Repeat for 40 reps.

Modification: Slow down the motion, performing gradual, alternating knee drives versus quick knee drives. If holding a plank place doesn’t really feel good for you, you possibly can all the time carry out standing knee drives or excessive knees.

Loaded Squat Lateral Bounds

Targets: Legs, glutes, hamstrings, quads and thighs.

loaded squat lateral bounds HIIT Cardio

How To Do Loaded Squat Lateral Bounds

  1. Start standing with ft shoulder-width aside, or barely wider. With chest up and weight in your heels, decrease down right into a loaded squat place.
  2. Maintaining a loaded squat, push off your outdoors leg to certain laterally (side-to-side). Option to faucet the bottom with every certain.
  3. Each certain counts as 1 rep. Repeat for 30 reps.

Modification: Make this a low influence train by stepping side-to-side somewhat than bounding.

Lunge Drops

Targets: Legs, butt, hamstrings, quads and thighs.

lunge jumps for cardio

How To Do Lunge Drops

  1. Stand with ft hip-distance aside. Shoulders stacked over hips.
  2. Jump one leg again right into a reverse lunge place; reducing your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
  3. Explode up again to the beginning place.
  4. Repeat this motion on the opposite leg. Continue alternating legs with every lunge drop.
  5. Each lunge drop counts as 1 rep. Repeat for 20 reps.

Modification: Take out the influence and decelerate the transfer. Step again right into a reverse lunge, step again to heart, and repeat on the opposite leg, alternating reverse lunges on every leg with every rep.


Targets: Arms, chest, shoulders, glutes, hamstrings, quads and core.

Burpees are among the finest HIIT workout routines to extend your coronary heart charge.

burpees to burn fat

How To Do Burpees

  1. Stand together with your ft shoulder-width aside, weight in your heels, and your arms at your sides.
  2. Push your hips again, bend your knees, and decrease your physique right into a squat.
  3. Place your fingers on the ground straight in entrance of your ft.
  4. Shift your weight onto your fingers as you leap your ft again to softly land on the balls of your ft in a excessive plank place. Your physique ought to type a straight line out of your head to heels.
  5. Jump your ft again in order that they land simply outdoors of your fingers.
  6. Explode up leaping into the air with arms prolonged overhead.
  7. Land softly and repeat.
  8. Each burpee counts as 1 rep. Repeat for 10 reps.

Modification: Slow down the motion and take out the leap. Plant your fingers on the bottom, step again into plank, and step again in to a low squat, arise, and repeat.

Plyometric Push Ups

Targets: Arms, chest, shoulders, triceps and core.

This is a sophisticated push up variation, you possibly can all the time carry out normal push ups.

plyo pushups

How To Do Plyometric Push Ups From Your Knees

  1. Start in a excessive plank place and drop to your knees. Keep weight shifted ahead, with shoulders stacked over wrists.
  2. Bend your arms to decrease down right into a push up. Lead together with your chest as your elbows fall again in the direction of your hips; neck stays according to your backbone.
  3. Once you attain the underside of your push up, explosively push again as much as the highest of your push up. The explosive push needs to be so nice that your fingers go away the bottom.
  4. Option to clap your fingers collectively between every plyo push up.
  5. Each push up counts as 1 rep. Repeat for five reps.

Modification: Perform an ordinary push up, taken from the knees or the toes. You can also carry out push ups from an incline.

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5 Minute Fat Burning Workout | Cardio workout at home

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