Quick, Highly-Effective Fat Burning Weight Loss Workout You Can Do At Home

Updated on January 31, 2017
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Dr. Blaz Banic studied biomedicine at the Institute of Pathophysiology in Ljubljana. His main focus now is cell stress and liver toxicology.

High-Intensity Fat Burning Training That Works

In the video below you'll uncover an extremely efficient workout routine you can do every day at home, that will give you a thorough whole-body exercise, increase your heart rate, boost your metabolism and most importantly... force your body to burn calories for hours after you're done.

And the best part is, it only takes you about 15 minutes to do, it's easy, fun and very healthy.

Effective Weight Loss Exercises Demonstration Video

Why Is High Intensity Workout So Much Better Than Jogging?

High-intensity workout has many benefits over simply jogging, walking or even biking.

First, this kind of training is anaerobic, which means that your muscles will have to spend more energy than they get from oxygen provided by blood.

They will start burning inner reserves of energy, which will stimulate them to begin building more reserves for future efforts. This, in turn, means they will require a lot of energy for many hours if not days after the training has finished.

Second, doing these kinds of exercises will also be a signal to the muscles to work on generating more power, which can only be done with more muscle fibres, which in turn requires even more energy!

You will not only burn fat and have better overall fitness, you'll also gain more muscle strength and a better muscle tone.

This Particular Set Of Exercises Works On All The Right Areas

By doing the exercise above you'll not only work-out your whole body, but also tone the key parts of your body:

  • Your butt
  • Your legs
  • Your stomach
  • Your back

Let's look at each exercise below and go through the details, precautions and benefits...

Safety First!

In order to do the exercises correctly to get the most benefit and to prevent injury, you have to take a few moments and familiarize yourself with how each exercise should technically be done.

Watch the trainer in the video carefully and try doing the exercises exactly as she does them. I'll point out the important things you have to pay attention to below.


Squats are an extremely good fat burning exercise that will beautifully tone your legs and your behind.

However, there are some extremely important details of the exercise you have to keep in your mind while doing it for best results and not to put unnecessary strain on your knees and back.

If you watch the trainer in the video, she keeps her feet slightly less than shoulder-width apart and parallel to each other.

Her back is straight. Try arching your lower back just a bit while doing the squats. Also keep your head up and look straight ahead.

Don't let your knees go over or even in front of your toes! Try to imagine a wall in front of you, with your toes touching it. Your knees should never hit that imaginary wall.

Keep your feet flat on the ground at all times and try to channel the force through your heels into the ground. Don't raise your heels from the ground. This way you'll be working out and toning your butt muscles!

Each time you do a squat, help maintain balance by putting your hands straight in front of you.


Lunges will further work on your legs, but on slightly different muscle groups.

Keep your feet about shoulder-width apart and parallel.

Again, keep your back straight and your head up.

When doing a lunge, try bending your knees into a right-angle (90 degrees).

Don't allow your front knee to go past your toes and watch out so you don't bang your back knee in the ground (also, I recommend doing the whole exercise on a training matt or another kind of soft floor).

You can put your hands against your waist or behind your head.

Later, when you've been doing this exercise for a while, you may consider holding a pair of light weights in your hands do increase the load. But in the beginning just do the exercise as shown in the video.


This exercise will work on your whole belly area, especially on the sides and also on your arms.

Keep your back and legs straight. Do the exercise slowly at first to get used to the motion and all the specific movements.

Watch out that you don't stretch back too much as you can fall on your back.

When doing the exercise, keep your arms stretched and your gaze fixed at the hand that's going up in the air.

Also, when rotating, slowly rotate your inner foot with your body so that it goes from touching the floor with the toes to placing the whole outer side of the foot on the floor. This will greatly help you maintain balance and help you do the exercise correctly.


This exercise will work on your back and your butt.

Keep your legs and your arms stretched and your head back.


This exercise will work-out your whole body and will bring up your heart rate quite high, so you should do it slowly at first and then progressively faster as you get more fit.

It's important not to do it too forcefully. Don't throw yourself on your hands as it's not good for the joints. Instead, go down from a squat position, slowly.

When doing the push-up you can control the level of difficulty.

The more you spread your legs and put your hands further apart, the easier it will be to do.

If you can't do push-ups yet, you can do them from your knees. Simply kneel down and do the push-up with your knees on the ground instead of having your legs stretched with your toes on the floor. This way you'll be able to do them easily.

How You Should Do The Routine

I suggest you set a timer of sort in your visual field. I usually use my iPad or iPhone because the digits are big and easily to see.

Try to do as little pause between exercises in a single circuit. I usually only reset the timer and start on the next exercise.

Between circuits, you can take about a minute to catch your breath.

Do the exercises relatively slowly at first and try to make it so you do each exercise for the duration as specified in the video. If, in the beginning, you can do only 30 squats in the first minute, then so be it. Don't overdo it so that you won't be able to complete the workout routine.

As you keep on training every day you'll soon notice you can do the exercises faster and faster and do more repetitions in the specified time. You should always strive to do more repetitions but it doesn't help to overdo it.

Set realistic goals and you will see great results.

You'll feel great, you'll have more energy, you'll have a better muscle tone over your whole body, you'll burn fat like crazy and in about two months you'll look super sexy and fit.

So I suggest you go at it at once!

I wish you success and have a wonderful workout.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2015 hypnodoctor


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