Weight Lifting, Weight Training, Bench Press & Bodybuilding
October 25, 2014

How to Burn Fat at Home
By Jonas Forsberg

How to Burn Fat at Home

Are you tired of going to the gym and instead feel like working out at home?

If so, listen closely because I have the solution for you! I am going to explain to you how to burn fat at home, and build the attractive and muscular physique we all want. At the bottom of this page, you have a complete bodyweight workout that you can take action on right away!

First off, a workout does not have to last for long, it all depends on the quality of your workout. What I mean by that is that an intense 12 min workout with lots of actual work time, is a lot better than a 60 min workout where you rest for 2-3 min in between each exercise, walk around chit chatting with friends, etc.

You see the difference?

Exercise are in my opinion created to make you sweat, increase your pulse, and make you tired. In my book, a 45 min walk is for your general well being, a way to relax and get your mind off of all the stress.

Don't get my wrong, walking should be used in every workout program, but should not be confused with real exercise. To really exercise, you need to get out of your comfort zone, challenge yourself.

How to Burn Fat at Home

A good way to start off in order to burn fat, is by doing it at home, by using your own bodyweight as resistance. Depending on your experience with physical activity, adjust the work/rest ratio so it works for you.

Do this following workout as a circuit, meaning after you have completed one exercise, you move on to the next exercise, and keep that motion until you have completed all the exercises in a row, which makes it one circuit.

Beginner Instructions

  • Work/Rest: 15 sec/15 sec

  • Rest after circuit: 60 sec

  • Number of circuits: 3

Advanced Instructions

  • Work/Rest: 30 sec/ 0sec

  • Rest after circuit: 30 sec

  • Number of circuits: 4

If you are not a beginner, but not in the advanced area just yet, then aim for something in between.

Exercises

  • Pushups (incline, regular, or decline)

  • Squats

  • Lunges

  • Mountain Climbers

  • Side Plank

This is a good example of a bodyweight routine you can perform in the comfort of your own home. You don't need fancy equipment or an expensive gym membership in order to get it done, just your own bodyweight and a timer to monitor the intervals!

So go ahead, get the workout done ASAP and experience the power yourself!


Jonas Forsberg's eBook

Burn Fat At Home - The Manual

Find Out How a Studio Manager From the TV Industry Lost 2,5 Inches of Belly Fat in 2,5 weeks, by Only Working Out 60 min Per Week! Here's What You'll Learn, Including:

    Burn Fat At Home

  • Preparations before starting the program


  • A description on when and where to perform the program.


  • What certain tools I recommend to fire up your workouts.


  • What Burn Fat at Home really is and what training methods it is based around.


  • A total of 15 weeks of rigorously and detailed planned workouts, starting from Beginner to Intermediate to Advanced Level.


  • A challenge I created for you to compete with others!


  • FAQ section with all the most common questions that will take you one step closer towards your new life.

More About Burn Fat At Home - The Manual

 

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