5 Simple At-Home Workouts For Extreme Fat Loss

Going to the gym is not possible for everyone. For the reason that most of the time it is inconvenient for people with job pressure and social engagements. But, who says you cannot workout at home. A guide to "5 Simple At-Home Workouts For Extreme Fat Loss" is all you need. A 30 minutes workout window is enough to stay fit and burn fat at home.

To get started on this regimen you need to have some equipment. This equipment is going to help speed up the process of fat loss at home.

If you are not going to the gym, why not invest in 3 things. It will cost not more than a month of a gym membership. Even more, it will serve you for many years to come.

Basic Equipment:

  1. Skipping/Jump Rope :

     It should have proper handles with grip. When you are sweaty, your hands could get wet and you could lose your skipping rope.

    Buy a skipping rope that is adjustable. A 10-foot skipping rope is adequate for a 6 foot 6 inches tall person. If you are shorter adjust as required. If you are taller, buy an 11-foot skipping rope. The weight of the skipping rope should not be too heavy. Skipping rope should weigh enough to feel the swinging movement with control.

    The movement of the rope should be fast with less friction as possible. Skipping ropes with ball bearings give more speed.

  2. Kettlebell:

    It should be of a suitable weight which would be a little challenging if not too much. Cast iron kettlebells are compact, and they last for a lifetime.  Rubber/neoprene coated are good as well as they give some protection to the workout floor from damage.

    The handle should be ergonomic suitable for single and double handed workouts.

    You can also use dumbbells instead of a kettlebell if you find it suitable.

  3. Gloves (optional):

    If you want to avoid Calluses, do wear gloves for lifting weights. Calluses look like dry thick dead skin. They appear on the portions of the skin which have exposure to friction while lifting weights.

    Gloves provide better grip and protection to the palms.


What are those 5 Simple At-Home Workouts For Extreme Fat Loss?

  1. Skipping / Jumping Ropes
  2. Burpees
  3. Kettle Bell Swing
  4. Planks
  5. Dips

1. Skipping / Jumping Ropes

5 Simple At-Home Workouts For Extreme Fat Loss - Skipping/Jump Rope
Image by Rondell Earvin from Pixabay


Skipping is a great cardiovascular exercise, which can help you burn fat. The amount of calories burned depends on the following factors:

  • Your Bodyweight
  • Number of repetitions per minute
  • Intensity of jumps
  • Duration of workout

Many people use jump ropes as a good warm-up exercise. You just have to jump at a moderate speed. 4-5 minutes will get your heart pumping and your body warm. It is a really good fat burner. It is possible to burn 500 calories in 30 minutes.

How to Skip/Jump Rope properly (Basics)?

  1. Stand straight with the feet close to each other.
  2. Hold the handles of the Rope one in each hand. Place the rope behind you.
  3. Keep your arms close to your body.
  4. Hold your chest high.
  5. Swing the rope from the back to your front and jump over it, as you swing around again.


5 Simple At-Home Workouts  For Extreme Fat Loss - Burpees

Burpees is my favourite freehand exercise. It strengthens your arms, core and lower body. That is why many HIIT circuit workouts include them. It burns a lot of calories and increases your metabolism.

 It targets muscle groups like the arms, pecs, quads, glutes, hamstrings, abs and also some parts of the back.

How to do Burpees(with squat jumps) properly?

  1. First, stand straight with feet shoulders width apart.
  2. Come down to a squat position with both of your arms in front. Touch the floor.
  3. Throw back your legs behind to a plank position.
  4. Return to the squat position.
  5. Jump up and stand.
  6. Repeat.

3. Kettlebell Swing

5 Simple At-Home Workouts For Extreme Fat Loss - Kettlebell Swing
Image by karabulakastan from Pixabay


The kettlebell swing is a good exercise for improving muscle power. It is one of the best workouts, which has the advantages of aerobic and anaerobic workouts. Kettlebell swing has the potential to burn a lot of calories and increase metabolism.

It targets the glutes, hamstrings, quadriceps, lower back, traps, deltoids, arms and core muscles.

How to do Kettlebell Swing properly?

  1. Stand with shoulder-width apart with the kettlebell in the middle but slightly to the front.

  2. Grab the kettlebell with both hands, keeping the knees, slightly bent and lowering yourself from the hips

  3. Pull the kettlebell between your legs under you.

  4. Use the reverse motion of the kettlebell and pull it straight to eye level, putting your hip thrust into use.

  5. Let the kettlebell swing back under you.

  6. Again use the reverse motion of the kettlebell to continue this pendulum like-motion.

4. Planks

5 Simple At-Home Workouts For Extreme Fat Loss-Plank


Planks can be an amazing part of at-home workouts. Due to the reason that no equipment is required. Moreover, it provides good posture and strengthens your lower back. According to many fitness experts, it is the best exercise for abs.

It targets the core muscles, lower back and glutes.

How to do Planks properly?

  1. Start from a pushup position with forearms touching the ground. The elbows should be below the shoulders.

  2. The head, spine and legs should be in a straight line with a neutral neck position.

  3. Hold that position for a time, which is convenient for you.

  4. Repeat after 10-20 seconds.

5. Dips

Dips By Fitnessyard


How to do Dips properly?

  1. Stand in front of a chair.

  2. Lower down and grab the edge of the chair with both of your hands behind your back.

  3. Lay your feet in front of you

  4. Making your heels as a fulcrum raise your body by pushing against the chair until your arms are straight.

  5. Drop down slowly but do not touch the floor with your hips.

  6. Repeat.

Home Workout routine for Beginners

Now that you have understood individual workouts, it's time to go through the HIIT circuit. But, first of all, you need to warm up.

For the warm-up, you can jump rope for 5 minutes.


  • Skip/Jump rope 50 times
  • 15-20 seconds of rest
  • 10 Burpees
  • 15-20 seconds of rest
  • Planks for 20/30 seconds
  • 15-20 seconds of rest
  • 10 Kettlebell Swing
  • 15-20 seconds of rest
  • 10 Dips

Do 3 sets, having a resting period of 90 seconds between them. If you still feel that it is easy, either reduce the rest period or increase the repetitions of each exercise or both.

Perform this routine for the first week or two. If this is getting easy, then you move on to the next level.

Workout routine for Intermediate Level

So, now you have gotten accustomed to the beginners level routine. It's time to progress to the next level. For this, you can use a heavier kettlebell and jump rope to lose weight further.


  • Skip/Jump rope 100 times
  • 10 seconds of rest
  • 15 Burpees
  • 10 seconds of rest
  • Planks for 90 seconds
  • 10 seconds of rest
  • 15 Kettlebell Swing
  • 10 seconds of rest
  • 15 Dips

Do 3 sets, having a resting period of 90 seconds between them. If you still feel that it is easy, either reduce the rest period or increase the repetitions of each exercise or both.

Home Workout Extreme Fat Loss Routine for Advanced Level

Your body should reach a sound physical fitness level. You should feel stronger and agile. By now, you have lost a few pounds. To make your body even better, you must step to the next level.


SET 1:
60 Jump Rope
10 Burpees
60 seconds plank
10 Kettlebell Swing
10 Dips

SET 2:
70 Jump Rope
9 Burpees
60 seconds plank
9 Kettlebell Swing
9 Dips

SET 3:
80 Jump Rope
8 Burpees
60 seconds plank
8 Kettlebell Swing
8 Dips

SET 4:
90 Jump Rope
7 Burpees
60 seconds plank
7 Kettlebell Swing
7 Dips

SET 5:
100 Jump Rope
6 Burpees
60 seconds plank
6 Kettlebell Swing
6 Dips

SET 6:
110 Jump Rope
5 Burpees
45 seconds plank
5 Kettlebell Swing
5 Dips

SET 7:
120 Jump Rope
4 Burpees
45 seconds plank
4 Kettlebell Swing
4 Dips

SET 8:
130 Jump Rope
3 Burpees
45 seconds plank
3 Kettlebell Swing
3 Dips

SET 9:
140 Jump Rope
2 Burpees
45 seconds plank
2 Kettlebell Swing
2 Dips

SET 10:
150 Jump Rope
1 Burpee
45 seconds plank
1 Kettlebell Swing
1 Dip

In total 1050 jump ropes, 55 burpees, 8minutes 45 seconds of planks, 55 kettlebell swings, and 55 dips.

If you can complete these 10 sets, it will be a great achievement on its own. If you can complete it within 40 minutes, you are in good shape.

Complete this within 38 minutes. You are Awesome.

How to Make Workouts More Effective?

The whole workout routine can get easier or harder depending on various factors. As an effect, you might find these exercises unuseful or harder to cope with.

You can adjust these workouts according to your needs by varying a few aspects as follows:

  • Variation of the rest period:

    By increasing or decreasing the amount of rest within reps and sets, you can maximize or minimize the intensity of the regimen.

  • Variation in the number of reps and sets:

    Increasing or decreasing the reps and sets will make your pulse go faster or slower. Heartbeats above 130BPM ensure good calorie burn.

    Having a good fitness band can help you attain better fitness.
    (Related: Top 10 Best Fitness Bands In India )

  • Variation of the weights:

    Changing the resistance can make your fitness goal achievable, in a smooth manner. You can use Skipping/Jump Ropes of different weights for training as suitable to your level of fitness. The kettlebells are also available in various weights which you can use for proper exercise at home.

Benefits of the 5 Simple At-Home Workouts For Extreme Fat Loss

  1. Exercise at-home: You don't need to go anywhere to have a lean body. Home is a convenient place to sweat it out and make people wonder.

  2. Full-body workout: The whole routine ensures a complete full-body exercise by just 5 simple at-home workouts. If you can do it at home why go to the gym.

  3. Short duration regimen: The whole routine takes little time while the benefits of at-home workout in return are many times more.

  4. High Calorie burns: The workouts incorporated and performed in a High-Intensity Interval Training model ensures greater fat burn that too in a small duration of time.

  5. Growth in Metabolism: HIIT ensures greater calorie consumption even after the regimen. You will be burning more calories than before while doing your same old regular daily activities.

  6. Better time management: As you will not be investing time for travels to the gym, that time will be better utilized for other purposes.

  7. Increase in Savings: The recurring travel and gym membership expenses are saved by at-home workouts.

Dietary Requirements

Getting into shape by, the regimen of '5 Simple At-Home Workouts For Extreme Fat Loss' is not possible without a proper diet plan.

The following are the things you have to keep in mind:

  • First of all, you should get rid of all bad habits. Primarily, I am talking about alcohol consumption, smoking and similar kinds of addictions. Alcohol and smoking accelerate ageing and entail various health hazards, including cancer.

  • Secondly, you should avoid eating sugar. Excess sugar intake can cause diabetes, cardiovascular problems, tooth decay, obesity and many other health-related issues.

    To know more: How Does Excess Sugar Affect Your Body

  • Too many carbohydrates may also lead to diabetes thus, it must be regulated too.

  • Lots of green vegetables are good for your body which incorporate loads of vitamins and minerals.

  • Proper intake of proteins is very important. But excess protein can take atoll over your liver. Many doctors recommend limiting the protein intake to 150 to 200 gms per meal in the form of whole food.

Here is a link to the online diet macros plan calculator by Gravity Transformation
Find Out The Perfect Diet & Training Plan for Your Body


To get an idea about how much calories you need to consume, try this online CALORIE CALCULATOR. It can tell you about calorie intake according to your body profile and specific goal needs.



Incorporating the '6 Simple At-Home Workouts For Extreme Fat Loss', will bring positive changes to your body, making you more toned and energetic.

Commitment and determination are all you need to move forward, and results will show by themselves. The at-home workouts, along with the routine, will give you a complete full-body exercise in the convenience of your home. So, spare your time and money, and start those fat burning exercises.

If you are trying out our workout do let us know from time to time. We will be eager to know about your progress.

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