Cardio and Core Workout to lose fat at home no equipment

This Workout will help you burn fat at home without the need for equipment.
This is part of the Trans4m 30-day weight loss Challenge workout routines.

This is a high-energy workout to help you lose fat as quickly as possible and through the power of EPOC (Excess Post-Exercise Oxygen Consumption), it will increase your metabolism for up to 72 hours.

Just remember that for weight loss you need to be in a calorie deficit. To calculate your macros go here.

So let’s cut out the fluff and get started.

THE WORKOUT – 30 MINUTE WORKOUT TO LOSE FAT FAST AT HOME

This is a bodyweight workout so all you need is a yoga mat and some space on the floor and your ready to rock this!

Be sure to start with a warm-up and end with a cool-down stretch.

Warm Up

So grab your phone and set up the timer or grab yourself a Gym Boss timer on Amazon
I like the Gym Boss Timer and I use it for Tabata’s also.

SuperSet (alternate) 2 exercises for 2 sets.
Set ONE = 45 secs work: 45 secs rest | Set TWO = 30 secs work: 15 secs rest.

Superset Example

So do the first exercise for 45 seconds then rest for 45 seconds.
Then do the second exercise for 45 seconds then rest 45 seconds

Do the first exercise again for 30 seconds then rest 15 seconds
then do the second exercise for 30 seconds then rest for 15 seconds

Move to the next superset

● SuperSet 1: Shuffle Heisman AND V-Plank
● SuperSet 2: Torso Twists AND Beast to Plank
● SuperSet 3: Twist & Pull AND Sumo Jab Ups
● SuperSet 4: Climbing Burpee AND Hip Dips

Set ONE = 45 secs work: 45 secs rest.

Set TWO = 30 secs work: 15 secs rest.

Watch the How-To video for these moves!

SUPERSET ONE

Shuffle Heisman

V-Plank

Shuffle Heisman

V-Plank

Rest 15 Seconds (Or longer if you need it but try for 15 seconds)

Set ONE = 45 secs work: 45 secs rest.

Set TWO = 30 secs work: 15 secs rest.

SUPERSET TWO

Torso Twists

Beast to Plank

Torso Twists

Beast to Plank

SUPERSET THREE

Set ONE = 45 secs work: 45 secs rest.

Set TWO = 30 secs work: 15 secs rest.

Twist & Pull

Sumo Jab Ups

Twist & Pull

Sumo Jab Ups

SUPERSET FOUR

Set ONE = 45 secs work: 45 secs rest.

Set TWO = 30 secs work: 15 secs rest.

Climbing Burpee

Hip Dips

Climbing Burpee

Hip Dips

Cool Down and Stretch

Hope you enjoyed this workout!

This is part of the Trans4m 30 Day weight loss challenge and included whole follow-along workouts.

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