Tag Archives: 15 minute workout

15 Minute Fat Burning Home Workout (NO EQUIPMENT!)

15 Minute Fat Burning Home Workout (NO EQUIPMENT!)

If you have just minutes and are looking for a fat burning home workout that will get your heart pumping and have you breaking a sweat in no time, then this is the routine for you. Everyone at all levels of ability can perform this home workout. Beginners, intermediate and advanced fitness levels can do this and see results without needing any equipment and without having to go to any gym.

The workout is broken down into a follow along format. This means that you can do it along with the video. Rest indicators are included for the different ability levels and previews of the home fat burning exercises coming up are shown so you know what is coming up next and can prepare for it.

There are three major segments to this home fat burning workout. There is a lower body, upper body and core segment that are performed sequentially with only 30 seconds rest in between. The goal is to complete one round of them if you are attempting this at the beginner level, 2 rounds if attempting it at the intermediate fitness level and 3 total rounds if you are doing so at the advanced level.

If you need to rest during the period of any exercise you may be doing, you can, however it is best to try and gut it out and avoid stopping. Simply drop down to the ability level below the one you are doing it at if you are having trouble keeping up. The exercises are arranged in a way that they get easier as you move through the home workout sequence. Because there are no requirements for equipment in this no equipment bodyweight workout you should be able to transition from one to the next rather quickly.

There is a time stamped link in the pinned comment to help the intermediate and advanced trainees click back to the beginning of the workout so you can quickly repeat the second and third round.

Here are the specific exercises in this home fat burning workout.

Lower Body Segment:

Split Squat Lateral Hops x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Ratchet Squats x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Prisoner Walk Ups x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Sidewinders x 30 seconds all levels

Rest 30 seconds and move onto Upper Body Segment

Upper Body Segment:

Hover Hops x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Step Through Pushups x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Pushup Toe Taps x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Hover Pulses x 30 seconds all levels

Rest 30 seconds and move onto Core Segment

Core Segment:

Twisting Pistons x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Black Widow Knee Slides x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
Lateral Mountain Climbers x 15 sec (Beg), 20 sec (Int), 25 sec (Adv)
V-Sit Pulses x 30 seconds all levels

Remember, your goal is to make it through the entire workout without having to rest at all during any of the exercise periods. This doesn’t mean that you should stop if you do. Just keep trying to get back in there as quickly as you can and, as your stamina improves, you will find that you will be able to do the entire home fat burning workout unbroken.

This home workout takes about 15 minutes you perform it at the intermediate level, 8 minutes if done at the beginner level and 22 minutes or so if you do it at the advanced level.

Keep attempting to move up a level if you are easily completing it at the current one.

For more bodyweight workouts that help you to not just improve your conditioning level but also build significant amounts of muscle at home, be sure to head to athleanx.com and check out the ATHLEAN XERO program. Without needing any equipment or a gym, you will be able to develop muscularity by training like an athlete in the confines of your own home living room.

For more no equipment bodyweight workouts and follow along ab workouts, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it is published.

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The Best Thigh Workout | POP Pilates Top Hits

The Best Thigh Workout | POP Pilates Top Hits

Looking for the best lower body workout EVER?! We’ll be working the inner thighs, outer thighs, and more to some of the best songs I found on TikTok! Your moves are:

Narrow Squats
Standing Leg Swings
Squatting Leg Swings
Plie Squats
Single Heel Plie
Up Up Down Down Plies
Leg Circles
Sideways Scissors
Inner Thigh Lift
Inner Thigh Circle

00:00 Intro
0:46 Savage Remix by Megan Thee Stallion (feat. Beyonce)
4:49 ILY by Surf Mesa (feat. Emilee)
7:48 Roxanne by Arizona Zervas
10:30 Blueberry Faygo by Lil Mosey

Here is where I get all of my music! Epidemic Sound:

My outfit & yoga mat are from:

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Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on YouTube, she’s transformed millions of lives through helping them achieve their strength and weight-loss goals. She focuses on making fitness fun and the results are evident. Cassey’s unique format, POP Pilates©, which launched as a workout video on YouTube in 2009, has become a live fitness class that can be taken at gyms all over the world with over 3,000 POP Pilates classes being taught monthly. Her authenticity continues to shine through, making her one of the most relatable fitness icons online and beyond. She’s also the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.

With a wide range of free workout videos available, Cassey’s channel focuses on ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, fat burning workouts, high intensity interval training workouts (HIIT), stretching and flexibility routines and so much more!

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DISCLAIMER:

Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates’ and oGorgeous Inc.’s negligence.

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