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Home Fat Burning Workout (21 MINUTE KILLER)

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Rating: 4.0; Vote: 1

s training arsenal. Sometimes, we just don-t have access to our favorite gyms, equipment or time and are faced with the choice of either not training at all or finding an alternative and getting it done. In this video, I show you an actual home fat burning workout that I did in the hotel room as I arrived in Houston to prepare one of my clients. This 21 minute fat burning workout can be done with literally no equipment at all. You can do it in very tight spaces, as I show you demonstrating it in my small hotel room. The best part about this fat burner is it does so without costing you your hard earned muscle. Too often, fat burning workouts are composed of exercises that are nothing more than glorified aerobics. While this may be good for helping you to burn fat, they aren-t good for keeping let alone building new muscle. The difference between this workout to burn fat and most others is that the exercises are selected to be equally explosive as they are tiring. This allows us to overload the muscles and create new muscle growth while at the same time enabling a metabolic challenge that helps us to burn fat. The workout may appear simple at first, that is until you actually try it. The goal is to complete just 3 exercises, each with a rep goal to be performed in a one minute period. Whatever time is remaining in the minute after completing your rep goal becomes your rest. Continue shooting to complete each rep goal in each successive minute until you-ve either missed a goal or have made it all the way to 21 minutes without missing any. Begin by attempting to complete 5 single leg burpees on each leg in the first minute. Whenever you finish them, you have the rest of that minute to rest before moving onto minute two. In this second minute you will need to perform 10 box jumps. If you don-t have access to something to jump on, you can simply do broad jumps back and forth. Once again, rest the balance of the minute once you have finished. Finally, move onto the 20 jax pushups. These killer pec punishers will be tough. They may seem a bit easy the first round through, but remember you have to make it through 7 full rounds of each of these fat burning exercises. When you are ready to start building serious athletic muscle with a totally equipment free workout program, head to and get the ATHLEAN XERO program. In just 6 weeks, see how fast you can build nothing but ripped, lean muscle while losing whatever lingering body fat you have covering them right now
Date: 2022-04-22

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Comments and reviews: 10

DeadeyeJoe37
Love your videos, Jeff! It would be nice if you did a video that explains your different programs and how each is designed & who its designed for. Some are obvious, but it would be nice to see. I was going to buy the Athean X program, but decided against it after a buddy showed me some of the workouts. They were good workouts, but was more traditional (which I was already doing a lot of the stuff already. I was looking at using the other exercises I see you use here a lot so I can hit my muscles differently. The AX-2 sounds like it might be more challenging & bring more variety. Also, the new Ultimate Arms stuff sounds interesting also. There's also your special month long programs also that we don't hear about.
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The
I like the routine! I'll try that along with running a 10 lap mile next week. I bet that will be killer. Each lap I'll stop and go through the full set. Then another lap followed by another full set of 3 exercises. that will be 10 full sets instead of only 7. I'm guessing I'll start of not making the 1 minute mark somewhere, but I get all 10 before long! I'm only about 10 pounds away from my goal of 180 pounds. However, how is Sting doing? Not sure if it was planned but that looked like one hell of a bad injury! Wish you and Sting the best in recouping from the injury and getting back into action.
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Ernest
I have the zero program, and that workout I did in the night in my front yard under the street light. I tell you the truth you can make your workouts pretty frightning in what environment your in because it is mentally challenging. Especially, a long day at work or school therefore it's hard to focus. I can hear my thoughts running through my mind saying, -FOCUS! -, by Dwayne Johnson. My mother would not accept jumping in the house; no good environment that spoils my conscience. It's true, -NO BENCH NO BULL-; no excuses at all.
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Mosisli
Tried it. Was not easy at all. Could not do without cheating. After 10-15 minutes it felt taxing and puddles of sweat started forming on the floor. Which invited slipping, also when bracing for impact on the burpees. Gloves helped. Then had to take a shower afterwards. Yet the perspiration would not cease for another 10-15 minutes. Very inconvenient. This workout would appear to serve its purpose.
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BigBoyaf
I'm from Houston and just by you saying you're in Houston (which is awesome) and said you're in a hotel that's under construction and I know for a fact you're at the hilton in downtown! Lol correct me if I'm wrong: P anyways have fun at the wwe event and your videos are so helpful and awesome and the workouts are great to mix in with my routine.
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Lust
Great video bro. Loved the hand held camera this time and the real surrounding that you were in. Although i didnt quiet like the exercises. Can you show us something simple other than push ups? Because at the moment im dealing with Supraspinatus muscle pain and can't do push ups but i still would love to do some form of cardio at home. Thanks liked.
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Ameet
Hello Jeff sir! I have been following you and many of your work out. Especially your fat burning ones like 5 min fat burning. 10 min fat burning workout. I think this one is one of the best with intensity and rest periods equally divided for recovery and yet stretched for 21 min only! Loved it! All the best from India!
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TheBladeOfAiur41
for box jumps, i was told by a very qualified trainer that you shouldn't jump backwards off the box but instead step down one leg at a time. the reason being that jumping back and down (supposedly) gives a lot of stress on your knees. now i see Jeff doing it so i'm conflicted. anyone have any insight?
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Oscar
Jeff. I fell embarrassed, because I could only do 5 sets. And in set number 4 I couldn-t do the jack pushups so I went with regular pushups but only lasted for level 5. I feel supper embarrassed even do I am a progressional gk at the USA championship level. I can not wait to be fit as you
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Andrei
Hey Jeff, appreciate the work man.
Wanted to ask if I could switch up the workout to Burpees, Pushups, and Boxjumps instead. Its quite difficult for me to reach the 20 min mark with your variations, for now. Or do you have any other home workouts more beneficial to beginners?
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