Keep the Momentum Going: The Next Level of Fat-Burning
In Part 1, we introduced the idea that 10-minute fat-burning workouts is all it takes to fire up your metabolism, shred calories, and build a stronger, leaner body—without needing a gym, weights, or any fancy gear. Now that you’re warmed up and understand the mindset behind these quick-fire sessions, it’s time to dive into more workout formats designed to challenge your full body and torch fat fast.
These workouts are built on core training principles like high-intensity interval training (HIIT), bodyweight resistance, and functional movement patterns that engage multiple muscle groups at once. That means more calorie burn in less time.
Let’s get into the next round of sweat-pouring, heart-pounding 10-minute workouts you can do anywhere.
Workout 4: Core Crusher Circuit
Goal: Build a rock-solid core while burning fat.
Focus: Core + Cardio
How It Works: Perform each move for 45 seconds, resting 15 seconds between exercises. Complete 2 rounds.
- Plank to Shoulder Tap
Keep your hips steady as you tap each shoulder with the opposite hand. Engage your core throughout. - Leg Raises with Pulse
Lie flat, lift both legs up, pulse at the top for a second, then lower slowly. - Mountain Climbers
Drive your knees in rapidly to keep your heart rate elevated. Think sprint, not jog! - Russian Twists (Bodyweight)
Sit with feet off the ground if possible, twist your torso side to side. - Plank Hold
End the round strong with a static 60-second plank. Modify with knees down if needed.
Tip: This one will leave your core burning and your heart pumping. Remember, proper form beats speed.
Workout 5: Plyo Burn Blast
Goal: Build explosive power and melt calories.
Focus: Legs, glutes, and cardio endurance
Structure: 30 seconds on, 10 seconds rest, repeat for 2 rounds.
- Jump Squats
Sink low, then explode upward, landing softly to protect your knees. - Lunge Jumps
Switch legs mid-air, keeping your chest tall. - Skater Hops
Leap side-to-side, reaching for the floor with your opposite hand. - Burpees
A fat-burning classic. No need for push-ups—just jump, squat, and repeat. - Wall Sit (Bonus Finisher)
At the end of your second round, finish with a 60-second wall sit to challenge your legs to the max.
Tip: Plyometrics are intense. If you’re a beginner, reduce the jump height or swap moves with non-impact options.
Workout 6: The Total Body Tabata
Goal: Max calorie burn in minimal time and you can calculate calorie easily .
Focus: Full-body strength and cardio in a fast-paced HIIT format.
Format: Tabata = 20 seconds work, 10 seconds rest. Each pair of exercises is one 4-minute round.
Round 1:
- Push-ups
- High Knees
Round 2:
- Jump Lunges
- Bicycle Crunches
Round 3:
- Squat Pulses
- Plank Jacks
How To Do It: Alternate between the two exercises in each round, performing 4 sets of each (total 8 intervals per round). Keep your intensity high and rest only when time’s up.
Tip: Tabata is scientifically proven to boost aerobic and anaerobic capacity. Keep it intense—it’s short for a reason!
Final Thoughts: Excuses Don’t Burn Calories
These workouts prove that time, space, and equipment aren’t valid barriers to fitness. With just your bodyweight, a timer, and some grit, you can transform your energy, burn stubborn fat, and boost your confidence—all in 10 minutes flat.
Still think it’s not enough? Stack two different workouts for a powerful 20-minute session. Or repeat the same one multiple times with short breaks to simulate a full circuit training day.
Consistency matters more than perfection. You don’t need to train for hours—you need to show up for a few focused minutes daily. Make it a non-negotiable, like brushing your teeth or checking your phone. Your health is worth the commitment.
Next Step:
Pick one of the workouts above and do it right now—no planning, no hesitation. Remember: No equipment, no excuses. Just results.