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My Top 12 Favorite Fat-Burning Workouts for a Rockin’ Body!

fat-burning workouts

Hey there!  I’m so excited to share some of my all-time favorite fat-burning workouts with you today!  

All of them are short, high-intensity workouts that will get your breathing up, your heart pumpin’, and your hormones working FOR you — not against you.  In fact, these types of workouts put your body in fat-burning mode for up to 24-48 hours AFTER the workout.  How freakin’ awesome is that?! 🤗

These workout styles are shown to be the most effective for your metabolism, hormones, weight loss, and overall fitness & health — especially when compared to traditional long-duration, lower-intensity workouts (like jogging several miles or running on a treadmill for 30-60+ minutes).

The other cool thing is that these workouts can all be done in under 15 minutes, don’t require ANY equipment, can be modified for any fitness level, and can be done virtually anywhere.  (We no longer have any excuses to not get our workout in! 🙃)

A Brief Overview… 

Before we get into the fun part (aka the workouts!!), I want to go over a few quick things to help you get the most out of this post:

1. To keep things organized, I have several different categories of workouts, with a couple different workouts in each category.  The main workout types include:

  • HIIT Workouts (High-Intensity Interval Training)
  • AMRAP Workouts (As Many Rounds/Reps As Possible)
  • Progression Workouts
  • “For Time” Workouts
  • Burpee Workouts! 😅 (Yes, I have a separate category JUST for burpees — and these workouts are exclusively made up of… you guessed it — Burpees!! 😏)
  • Partner Workouts

2. If you need more information on a specific style of workout, check out this post for a few more details. 

3. If you’re not sure how to do some of the exercise moves in the workouts below, you can do a quick Google search to find pictures, videos, or descriptions of most of them.

4. All of these workouts are meant to be done at 80-100% of your maximum effort. They’re only like 6-15 minutes long — but you gotta give it all you’ve got in order to get the best results & maximum benefits!

5.  I always want to make my posts & content as actionable as possible for you — because we all know that a list of awesome workouts on a website does you NO good if you don’t actually do them. 😉  

So, I created some Rockin’ Body Workout Cards for you — so you can have access to these workouts whenever you want & take them with you anywhere!  No need to pull up a webpage, write them all down, or try to remember them all — simply open up these cards on your phone, computer, or even print them out if you want. ☺️  Just click below!


My Favorite Fat-Burning HIIT Workouts 

HIIT workouts are characterized by short periods of high-intensity bursts of exercise, followed by a short rest or recovery period.  

I highly recommend you download “Seconds” — a free app on your phone that lets you put in the number of rounds, length of exercise periods, & length of rest periods.  It’s so convenient!


Workout #1: Sprints for Days




20 seconds on; 20 seconds rest/walk

18 rounds/exercise periods


If you don’t have somewhere to run, you could also do this on a treadmill, or run in place, or even do cycling on a machine.  The most intense is going to be all-out sprints if you can, though!  

Remember, the most important thing is that you’re going as fast as you can & giving your maximum effort!


Workout #2: Hurts So Good


  1. Push-Ups
  2. Jump Squats
  3. Half Burpees
  4. Jumping Knee Tucks

20 seconds on; 10 seconds rest

8 rounds (32 total exercise periods)



My Favorite Fat-Burning AMRAP Workouts 

AMRAP Workouts have a set length of time, during which you’re trying to get as many rounds or reps as possible.  There are no rest periods with these workouts.

Make sure you use a timer (like on your phone) as a countdown of your workout time, and try to keep track of the number of rounds you get (so you can beat it in the future! 💪😜)!


Workout #3: Work Out Like a Rockstar


  1. Run 40 yards
  2. 10 Mule Kicks
  3. 25 Shin Slaps
  4. 10 Burpees

12 minutes (as many rounds as possible)


If you don’t have a space to run 40 yards, or you don’t have a way to measure that length, you can either run a similar distance (a super fast, fairly short sprint), or you can run in place for 10 seconds (just watch the timer so you know when the 10 seconds are up each time!).


Workout #4: Slap Jacks 10x


  1. 10 Prone Jacks
  2. 10 Shin Slaps
  3. 10 Squat Jacks

10 minutes (as many rounds as possible)



My Favorite Fat-Burning Progression Workouts 

These also have a set time length and no rest periods (like AMRAP workouts).  Progression Workouts are characterized by 2 different exercise movements: 1 stays at a constant number throughout the workout, and the other 1 increases (progresses) throughout the workout.  

During the workout, you’ll alternate back & forth between the 2 movements, keeping 1 constant and 1 increasing.  The goal is to progress as much as possible during the allotted time.

Use a timer to countdown your workout time.


Workout #5: Seeing Stars


1 Star Jump (stays constant)

Half Burpees (progress — starting at 1 & increasing by 1 each round)

6 minutes (as many rounds/progressions as possible)



Workout #6: Jump Around 


Contra-Progression (The constant exercise & the progressing exercise switch half way through the workout)

1st Half:

1 Burpee (stays constant)

Jump Squats (progress — starting at 1 & increasing by 1 each round)

4 minutes (as many rounds/progressions as possible)

2nd Half:

1 Jump Squat (stays constant)

Burpees (progress — starting at 1 & increasing by 1 each round)

4 minutes (as many rounds/progressions as possible)

TOTAL WORKOUT =  8 minutes


YAY for fat-burning & happy hormones! 🙂


My Favorite Fat-Burning “For Time” Workouts

A “For Time” Workout means that you must complete a specific number of rounds or reps as fast as possible (“for time”).  Since you’re completing these exercises as quickly as possible, there aren’t any breaks or intervals in this type of high-intensity workout.

Use a stopwatch (on your phone, or an actual stopwatch) to time yourself — and try to beat your time next time! 🙃


Workout #7: The Kitchen Sink


Do the following exercises for time (as quickly as possible):

  1. 50 Split Squats
  2. 20 Alternating Lunges
  3. 10 Jumping Knee Tucks
  4. 20 Speed Squats
  5. 30 Prone Jacks
  6. 10 Jump Squats
  7. 10 Diamond Push-Ups
  8. 60 Squat Jacks
  9. 20 Mountain Climbers (right leg + left leg = 1 rep)
  10. 25 Push-Ups
  11. 60 High Knees

**Do 5 Burpees after each exercise!



Workout #8: Quarter Pounder


Do the following exercise for time (as quickly as possible):

  1. 25 Wave Catchers
  2. 25 Explosive Lunges/Split Squats
  3. 25 Push-Ups
  4. 25 Speed Squats
  5. 25 Mule Kicks
  6. 25 Shin Slaps
  7. 25 Scoops
  8. 25 Knee Tuck Burpees



My Favorite Fat-Burning Burpee Workouts 

Yay — we’ve arrived at my favorite part — Burpees!! 😅

As I’m sure you’ve noticed, there have been several workouts in this post so far that included burpees in some way, but the two workouts below consist of nothin’ but burpees, my friend.

Why so many burpees, you might ask??  Well, they’re just THAT awesome (& awful 😉)!  But for real, they will change your life.  They work soooo many different muscle groups & areas of your body at the same time, plus they get your heart pumpin’ & your breathing heavy like nothing else!

If your fitness isn’t quite at a level where you can do burpees just yet — it’s okay!  Just start where you can!  You could try doing squat thrusts for now (basically a burpee without the “push-up” part), and work your way up from there.


Workout #9: The Best Workout Ever!


For Time (as quickly as possible):

100 Burpees


….aaaand that’s all there is to it! 😬 Just you, a stopwatch, & plenty of burpees!

This workout is excellent to use as one way to gauge your overall fitness level, and it’s a great one to do on a fairly regular basis to compare your results & measure your improvements.


Workout #10: Burpee Love


For Time (as quickly as possible):

10 sets of 10 Burpees, with a 20 second rest in between each set (total of 100 burpees)


For this workout, you’ll want to use the stopwatch on your phone, and hit the “Lap” button at the start AND end of each set of burpees.  That way you can time the 20 seconds in between each set of 10 burpees accurately, and keep track of your final time to complete the workout.


My Favorite Fat-Burning Partner Workouts 

Working out can be even more fun with a workout buddy sometimes! You can motivate, encourage, & push each along the way, plus you can hold each other accountable to get your workout in for the day. ☺️

So grab a friend, or a family member, or a co-worker, or a neighbor, or a random stranger off the street (haha, just kidding — probably don’t do that 🙃) — and get ready to boost those happy hormones AND fat-burning hormones!

My hunky hubby & I — post-workout! 🙂


Workout #11: Cheerleader 

This workout is basically a 12-minute AMRAP (as many rounds/reps as possible), divided into three 4-minute AMRAPs.

Each of the 4-minute segments will feature just 1 exercise movement.  The partners will alternate back & forth doing sets of 10 of that movement.  While one partner is working, the other partner is resting.


Round 1: Split Squats

Partner 1: 10 Split Squats

Partner 2: 10 Split Squats

4 minute AMRAP (as many rounds as possible)

Round 2: Spiderman Push-Ups

Partner 1: 10 Spiderman Push-Ups

Partner 2: 10 Spiderman Push-Ups

4 minute AMRAP (as many rounds as possible)

Round 3: Half Burpees

Partner 1: 10 Half Burpees

Partner 2: 10 Half Burpees

4 minute AMRAP (as many rounds as possible)



Use a timer to countdown the time, and I’d also recommend having a pen & paper nearby so you can easily keep track of how many rounds you get during each of the 4-minute segments.


Workout #12: Partner Burpee Ladder

Partners will alternate back & forth doing burpees — starting with 1, then 2, then 3, etc…up to 10 burpees, and then down to 9, then 8, then 7, etc…down to 1 again.

While one partner is doing burpees, the other partner is resting.


Here’s how it looks:

Partner 1: 1 burpee

Partner 2: 1 burpee


Partner 1: 2 burpees

Partner 2: 2 burpees


Partner 1: 3 burpees

Partner 2: 3 burpees

…continue that pattern up to 10 burpees, and then start going back down all the way to 1.


This workout should be done for time — as quickly as possible.  Use a stopwatch for timing.

The cool thing about this workout is that you get rest intervals, but it’s still a super fast-paced workout — and by the end of it, each partner will have done 100 burpees! 🤗


Ready to Work Out?!

There you have it, friend!  12 of my favorite fat-burning workouts for a rockin’ body.  💪

Want even more workout ideas, including how to create your own awesome high-intensity workout?  Click here!  

Oh! And don’t forget to download the Rockin’ Body Workout Cards so you can have all these workouts in a portable, easy-to-read format for whenever the mood strikes! 🙃

Which workout are you looking forward to tackling first??  Leave a quick comment below!

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Author: Dr. Christi Shuppe

Dr. Christi is a wellness doctor & online educator who specializes in nutrition, fitness, weight loss, & creating peace, joy, & a healthy mindset.  Through her online courses, programs, workshops, & blog, she leads & inspires people to achieve the HEALTH of their dreams, so that they can live the LIFE of their dreams.

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