Ah fat loss at home. 

The easiest way to do this, of course, is to buy a heavy chain and wrap it, with a lock, around your fridge… and then throw the key in the garbage. 

But since that’s probably not an option, its time to get up and move!

Whether you’re just too busy to make it into the gym that day, or it’s closed, or you’re on vacation, it doesn’t matter.  You’ve made the decision to workout, and now you don’t know what to do!

Here are three simple workouts almost any people can do at home to keep their fat loss engines  revving. 

(Note: Always do a 5-10 minute warm up prior to any workout session, of course)

Workout One:

A1  3 Second negative bodyweight squat x 10 (add a dumbbell or KB if you have one)

A2  Pushup x 10

A3  RKC plank x 30 sec. (plank with hard bracing, hips up a bit higher, and butt flexed)

Complete as many rounds as possible in 10 minutes of “A”.


mountain climber x 20 seconds

rest 10 seconds

repeat 8x, 4 minutes total.

Workout Two:

A1  Split squat [add weight or raise rear foot on a couch or stair]  10 – 8 -6 – 4 -2 per side

A2  Burpee 10 – 8 – 6 – 4 – 2

A3  Alligator walks 10 – 8 – 6 -4 -2 (left + right arm = 1 rep)

A4  Reverse crunch 10-8- 6 -4 -2

A5  Towel isometric row 10 – 8 – 6- 4- 2 (where one “rep” = 2 sec count.  Ex: 10 = 20 seconds)

Perform 10 of each move, rest 30-60 seconds.  Move to 8 of each move and repeat.

Workout Three:

you need some space, at least 30 feet, to do this workout.  Outdoors or a big basement work best.

A1  Slow crawl x 30-50ft

A2 crab walk x 30-50ft

A3  Spider lunges x 30-50ft

A4  sprint or hard run down and back

A5  frog jumps x 30-50ft

A6  power skip x 30-50ft

A7  bear crawl x 30-50ft

A8  hard run or sprint x 30-50ft

Complete A1 to A8, ideally with no rest.  Rest 30-90 seconds and repeat.  3 sets total.



One of our Clients Gina demonstrating a push up while doing home workout

A1 bodyweight squats x 15

A2 Pushups x 5 (or 10 if 5 is too easy)

Repeat for 3 rounds as fast as you can.