Workouts

3 Quick Fat-Burning Workouts

Are you short on time? If the answer is yes, then squeeze in one of these workouts to help sculpt a sexy physique.

3 Quick Fat-Burning Workouts
Duration 5-10 min
Exercises 3-5
Equipment X

When you're short on time, quick workouts have been touted to get the job done. They're often advertised as a quick way to burn calories and blast fat in as little as three minutes, but can a super-short workout really be effective if your goal is to transform your body? The answer: Yes and no. 

Pros and cons

"No one you've ever seen in a fitness magazine got their body doing three-minute workouts," says Manhattan-based personal trainer Joe Lazo. It's not even possible to warm-up the body effectively within that time frame, he says. Short workouts can increase your chances of an injury because muscles are not properly prepared for exercises that are often performed at a faster, more intense rate, says personal trainer Rob Fletcher. But, short workouts do have a place if they're part of a thought-out workout schedule, and advanced lifters can use quick workouts to their advantage. "Short, high-intensity sessions are quick and effective, they supercharge your metabolism and burn more calories in a short period of time," says Fletcher. He recommends using these workouts as a "finisher" to your already existing workout routine or as a quick-independent workout.

Core crusher workout

Do it as an independent workout with 3-5 sets of each exercise with 1- to 2-minute rests between intervals. For a finisher, begin with one set of 12-24 reps of each exercise completed after your workout. 

Fat burner workout

Do this short explosive workout on days when you have limited time and no exercise equipment to work with. You'll do 10 reps of each exercise, moving quickly from one exercise to the next. Complete as many rounds as possible. Because you're moving continuously and using large muscles in the upper and lower body, you'll gain max benefits in less time. 

Leg crank workout

Do the workout with bodyweight only or as a progression by adding a medicine ball or kettle bell. Follow the same progression as outlined for the Core Crusher. 

Remember: You can't rely solely on three-minute workouts to get a brag-worthy body, but with these tips you can use them to boost your regular routine. 

SEE ALSO: Try This 20-Minute Fat Blaster

Core Crusher Workout

Exercise 1

General Pushup You'll need: No Equipment How to
Pushup thumbnail
4 sets
1 reps
1-2 min rest
*Complete as an independent workout.

Exercise 2

Mountain Climber You'll need: No Equipment How to
Mountain Climber thumbnail
4 sets
1 reps
1-2 min rest
*Complete as an independent workout.

Exercise 3

Plank Up How to
exercise image placeholder
4 sets
1 reps
1-2 min rest
*Complete as an independent workout.

Exercise 4

Plank with Knee to Elbow You'll need: No Equipment How to
Plank with Knee to Elbow thumbnail
4 sets
1 reps
1-2 min rest
*Complete as an independent workout.

Exercise 5

Plank Knee Twist You'll need: No Equipment How to
Plank Knee Twist thumbnail
4 sets
1 reps
1-2 min rest
*Complete as an independent workout.

Fat-Burning Workout

Exercise 1

General Pushup You'll need: No Equipment How to
Pushup thumbnail
-- sets
10 reps
-- rest
*Complete as a circuit for 3 minutes.

Exercise 2

Squat Jump
Man doing jump squat.  thumbnail
-- sets
10 reps
-- rest
*Complete as a circuit for 3 minutes.

Exercise 3

V-Up You'll need: No Equipment How to
V-Up thumbnail
-- sets
10 reps
-- rest
*Complete as a circuit for 3 minutes.

Leg Crank Workout

Exercise 1

Bodyweight Squat You'll need: No Equipment How to
Squat thumbnail
4 sets
1 reps
1-2 min rest
*Complete as an independent workout.

Exercise 2

Twisting Lunge How to
exercise image placeholder
4 sets
1 reps
1-2 min rest
*Complete as an independent workout.

Exercise 3

Alternating Jump Lunge You'll need: No Equipment How to
Alternating Jump Lunge thumbnail
4 sets
1 reps
1-2 min rest

Exercise 4

Squat Jump
Man doing jump squat.  thumbnail
4 sets
1 reps
1-2 min rest
*Complete as an independent workout.
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