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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.

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  • 5-10 min

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3 Quick Fat-Burning Workouts
3 Quick Fat-Burning Workouts

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

Routine

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Core Crusher Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 3

General Pushup

Equipment
No Equipment
Sets
4
Reps
1
Rest
1-2 min
*Complete as an independent workout.
Exercise 2 of 3

Mountain Climber

Equipment
No Equipment
Sets
4
Reps
1
Rest
1-2 min
*Complete as an independent workout.
Exercise 3 of 3

Plank Up

Equipment
Sets
4
Reps
1
Rest
1-2 min
*Complete as an independent workout.
Equipment
No Equipment
Sets
4
Reps
1
Rest
1-2 min
*Complete as an independent workout.
Exercise 5 of 3

Plank Knee Twist

Equipment
No Equipment
Sets
4
Reps
1
Rest
1-2 min
*Complete as an independent workout.

Fat-Burning Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 3

General Pushup

Equipment
No Equipment
Sets
--
Reps
10
Rest
--
*Complete as a circuit for 3 minutes.
Exercise 7 of 3

Squat Jump

Equipment
Sets
--
Reps
10
Rest
--
How to
*Complete as a circuit for 3 minutes.
Exercise 8 of 3

V-Up

Equipment
No Equipment
Sets
--
Reps
10
Rest
--
*Complete as a circuit for 3 minutes.

Leg Crank Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 3

Bodyweight Squat

Equipment
No Equipment
Sets
4
Reps
1
Rest
1-2 min
*Complete as an independent workout.
Exercise 10 of 3

Twisting Lunge

Equipment
Sets
4
Reps
1
Rest
1-2 min
*Complete as an independent workout.
Exercise 11 of 3

Alternating Jump Lunge

Equipment
No Equipment
Sets
4
Reps
1
Rest
1-2 min
Exercise 12 of 3

Squat Jump

Equipment
Sets
4
Reps
1
Rest
1-2 min
How to
*Complete as an independent workout.
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