This quick 10-minute fat burning workout at home will help you sculpt lean muscle, shed fat, and boost metabolism to slim down in record time. Perfect for those mornings when you sleep in a little too late or anytime you’re short on time. All you need is a set of dumbbells and a timer to complete this efficient workout that will have your heart pumping and muscles burning for an all-day calorie burn boost.

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Fat Burning Workout at Home in 10 Minutes

You’ve set your goals, planned your morning workout, and even slept in your workout clothes! But then your early alarm goes off. You’re soooo tired, so you hit the snooze button. Only 9 minutes won’t cut into your workout too much right? But then you hit it again… and again… and now you’re nearly half an hour into that 40-minute workout you were planning. What’s the point of getting up at doing it now? So you cozy up under the covers and enjoy a few more minutes of sleep vowing to do your workout “later if you have time.”

Has this ever happened to you? How many times do you forget about that vague later? For busy women and moms, the days fill up with so many things outside of our control quickly.

The Problem with leaving your workout for “later”

You reschedule that workout during your toddler’s naptime but she refuses to sleep. Or you realize that fitting in your workout after work, showering, and getting ready for a second time that day before meeting friends for dinner is logistically impossible. Or even worse, you get to the gym during the after-work rush and every piece of equipment you want to use is taken, decide it’s hopeless, and give up and go home.

ALL of those have happened to me, which is why I love morning workouts. I like the feeling of accomplishing something good for my body and mind bright and early. I like not having to stress about it later in the day, wondering if I’ll get off work in time or if one of my kids will get sick and need to be picked up early. And I especially like having the afternoons available to do something fun with my kids or get a head start on dinner.

But I don’t have time to workout

But it’s hard to become a morning workout person, especially when you’re cutting out such a large chunk of sleep time before you’re in the habit of it. Maybe you even slept in your workout clothes to save a few minutes (which by the way, is one of my favorite hacks to make sure early morning workouts happen). But sometimes sleep just gets the best of us despite our best intentions and planning. 

That’s why I love these super quick, full body, fat burning workouts at home. They’re great for days when you know you won’t have much time to exercise or days when you sleep in a little too late but still want an effective workout.

Maximum efficiency in just 10 minutes with a fat burning workout at home

These workouts work your upper body, lower body, and core for a full body burn. And because you’re moving at a quick pace with no rest periods until the 10 minutes are up, you’ll get your heart rate up for some cardiovascular benefits. Furthermore, you’ll boost your metabolism for all-day calorie burning and fat loss.

The strength moves shape and tone your muscles to sculpt lean muscle. Changing moves every minute allows the two muscle groups being worked a chance to rest while you move onto a different set of muscles. The result is a heart-pumping strength workout in record time!

Workout Structure

• Upper/Lower body strength (9 minutes)
  • 1 minute per move
  • Immediately transition to the next move
  • Repeat the entire circuit for a total of 3 rounds
• Core (last minute)

This full body fat burning workout at home is an AMRAP (as many repetitions as possible) style workout. In other words, you’ll perform the exercise as many times as possible in the set amount of work time.

Each “work” interval is 60 seconds where you’ll continuously perform the exercise without rest to really burn out the muscles and get your heart pumping. After that, you’ll immediately transition to the next exercise.

Even though it’s called AMRAP, speed is not the goal. That is to say, move at your own pace while maintaining good form. The point is to be fast paced to get a little cardio action too while still using a weight that’s challenging. Just focus on being efficient and safe with your transitions.

The absence of rest periods keep your workout moving along for a fast, efficient fat burning workout at home in less time than it takes to drive to the gym.

The Equipment

All you need for this workout is a set of weights and a timer. Choose something on the lighter side (5, 8, or 10 pounds) because you’ll be doing each exercise for a full minute!

• Interval timer (like the Gymboss interval timer or the Seconds app)
• A set of dumbbells

The Workout

Set an interval timer (like Gymboss or the Seconds app) for 60 seconds of work, no rest, and 10 rounds.

Perform each exercise continuously without rest for 60 seconds, then transition immediately to the next exercise.

Complete the entire upper body/lower body circuit 3 times. Then finish with the core exercise.

1. Sumo Squat to Upright Row

• Stand in “sumo” position with feet wider than shoulder width apart and toes facing 45 degrees out. Hold a dumbbell in each hand in front of you with palms facing back.
• Squat as far as your flexibility allows, keeping your chest up.
• Drive through your heels as you push back to starting position while simultaneously using your shoulders to lift the dumbells up to shoulder height, keeping your elbows out to the side and higher than your forearms.
• Then lower the dumbbells back down to the starting position as you descend into the next sumo squat.

2. Bent Over Row to Tricep Kickback

• Stand holding a dumbbell in each hand with palms facing in then hinge forward
• Begin the row movement by pulling the dumbbells toward your body until the elbows are at (or just past) the midline.
• Then kickback by engaging the triceps and extending the elbows until your arms are straight, keeping your elbows tucked into your sides throughout the movement.
• Pause for a moment, then bend your elbows to return to back to the top of the row position then slowly lower the dumbbells back to the starting position.
• Avoid arching or rotating your back throughout the exercise.

3. Alternating Curtsy Lunge with Lateral Raise

• Start standing with your feet shoulder-width apart and a dumbbell in each hand with palms facing in.
• Initiate the movement by shifting your weight to your right foot and stepping your left foot back behind your right foot, like a curtsy, while keeping your torso facing forward.
• Descend into a lunge until your front knee is at approximately 90 degrees, while simultaneously raising the weights out to the side until your arms are parallel with the floor
• Push back to the starting position by driving through the left heel and extend the knee and hip while lowering the arms back down to your sides.

4. Full Extension V-Ups

• Laying flat on the floor, extend your legs out straight and your arms behind your head.
• Then lift your legs, keeping your legs as straight as possible, while simultaneously raising your upper body off the floor, forming a V position.
• Keep your core tight as you reach for your toes then slowly lower yourself back down to the starting position.

Do you struggle to get out of bed for early workouts or are you a morning workout pro? Let me know your best morning workout habit hacks!

Photography credit: Canon Sawyer  canonelizabethphotography.com