If you are looking for the best fat burning workout for males at home then you have come to the right place. I will tell you about structured 15-minute fat-burning exercises at home for males that will be effective in your weight loss.
According to some research and from my practical experience I have found that having an intense HIIT session for a shorter duration helps more in burning fat. So a 15-minute HIIT session can be more effective than a treadmill or a normal chit-chat walk in the park.
Interestingly, you will not require any equipment in this HIIT session. HIIT session works well when you perform all the exercises in a circuit with 10-15 seconds of rest between each exercise. These are some of the best fat loss exercises at home for males. So you just need a stopwatch, the below-given workout out and a desire to burn fat and take your body to a breaking point. You have to perform these exercises in a circuit with 10 to 15 seconds of rest and pump as many raps as you can in 1 minute for every exercise.
1. Burpees: Read and also take help from Video
This is a multifunctional and one of the most effective exercises to reduce belly fat for male at home because this exercises targets almost all your body muscles from the shoulder, chest, triceps, legs and much more. Just not its multi-functionality but it is a great exercise to build stamina too.
How to do:-
• Start with standing straight, now get down in a squat position till your thighs get parallel to the ground.
• Then place your palms on the ground in line with your shoulder and kick-jump as far as you can, extending your knees.
• Now bring your feet again into the existing position and slightly jump into the air. Immediately repeat this process and do another rep.
• Perform this exercise for one minute then relax for 10-15 seconds.
2. Jumping jacks
It is one of the best fat-burning exercises at home for males. Suppose you want to increase your running stamina and also your running speed then this exercise is a great way to burn more calories.
How to do:-
• Stand straight with your palms on the sideways of your thighs.
• Now jump in the air and widen your legs in that jump also take your hands up, above your head.
• This was one rep, do it as fast as you can and perform as many repetitions as you can within 1 minute.
3. Jumping lunges
This is a great fat loss exercise at home for males. It also helps in developing different muscles of your leg, like the hamstring, thighs, calves and glutes. It has benefits for lunge too.
How to do:-
• Stand straight and put your hands crossed on the shoulders.
• Now get in the position of doing lunges bringing the right leg forward and getting the left leg behind.
• Now again jump and bring the left leg in front and the right leg at the back.
4. Side plank
This is a core exercise to reduce belly fat for males at home. This exercise helps you in the development of core muscles and also reduces belly fat. It develops your side abs and also your shoulders. Including core exercise in HIIT training is beneficial.
How to do:-
• Lie down on the ground on one shoulder.
• Now lift your body on your left arm with your knees straight.
• Tighten your core muscles and raise your hips till your body gets in a straight line.
• Deeply breathe and change it to another side without rest.
• Duration should be between 45-60 seconds per hand.
5. Jumping squats
This is one the most explosive fat-burning exercises at home for males and helps in burning a lot of calories. This may seem to be easy but it’s hard to do continuously for 1 minute with the same flow.
How to do:-
• Stand straight and raise your hands to shoulder level in front.
• Squat down while getting up you have to jump in the air.
• Then again go down and repeat the same for 1 minute.
6. Ab crunches
As I said above, the involvement of core workouts in HIIT is beneficial. So, this core exercise focuses on the full core and it gets hard after doing so many exercises.
How to do:-
• Lay down on a yoga mat. Fold your knees and if possible hook your knees in something to reduce much movement.
• Bring your hands near your ears and now without moving the lower body try to get up so that your upper body creates a V shape with your thigh.
• Now get back to the original position and repeat this for one minute.
7. Mountain climbers
This is also one of the most explosive exercises fat-burning exercises at home for males and core development. This exercise develops your hip flexor and abs.
How to do:-
• Lay down with your chest touching the ground.
• Now lift yourself in the plank or pushup position, your hand should not be placed wide than your shoulders and fold your right knee and touch it to your chest, now repeat the same with your left leg.
•Now increase your speed and repeat this for one minute.
You have to complete all these 7 exercises. Remember, you have to perform one exercise for one minute and then rest for 10-15 seconds. Do it in the given sequence and you don’t have to cheat. Also, you have to do these exercises in a circuit and you have to do a total of 2 circuits with a rest of 2 minutes in between the circuits.
So, these were the fat burning exercises at home for males which can be easily done without the help of any equipment. You can do this HIIT session in the morning and it will hardly take 15-20 minutes to complete the whole workout and burn many calories for effective fat loss.
Read more: Try the best home cardio exercises with no equipment