40 Minute Fat Burning HIIT Workout At Home

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No Equipment 40 Minute Full Body Home Workout

On today’s episode of Live Lean TV, I’m sharing a 40 minute fat burning HIIT workout at home.

You can also complete this HIIT workout at the gym, or even outside, since you do not need gym equipment.

If you’ve become a subscriber and regular viewer of my Live Lean TV channel, you’re getting a real insight into how I stay lean all year round.

It’s a combination of:

  • eating the right types of food for my lifestyle and body type
  • proper sleep and recovery
  • combo of aerobic (cardio) and anaerobic (resistance training) workouts

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This combo of HIIT and resistance training workouts allow me to build lean muscle and keep the stubborn fat away.

Today’s 40 minute fat burning HIIT workout at home is a perfect example of that.

This is a core and conditioning style workout, where your body is working hard, with little rest.

If you want to get lean and toned, and stay that way forever, you need to keep your body moving!

This 40 minute fat burning HIIT workout at home will do just that!

It is comprised of 8 exercises, to be completed in circuit format, in descending pyramid style.

Follow along with the above workout video for tips on how to make each exercise easier or harder based on your fitness level.

You’re going to be sweating, but you’ll be feeling great, as you get ready for the summer beach season.

So if you’re ready, there’s only one thing left to do.

Let’s get sweaty.

40 Minute Fat Burning HIIT Workout At Home

40 Minute Fat Burning HIIT Workout At Home

Here’s how this “Live Lean Core and Conditioning” 40 minute fat burning HIIT workout at home is structured:

Total time:

40 minutes.

Type of workout:

Descending pyramid circuit workout: start with 8 reps for the first exercise, then immediately move to the second exercise and complete another 8 reps.

Continue completing 8 reps of each exercises within the workout circuit, moving quickly between exercises, without taking breaks.

Be sure to finish all the indicated reps of each exercise, before you move on to the next exercise.

After you finish the circuit, take a 1 minute break, then complete 7 reps of each exercise within the circuit.

At the end of each circuit, continue dropping the reps to 6 reps, then to 5 reps, all the way down to 1 rep.

Then you’re done.

Number of Circuits:

8 circuits.

Reps:

  • #1 Circuit: 8 reps
  • #2 Circuit: 7 reps
  • #3 Circuit: 6 reps
  • #4 Circuit: 5 reps
  • #5 Circuit: 4 reps
  • #6 Circuit: 3 reps
  • #7 Circuit: 2 reps
  • #8 Circuit: 1 rep

Rest:

  • 0 rest between exercises within the circuit.
  • 60 seconds after each completed A1-A8 circuit (no rest between exercises).

Exercises:

Click the links below for a step-by-step exercise demonstration of each exercise.

A1. Reverse Lunge with Knee Drive (a.k.a. Reverse Lunge with Knee Up)

Reps: 8 reps/leg

Rest: 0 seconds (or as little as possible)

REVERSE LUNGE WITH KNEE DRIVE

Coaching cues: first exercise is the reverse lunge with knee drive. This is going to work your overall legs and glutes, including our hamstrings and quadriceps, as well as your core. It’s also going to help you improve your balance. Lunge back, while keeping your core engaged to maintain your balance. Drive through your heels to stand back up, then immediately drive your knee forward into the air as you breath out. You’re going to feel this one. Once you complete 8 reps on one leg, switch legs and complete 8 more reps on the opposite leg. If this exercise is too hard, to make the lunge easier, remove the knee drive, and just complete a reverse lunge. Simply lunge back, then come back to standing. If this is still too challenging, complete the forward lunge by lunging forward, then come back to standing. After completing 8 reps per leg, move directly into the next exercise with no breaks.

A2. Speed Jump Rope (a.k.a. Interval Jump Rope)

Reps: 80 reps (rather than 8 reps, do 80 jumps, then 70 jumps, etc.)

Rest: 0 seconds (or as little as possible)

Speed Jump Rope

Coaching cues: the next exercise is the speed jump rope. Complete 80 jumps with a jump rope. If you don’t have a jump rope, simply mimic what you do with a jump rope by jumping up and down. Once you complete 80 jumps, move on to the next exercise.

A3. V-Up

Reps: 8 reps/leg

Rest: 0 seconds (or as little as possible)

V Up

Coaching cues: Hopefully by now, you’re feeling it. Next, get down on the ground to complete the v-up. Remember, no breaks in between exercises until the first circuit is finished. Complete 8 reps by raising your hands over your head with your legs fully extended. Raise your legs and upper torso as you touch your toes. Breath on the way up. If this exercise is too hard, modify it by completing a reverse crunch. Bend your knees at 90 degree angle, then lift your hips and bring your knees in. That’s a little bit easier than the v-up. Complete 8 reps.

A4. Eccentric Bodyweight Squat (8 second eccentric)

Reps: 8 reps

Rest: 0 seconds (or as little as possible)

Eccentric Squat

Coaching cues: Next exercise is the eccentric bodyweight squat. The term “eccentric” simply means the downward motion during the squat movement. For this variation, we’re going to slow the eccentric down for an 8 second count, for 8 reps. This is really going to make your quadriceps, glutes, hamstrings, and your core
really burn. Make sure you’re focusing on keeping your core tight, with good posture. Most of your weight should be going back on your heels for the 8 second descent. This one is a burner, you’re going to feel it. Remember no breaks in between exercises.

A5. Forearm Side Plank with Rotation

Reps: 8 reps/side

Rest: 0 seconds (or as little as possible)

Forearm Side Plank with Rotation

Coaching cues: next exercise is the forearm side plank with rotation. Get into a forearm side plank position with your body in a straight line, and your top arm straight up in the air. Then rotate your body by reaching down and underneath your body. If that’s too difficult, complete the forearm side plank with rotation on knees. You’ll still feel that in your core as well. After completing 8 reps on one side, switch sides and repeat, making sure your elbow is just below your shoulder. Good form is always going to get you the best results. Complete 8 reps per side, then move on to the next exercise.

A6. Spiderman Push Up (a.k.a. Knee To Elbow Push Up)

Reps: 8 reps/side

Rest: 0 seconds (or as little as possible)

SPIDERMAN PUSH UP

Coaching cues: you’re doing great. Next exercise is the spiderman push up. Get yourself into a straight arm plank position, then complete a push up while touching your knee to your elbow. Press back up, then switch legs. If that’s too difficult, complete a spiderman push up on knees. Start from your knees, then push up and bring your knee to your elbow. Alternate sides for 8 reps on each side. Those spiderman push ups will get you!

A7. Burpee Tuck Jump (a.k.a. Atomic Burpee)

Reps: 8 reps/side

Rest: 0 seconds (or as little as possible)

BURPEE TUCK JUMP

Coaching cues: we’re now moving on to one of my favorite exercises, the burpee tuck jump. Here’s how it’s done: squat down to place your hands on the floor, jump back with your feet, then jump your feet back in as you explosively jump up and pull your knees in. It’s a few different movements, but it’s really going to get your heart rate going. If that’s too difficult. you can just complete a regular burpee, by squating down to place your hands on the floor, jump back with your feet, then jump your feet back in, and stand up.  Complete 8 reps. Remember, no breaks before moving on to the next exercise.

A8. Forearm Plank Tap (a.k.a. Narrow Stance Plank With Tap)

Reps: 8 reps/side

Rest: 0 seconds (or as little as possible)

Forearm Plank Tap

Coaching cues: all right we’re on the final exercise. You guys are kicking butt, so keep the energy going. Get into a forearm plank position, but here’s a little curveball, add in a water bottle tap. It doesn’t look that difficult, but this puts an incredible amount of extra pressure on your core. When tapping the water bottle, make sure you keep your core tight and your back flat. Your hips should not rotate side to side. If that’s too difficult, drop to your knees and complete the forearm plank tap on knees. You’re going to feel that as well. Complete 8 reps per side, then you are done the first circuit.

That’s the first circuit of this 40 minute no equipment HIIT workout

Take a 1 minute break, then move on for 7 more circuits.

For the next circuit, complete 7 reps for each exercise, then take a 1 minute break at the end of the circuit. Then continuing to 6 reps per exercise, then to 5 reps per exercise, and continue going all the way down to 1 rep per exercise.

That’s a descending pyramid workout

Hopefully you enjoyed this descending pyramid workout as much as I enjoyed showing you.

This is an excellent workout to help you Live Lean 365 days a year.

When you complete workouts like this, combined with a diet of natural whole foods, you can live the lean lifestyle, 365 days a year.

It’s not that difficult.

Leave a comment below to let me know if you enjoyed this 40 minute fat burning HIIT workout at home.

Also be sure to check out my other HIIT workouts such as my 4 minute fat burning Tabata workouts.


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