7 Day Fat-Burning Exercise Plan (At Home)

Fat-burning exercises at home are important because they allow you to maximize your time by training multiple muscle groups in one session.

Equipment you will need
How to use the exercise plan
Day 1 – Legs and cardio
Day 2- Upper Body and Cardio
Day 3 -Abs and Cardio
Day 4- Legs and cardio
Day 5 – Upper body and cardio
Day 6
Day 7

The best part of all this is that you can do any exercise for weight loss at home in the comfort of your own home and wear whatever you want.

Although the sound of working out in your underwear and socks in your own space sounds exciting, the passion and fun of all this may fizzle really fast if you don’t set a routine for your home workouts.

What you will learn today is how to work out at home, and get access to FREE burning exercises at home for females

Essential workouts:

Equipment you will need

Based on this full-body workout for weight loss for females at home, this is the equipment you’ll need:

How to use the exercise plan

This 7-day at-home exercise plan is designed for women and includes 12-30 repetitions (reps) of each exercise, which are called a set.

A circuit includes all the sets of exercises in the workout, such as those in the cardio session. You will perform 12 reps of each exercise, resting for 20 seconds before moving to the next set.

For example, you will do 12 dumbbell squats, rest for 20 seconds, then proceed to 12 dumbbell deadlifts. After completing a circuit, rest for 1 minute before repeating as needed.

7-Day Fat-Burning Exercise Plan (At Home)

Day 1 – Legs and Cardio

Directions for Monday

On Monday, you will start with a 5-minute warm-up. After warming up your muscles, you will complete two sets of muscle-toning leg exercises, followed by a calorie-burning cardio workout.

In round 2 of the full body fat-burning exercises at home, you will do a different set of leg exercises twice before moving to cardio, and finishing off with a cool down.

5-minute warm-up

Jogging in place – 30 sec
Arm circles – 30 sec
High knees- 30 sec
Hip circles – 30 sec
Jumping jacks -30 sec

Repeat the circuit 1 more time to make it 5 minutes.

Round 1

Leg workout

12 dumbbell squats
12 dumbbell deadlifts
12 dumbbell backward lunges
12 kettlebell swings
12 glute bridges

Repeat the circuit 1 more time before moving to cardio.

Cardio workout

15 rockstar jumps
15-sec rest
20 jumping jacks
15-sec rest
15 rockstar jumps
15-sec rest
20 high knees

Round 2 of Monday fat burning exercises at home

12 bodyweight jump squats
12 single-leg deadlifts (6 each leg)
30-sec wall sits
12 dumbbell side lunges (6 each leg)
12 donkey kicks (6 each leg)

Repeat the circuit 1 more time before moving to cardio.

Cardio workout

15 rockstar jumps
15-sec rest
20 jumping jacks
15-sec rest
15 rockstar jumps
15-sec rest
20 high knees

Cooldown and stretch

Standing quad stretch -15 sec
Standing forward stretch -15 sec
Figure 4 stretch -15 sec
Wall shoulder stretch – 15 sec

Day 2- Upper Body and Cardio

On Tuesday, you will start with a 5-minute warm-up, followed by 2 circuits of the upper body workout and 3 circuits of cardio.

In round 2 of the full body fat-burning exercises at home, you will complete two circuits of the upper body workout and 3 circuits of cardio before cooling down.

5-minute warm-up

Jogging in place – 30 sec
Arm circles – 30 sec
High knees- 30 sec
Hip circles – 30 sec
Jumping jacks -30 sec

Repeat the circuit 1 more time to make it 5 minutes.

Round 1- upper body workout

12 triceps kickbacks
12 bicep curls
12 dumbbell overhead triceps extension
12 hammer curls
12 pushups

Repeat the circuit 1 more time before moving to cardio.

Cardio

15 burpees
15-sec rest
15 mountain climbers
15-sec rest

Repeat the circuit 2 more times.

Round 2 of Tuesday full body workout at home

12 dumbbell floor chest press
12 bent-over dumbbell rows
12 overhead shoulder press
12 supermans
12 lateral raise

Repeat the circuit 1 more time before moving to cardio.

Cardio

15 burpees
15-sec rest
15 mountain climbers
15-sec rest

Repeat the circuit 2 more times.

Cooldown and stretch

15-sec child’s pose
15-sec tricep stretch
15-sec bicep stretch against the wall
15-sec forward stretch

Day 3 -Abs and Cardio

On Wednesday, you will start with a 5-minute warm-up as usual, followed by 2 circuits of floor ab exercises and 3 circuits of cardio.

Since Wednesday is cardio day, try not to rest between each set. Take 45 seconds of rest between the cardio circuits.

In round 2, you will complete two circuits of the upper body workout and 3 circuits of cardio before cooling down.

5-minute warm-up

Jogging in place – 30 sec
Arm circles – 30 sec
High knees- 30 sec
Hip circles – 30 sec
Jumping jacks -30 sec

Repeat the circuit 1 more time to make it 5 minutes.

Round 1

20 Russian twists
12 crunches
12 reverse crunches
30-sec planks
12 flutter kicks

Repeat the circuit 1 more time before moving to cardio.

Cardio

30 jumping jacks
15 mountain climbers
12 rockstar jumps
30 butt kicks
15 burpees
30 skaters
30 high knees

Repeat the circuit 2 more times.

Day 4- Legs and cardio

5-minute warm-up

Jogging in place – 30 sec
Arm circles – 30 sec
High knees- 30 sec
Hip circles – 30 sec
Jumping jacks -30 sec

Repeat the circuit 1 more time.

Round 1

12 dumbbell squats
12 dumbbell deadlifts
12 dumbbell backward lunges
12 kettlebell swings
12 glute bridges

Repeat leg circuit 2 more times.

Cardio

15 rockstar jumps
15-sec rest
20 jumping jacks
15-sec rest
15 rockstar jumps
15-sec rest
20 high knees

Repeat circuit 1 more time.

Round 2

12 bodyweight jump squats
12 single-leg deadlifts (6 each leg)
30-sec wall sits
12 dumbbell side lunges (6 each leg)
12 donkey kicks (6 each leg)

Repeat leg circuit 2 more times.

Cardio

15 rockstar jumps
15-sec rest
20 jumping jacks
15-sec rest
15 rockstar jumps
15-sec rest
20 high knees

Do not repeat the circuit.

Cool down and stretch

Standing quad stretch -15 sec
Standing forward stretch -15 sec
Figure 4 stretch -15 sec
Wall shoulder stretch – 15 sec

Day 5

5-minute warm-up

Jogging in place – 30 sec
Arm circles – 30 sec
High knees- 30 sec
Hip circles – 30 sec
Jumping jacks -30 sec

Repeat circuit 1 more time.

Round 1

12 triceps kickbacks
12 bicep curls
12 dumbbell overhead triceps extension
12 hammer curls
12 pushups

Repeat the circuit 2 more times.

Cardio

15 burpees
15-sec rest
15 mountain climbers
15-sec rest

Repeat circuit 1 more time.

Round 2

12 dumbbell floor chest press
12 bent-over dumbbell rows
12 overhead shoulder press
12 supermans
12 lateral raise

Repeat the circuit 2 more times.

Cardio

15 burpees
15-sec rest
15 mountain climbers
15-sec rest

Repeat circuit 1 more time

Cool down

15-sec child’s pose
15-sec tricep stretch
15-sec bicep stretch against the wall
15 sec forward stretch

Day 6

Active recovery day.

Take a 30-minute easy walk.

Day 7

Rest day

Final thoughts

To get the most out of your full-body workout at home, always push yourself beyond your comfort zone by giving it your all.

Make it a habit to show up every day because that’s where the results come from. Be consistent with eating healthy and doing your home workouts, even when no one is watching. Remember, working out at home requires a lot of discipline.

Just because no one is watching doesn’t mean you should slack off. You’re only cheating yourself since the effort you put in will determine the results. Also, listen to your body. If it tells you to take a break, do so.

So, what next after this powerful full-body workout at home? Well, if you are more advanced or are looking for a challenging and longer full-body workout at home with dumbbells, then this FREE 8-week HIIT workout is all yours!

References

Schumacher LM, Thomas JG, Raynor HA, Rhodes RE, Bond DS. Consistent Morning Exercise May Be Beneficial for Individuals With Obesity. Exerc Sport Sci Rev. 2020 Oct;48(4):201-208. doi: 10.1249/JES.0000000000000226. PMID: 32658039; PMCID: PMC7492403

7 Day Fat-Burning Exercise Plan (At Home)

Table of contents

Equipment you will need

How to use the exercise plan