5 Best At-Home Workouts for a Leaner-Meaner You

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Many of us work full time and have families, which directly translates into not having enough time to work on ourselves, do what we want, or deal with our fitness and health. In these busy days, rare are the people who work long hours and still have the time and energy to go to the gym regularly. That usually leads to giving up on our fitness goals and taking up bad eating habits. But why would we do that? Just because you don’t have the time to spend half an hour on going to the gym, half an hour on getting back home and another hour on doing the actual workout doesn’t mean that you don’t have one hour total to dedicate to yourself.

Are we wrong? If you say we are, those are probably excuses. Well, excuses don’t burn calories nor do they make you look good. Lucky for you, there are exercises that won’t take up much of your time, you can do them at home without any equipment (or not much of it), and they will make you look great. These workouts will help you burn fat and build lean muscle – of course, that is if you are taking good care of your nutrition as well.

So, here are the 5 best at-home workouts to burn fat and build lean muscle:

1. HIIT (High Intensity Interval Training) Cardio and Abs Workout

As any good workout routine, this one also begins with a cardio warm-up which then continues as a more intense workout where you do your obliques. After this, you move on to an intense cardio workout which will get your heart pumping and your stored fat melting. Finally, you will have a guided cool down and stretching session. The entire workout doesn’t last long – only 45 minutes – but it is probably more effective than many longer workouts. Generally, high intensity interval training is always more effective than moderate cardio activity. During this workout, your entire body will be working its part – your abs, the entire upper body, as well as lower body.

2. Non-Stop Endurance Kettlebell Workout


Ok, this workout requires some equipment. You will need a kettlebell. This is a total body strength training that will take only 33 minutes of your time, and it will definitely do more for you than an hour-long workout at the gym. During these 33 minutes you will not have much time to rest. After your warm up, you will have 20 minutes of interval training with 45 seconds of high intensity work followed by 15 seconds of rest and not a second longer. If you are a beginner, you can rest a little longer, but as you build your strength get used to the real intensity and don’t be a slacker if you want that killer beach body. Because of the high intensity of this workout, you will burn a lot of calories from the second you start with the warm-up to the end (and even after that – for more information check this link). You can expect to lose up to 334 calories during these 33 minutes. Not bad, is it?

3. Total Body Boot Camp Workout for Lean Muscles

For this workout you will also need dumbbells. If you really don’t have much time to dedicate to yourself and your looks, this is the right workout routine for you – you will only need 13 minutes to complete it. And the best thing is that it is really effective and you will work on your entire body. You will also burn many calories in a very short time. You will have a short warm-up and cool down, and a short workout routine, but don’t be mistaken to think that it is not useful. A short HIIT training is often better than a long mild one, and it is certainly better than sitting on a couch and eating junk food, feeling sorry for yourself and your lack of time.

4. Jillian Michaels 30 Day Shred

On the supplied link you will find the first level, but it won’t be difficult to find the other two on YouTube. This is also a high intensity at-home workout, during which you will work on burning fat and building lean muscle. From the experience of exercisers, this is a very useful workout routine that is easy to follow and doesn’t require much space. You will need a total of 25 minutes for it, including the warm-up and the cool down. It isn’t easy to endure till the end of the routine, but the results will be visible in a very short time. Then you can continue working your way to some other at-home workout routines by Jillian, and enjoy their variety and effectiveness.

5. Insanity Workout

Insanity is always a good way to get rid of fat and build muscle. If you want to become lean shortly, this is the right workout routine for you, but only if you are ready to commit yourself and all your efforts towards it. Some say it is called ‘Insanity’ because you have to be at least a little insane to decide to do it. It is not easy, but it will give you results. Great results. The most famous insanity workouts are presented by Shaun T, but you can find many other fitness instructors and videos and choose one according to your liking. Insanity workout takes around 25 minutes up to an hour (together with warming up and cooling down), and this may be the workout routine that will make you look lean in the shortest period of time and you will gain so much strength, you won’t believe it.