Start Your Fat-Burning Journey at Home with this Metabolic Training Workout

Start Your Fat-Burning Journey at Home with this Metabolic Training Workout

If there’s one fact we’ve learned about fitness in the last few years, it’s that diet, not exercise, is the best tool for weight loss. Equally valid: you won’t get far in your fat-loss efforts without a solid workout program. So it’s a good idea to have a fat-burning workout at home ready to go.

If you are not challenging your muscles regularly, your body tends to get rid of some of that muscle as well as fat when you cut calories. By adding exercise to the equation, your body burns fat while preserving muscle. And of course, exercise also burns additional calories, helping you create a deficit and speeding your fat-loss process.

What’s the best approach to exercise when you’re trying to burn fat? Metabolic training. That’s when you choose exercises that target multiple muscle groups, moving quickly between movements with limited rest periods, in circuit or giant-set fashion. If you can conveniently make that workout part of your day, with little to no props or equipment, even better.

Admittedly, it’s tough: your muscles burn, your heart pounds, you sweat like a sauna-sitter. But the payoff is a level of athletic leanness you can’t get by dieting alone.

Ready for a taste? Try the fat-burning workout at home below. And if you want more guidance, explore Openfit’s vast library of streaming workouts and nutrition programs.

Burn fat in record time with 600 Secs from Openfit, a full body HIIT workout in just 10 minutes. Get started for free today! 

Instructions for the At-Home Fat Burning Workout

  • Prior to the workout, warm up for 5-10 minutes using a combination of easy calisthenics and dynamic stretching, focusing on areas that feel tight.
  • Perform the six exercises below as a circuit, resting 15 seconds between exercises and 60 seconds between rounds.
  • Perform as many good-form reps as possible during each work period.
  • After the workout, slow down your heart rate and stretch for an additional 5-10 minutes.
  • Repeat the workout no more than three times per week on nonconsecutive days.
  • Choose your work periods and number of circuits performed according to the chart below.
LEVEL Work Period Number of circuits
Beginner 30 seconds 2
Intermediate 45 seconds 2-3
Advanced 60 seconds 3-4


6 Fat-Burning Exercises

In the first circuit, you’ll perform a set of plié squats to uppercut, rest for 15 seconds, followed by a set of lunge-hold laterals, then another 15 seconds of rest, and so on, until you have completed all six exercises. Rest 60 seconds, then repeat the entire sequence one, two, or three more times, according to the chart above.

1. Plié squat to uppercut

Target muscles: glutes, quads, shoulders

Appears in: Rough Around the Edges: Booty Building Boxing

  • Assume a wide fighting stance with your feet parallel at 45-degree angles, fists up by your ears, elbows close to your sides, knees slightly bent.
  • Keeping your back flat and your torso long, bend at your knees and hips, dropping low as you can into a squat. (It’s called a plié squat because the alignment of your feet and the motion of the squat resemble the movement of a dancer.)
  • Come out of the squat and simultaneously throw a punch across your body with your right hand, followed by your left.

Make it easier: Don’t go as low in the squat.


2. Lunge-hold laterals

Target muscles: upper back, shoulders, legs

Appears in: 600 Seconds: Back

  • Stand holding a pair of light dumbbells by your sides.
  • Step forward with your left foot and drop into a lunge position: both knees bent 90 degrees, right knee about six inches from the floor.
  • Keeping your back flat, fold forward at your hips, attempting to get your torso parallel to the floor.
  • Position the dumbbells on either side of your left knee, palms facing inward. This is your starting position.
  • Without raising your torso or straightening your legs, bend your elbows slightly and raise the dumbbells out to the sides to shoulder height, squeezing the backs of your shoulders and your mid back at the top of the move.
  • Reverse the move, slowly lowering the dumbbells to the starting position, and repeat.
  • Halfway through the set, switch your legs, and continue with your right leg forward.

Make it easier: Perform the move with lighter weights (or no weights); don’t descend as far into the lunge position.


3. Lying glute-ham walk

Target muscles: glutes, hamstrings

Appears in: XB Pilates: Abs and Booty

  • Lie on your back and place an exercise band around your thighs, just above your knees.
  • Bend your knees and place your feet flat on the floor, hip width apart.
  • Push through your heels and raise your hips as high as possible off the floor.
  • Keeping your thighs apart, walk your feet backward as far as possible, contracting your glutes and hamstrings.
  • Keeping your hips lifted, slowly walk your feet forward as far as possible.
  • Repeat the move, walking your feet forward and back, using small steps, keeping your hips up and your thighs apart.

Make it easier: Perform the move without the band.


4. Dumbbell press to horseshoe curls

Target Muscles: shoulders, biceps

Appears in: 600 Seconds: Shoulders and Arms

  • Assume a shoulder-width stance, holding two dumbbells at shoulder height, palms facing forward.
  • Slowly press the dumbbells upward until your arms are straight.
  • Reverse the move and repeat for the duration of the set.
  • After completing the presses, hold the dumbbells at arm’s length in front of your thighs, palms facing forward, ends of the dumbbells almost touching.
  • Keeping the dumbbells close together, curl the dumbbells to shoulder height, squeezing your biceps a the top of the move.
  • Keeping your elbows close to your sides and your palms up, rotate your upper arms outwards, so your forearms point outward at about a 45-degree angle.
  • Lower the dumbbells, so the backs of your hands come close to the outsides of your thighs.
  • Reverse the move, this time curling the dumbbells upwards with your hands wide and lowering them with your hands close together.
  • Alternate curling the dumbbells upwards with a narrow grip and lowering them with a wide grip — then raising them with a wide grip and lowering with a narrow one — for the duration of the set.


5. Alternating crossover lunge

Target muscles: glutes, legs

Appears in: T-Minus 30: Conditioning 2.0

  • Assume an athletic stance: feet parallel and shoulder width, knees unlocked, back straight.
  • Step your right foot behind and across your left leg so you end up in a curtsy position.
  • Keeping your torso upright, slowly bend your hips and knees, lowering your right knee until it’s close to the floor.
  • Reverse the move, return to the starting position, and repeat.
  • Complete all reps before switching sides.

Make it easier: don’t drop your back knee as close to the floor; hold onto the back of a chair for balance.


6. Dolphin-starfish-bear

Target muscles: abdominals, obliques, shoulders, triceps, chest

Appears in: 600 Seconds: Bodyweight Resistance II

  • Assume a prone plank position: forearms, elbows, and the balls of your feet on the floor. Squeeze your glutes and keep your core engaged so that your body forms a straight line from head to heels.
  • Keeping your legs straight and your forearms on the ground, push your hips up and back towards the sky until you feel a stretch in the back of your thighs. Attempt to form a straight line from your elbows to your tailbone.
  • Return to the plank position.
  • Rotate your body to your right, lift your right arm and reach towards the sky as you assume a side plank position. Your body should form a straight line from head to heels.
  • Keeping both legs straight and your feet flexed, raise your right leg directly upwards.
  • Lower your leg and rotate your body back to the plank position.
  • From the plank position, hop your feet forward until your knees are bent 90 degrees below your hips and hovering a few inches above the ground.
  • Hop your feet back to plank position and repeat, this time rolling to the right side for the side plank starfish.
  • Continue alternating sides for the entire work interval.


Take It to the Street!

If you need a change of scenery, Openfit Live has run and walking workouts you can do outdoors. It’s just one of many workouts — including strength training, HIIT, yoga, and kickboxing — you can do with your very own Openfit personal trainer. Openfit Live is one of many programs in the Openfit member library. Start your 14-day trial now!