Burn 200 Cals In 15 Minutes - Fat Burning Morning Workout For Beginners

Burn 200 calories in 15 minutes and lose weight. Fat burning morning workout for beginners to do at home without equipment.

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Workout Info

Calorie Burn: 140 - 234

Workout Duration: 18 Minutes

Workout Type: weight loss

Exercise Frequency: 4 Days a Week

Body Focus: Total Body

Workout Infographic

Workout Routine Snippet

  1. High Knee Run + Kick - 45 seconds
  2. Rest: 15 seconds
  3. Squat + Rear lunges - 45 seconds
  4. Rest: 15 seconds
  5. High Knee Run + Power Crunch - 45 seconds
  6. Rest: 15 seconds
  7. Wall Squat - 45 seconds
  8. Rest: 15 seconds
  9. Squat + Leg rotation - 45 seconds
  10. Rest: 15 seconds
  11. Burpees - 45 seconds
  12. Rest: 15 seconds
  13. Side lunges with ankles touch - 45 seconds
  14. Water Break 15 seconds
  15. Rest: 15 seconds
  16. Push-Ups - 45 seconds
  17. Rest: 15 seconds
  18. Pulsed donkey kicks with leg at 90° - 30 seconds - Left 30 seconds - Right
  19. Rest: 15 seconds
  20. Push-ups with Rotation - 45 seconds
  21. Rest: 15 seconds
  22. Bird Dog - 23 seconds - Left 23 seconds - Right
  23. Rest: 15 seconds
  24. Triangle + High Plank - 45 seconds
  25. Rest: 15 seconds
  26. Alternated Power Crunch - 45 seconds
  27. Rest: 15 seconds
  28. Full crunch - 45 seconds
  29. Water Break 15 seconds
  30. Rest: 5 seconds
  31. Stretching arms, chest and shoulders - 20 seconds
  32. Rest: 5 seconds
  33. Shoulder stretch - 20 seconds - Left 20 seconds - Right
  34. Rest: 5 seconds
  35. Standing hamstring - 20 seconds - Left 20 seconds - Right

Step by Step Exercise Routine

1 High Knee Run + Kick 45 seconds

Rest: 15 seconds

2 Squat + Rear lunges 45 seconds

Rest: 15 seconds

3 High Knee Run + Power Crunch 45 seconds

Rest: 15 seconds

4 Wall Squat 45 seconds

Rest: 15 seconds

5 Squat + Leg rotation 45 seconds

Rest: 15 seconds

6 Burpees 45 seconds

Rest: 15 seconds

7 Side lunges with ankles touch 45 seconds

Water Break 15 seconds

Rest: 15 seconds

8 Push-Ups 45 seconds

Rest: 15 seconds

9 Pulsed donkey kicks with leg at 90° 30 seconds - Left 30 seconds - Right

Rest: 15 seconds

10 Push-ups with Rotation 45 seconds

Rest: 15 seconds

11 Bird Dog 23 seconds - Left 23 seconds - Right

Rest: 15 seconds

12 Triangle + High Plank 45 seconds

Rest: 15 seconds

13 Alternated Power Crunch 45 seconds

Rest: 15 seconds

14 Full crunch 45 seconds

Water Break 15 seconds

COOL DOWN

Rest: 5 seconds

15 Stretching arms, chest and shoulders 20 seconds

Rest: 5 seconds

16 Shoulder stretch 20 seconds - Left 20 seconds - Right

Rest: 5 seconds

17 Standing hamstring 20 seconds - Left 20 seconds - Right

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