Free online fat-burning workouts are designed to help you lose weight quickly as well as tighten and tone your muscles. According to the Mayo Clinic, strengthening your core muscles will help you burn fat and improve your overall balance. Fat-burning workouts include cardiovascular and weightlifting exercises.
13 Minute Workout
This 13 minute workout is designed to reduce body fat and boost muscle in 13 minutes. Start with one minute of jumping jacks. From there, perform 20 body weight squats. Next, jog in place while kicking your butt with your heels for an additional minute. Then do 20 hamstring floorbridges before transitioning into a high knee jog. Alternate between these exercises for 13 minutes before resting. According to Body Building For You, you should rotate different exercises every two to four weeks to keep different parts of your body active.
15 Minute Sprinting Workout
According to Everything Track and Field, in addition to increasing your fitness level, sprinting workouts help perfect your sprint mechanics and technique. Before starting the workout, warm up with a 10 minute jog to loosen your muscles and help avoid injuries. Then sprint full speed for 30 seconds and rest for a minute and 30 seconds. From there, sprint full speed for 1 minute and rest for two minutes. After resting, sprint at 80 percent speed for two minutes and rest for 3 minutes. Then sprint at 90 percent speed for two minutes and rest for 1 minute. Followed by sprinting full speed for the final two minutes.
Stepmill Workout
This Stepmill workout is designed to strengthen your leg muscles as well as help you reduce fat. Start by moving on the Stepmill at a walking pace with no resistance. Stay at this pace for 10 minutes. From there, increase resistance by two and the overall speed by 30 seconds. After five minutes, increase the speed by an additional 30 seconds and the resistance by one. After another five minutes increase the speed by another 30 seconds and the resistance by two. For the last five minutes of the workout, increase the resistance by one and keep the speed the same. Depending on your fitness level, you can perform this exercise for an additional 20 minutes for a 45 minute workout, according to Shape Fit.
Dynamic Weightlifting Workout
This weightlifting workout will help you build muscle and burn fat. Start with a 4 lb. dumbbell in each hand. Begin by jogging in place and holding the weights above your head. Do this for five minutes. Then extend your arms out to your sides, moving them above your head and back to your sides for the next three minutes. From there, jump rope at full speed for the next two minutes. After this, lie down on a weight bench and perform three sets of 20 bench presses. For the last 10 minutes of your workout, place weighted wrist and arm bands on and jog at a consistent speed. Intense Workout recommends you split time between weightlifting workouts and cardiovascular workouts to prevent overworking your muscles.
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