Build Muscle and Burn Fat at Home in 30 Minutes!

Are you pressed for time and can’t make it to the gym? For a change of pace, try to incorporate a body weight based workout from home once every two or three weeks. You will get a high intensity workout, as well as build muscle and burn fat in 30 minutes, without the drive to and from the gym. If you have dumbbells at the house that will be an added bonus, but they are not necessary. Also, I find that perfect pushups are very effective for the pushup portion of the workout, but again not a must. You will want to alternate body weight squats (w/dumbbells if accessible), pushups (w/different hand positions), lunges (w/dumbbells if accessible), body weight dips (use a coffee table and a chair or two chairs) and different floor ab exercises. Rest for only 15 seconds, or enough time to catch your breath and jump into the next super set. Shorter rest periods will help you increase your intensity, metabolism, shed fat and build muscle. Exercises should be continued until failure and feel free to mix up the order.

Complete this cycle for five sets and see how you feel. The workout should last no longer than 30 minutes. If you are more advance feel free to add different variations and exercises (one -legged squats, one -armed pushups, handstand pushups), as these are just the basics for a quick effective – time saving home workout.

If you want to lose body fat faster, check out these 5 tips to Burn Stomach Fat the smart and effective way.