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Home Fitness Workout Routine

This high-intensity interval workout is the most effective way to burn fat and boost aerobic capacity at home. Even, it’s known as high intensity, it doesn’t mean it have to be highly intense, because there are periods of less intensive activity or rest.

The home fitness workout routine plan is perfectly designed to help you push to your maximum without hurting your joints. Because you don’t need a big space for working out, you can do it at your home. It is also called “quiet cardio” routine, so you won’t be bothering your neighbors.

Home Fitness Workout Routine Plan

This workout routine should be performed three days per week. Perform 1 set of each exercise in the circuit and perform each move at maximum intensity for 45 seconds, followed by 15 seconds of active recovery. Active recovery includes: step side to side or walk around the room. Complete 2-4 total rounds, depending on how much energy and time you have.

For this workout you won’t need any equipment. Let’s begin!

Stationary Skater


Stand with your feet wider than hip-width apart. Bend right knee into a side lunge and extend left leg, pointing left foot. Put your left arm forward and right one back. Bend your elbows. (1)

Then stay in squat position and quickly change weight to left leg, lowering into a left side lunge, bending left knee and pointing right foot. Put your right arm forward and left one back. Repeat this exercise from one side to another side as quickly as possible in 45 seconds. (2)

Jump-Free Burpees


Stand tall with your feet hip-width apart. Extend your arms overhead. (1)


Push your hips back and bend knees into a squat. Put your hands on the floor and quickly walk back into a full position. Then immediately lower into a push-up. Press up, walk back into squat, and return to the first standing position. This is one repetition. Repeat this exercise as quickly as possible for 45 seconds. (2)

Seated Tuck Jumps


Sit on the edge of a chair or box and lean back slightly. Tight your abs and bend your knees about 90-degrees. Point toes on the floor, and bend your hands and elbows in front of shoulders. (1)


Then, quickly lift your knees and gently tap thighs with hands, sitting in upright position as you draw legs in. Immediately return to start position and repeat this in 45 seconds. (2)

Kickin’ Plank


Start in a full plank position with your feet hip-width apart. (1)


Then, quickly put right leg to the left. Your left hand should reach toward right foot; rotating torso rotates to the right, then rotating on left foot. Return to full plank position and repeat on the other side. Continue with this exercise, changing sides as quickly as possible in 45 seconds. (2)

Butterfly Squats


Lower into a squat position with your feet slightly wider than hip width. Extend your arms in front of chest. Place left palm on top of the right one. (1)

Prepare to quickly stand up, lowering your arms down by hips, reaching arms overhead and lifting heels off the floor. Then, quickly return to start position and repeat this in 45 seconds. (2)

Rising Lunge


Start in a lunge position and put your left leg forward. Bend your arms by sides and hands in fists. (1)


Then, extend legs and rise up with arms extend overhead, fingertips reaching to ceiling. Quickly return to start position and repeat this as quickly as possible in 45 seconds. Repeat the same on opposite side. (2)

It is recommend 4 sets of each exercise.

Read more: The Basic Exercises for Weight Loss at Home!