3 Fat Burning Workouts At Home For Beginners

You’re here because you want fat burning workouts at home for beginners. You’ve made a positive decision in your life. To lose some weight. Firstly, at Sports Samurai, we’d like to say well done for making this decision. It can’t have been an easy one to make. Now that made this decision, you want some beginner fat burning workouts. Sports Samurai has you covered.

We’ve kept all our of workouts using bodyweight exercises only. There will be no equipment necessary. This means that you’re not limited to exercises you’re unable to do. We prefer to keep it this way because many beginners won’t have access to equipment.

With that being said, let’s get started…

Our fat burning workouts at home for beginners

Before you get started…

Make sure you warm up correctly. We talked about the importance of warming up and doing dynamic stretches here.

The article is tailored towards gym workouts for beginners but starts with a section on warming up. It’s also an important article to bookmark in case you ever decide to stop working out at home and move to the gym instead. It’s perfect for beginner gym workouts.

Workout 1

Workout 1 on our fat burning workouts at home for beginners list is the easiest to do. We’ve designed this for total beginners – people who haven’t exercised before, or people who haven’t exercised for a long time.

Perform each exercise for 30 seconds, then move straight onto the next one. After all 6 exercises have been completed in a circuit format, have a minute or two rest and start again. We’ll let you be the judge of rest times, but don’t rush it. Make sure you’re ready to go ahead.

Repeat 3 times at least, more if you’re able to and have the energy.


  1. Wall sits (exactly what it says – sit on a wall at a 90-degree angle)
  2. High knees (one knee at a time)
  3. Arm circles
  4. Wall push-ups
  5. High kicks (one leg at a time)
  6. Standing bicycle crunches

Pro Tip: If you can’t go straight to the next exercise, have a short 10 or 15 seconds rest before you move on.

Workout 2

Workout 2 is slightly harder than workout 1, in terms of the difficulty of exercises. You can still perform each exercise for 30 seconds each, moving straight on to the next, with a rest after each circuit.

Many people will be able to start straight on Workout 2, and not need Workout 1. Make the call yourself.


  1. Squats
  2. Inchworms
  3. Running in place
  4. Mountain climbers
  5. Dips (using a chair)
  6. Planks

Sports Samurai has the highest quality gym bags and backpacks…

Workout 3

Workout 3 is the most difficult of our 3 Fat Burning Workouts At Home For Beginners. That being said, it’s still designed for beginners. It’s just slightly more intense than the above 2.

Some people will be able to go straight to this workout, whereas others will need to start on Workout 1 or Workout 2 and build up to Workout 3. If you’re unsure, start on Workout 1 or 2 and do it a couple of times. If it’s too easy, move on to this one.

It’s the same as before. Perform each exercise for 30 seconds each, with a minute or two rest in between each circuit.

  1. Jumping jacks
  2. Side plank – one side
  3. Butt Kickers
  4. Push-ups
  5. Side plank – the other side
  6. Burpees

Now that we’ve gone through our 3 fat burning workouts at home for beginners, let’s go into some frequently asked questions when it comes to exercising at home…

Can you lose weight by exercising at home?

We’re glad you asked this question. We’ve gone through this in more detail in our article on Do You Need A Gym For Weight Loss?

You can lose weight by exercising at home.

There is one caveat to this: you need to ensure you’re maintaining a calorie deficit consistently.

Some people may be better off not exercising at home, and perhaps exercising in a gym is better for them. Being around other people motivates some people. If this is you, you may want to reconsider exercising at home. You also have more equipment in a gym environment, which means your workouts are less likely to get boring.

We’d recommend you to start by choosing the environment that you’re most happy with. If that’s your home, so be it. Continue in this environment. You will be able to lose weight at home.

However, don’t be afraid to change it up if it isn’t working.

How do you start exercising to lose weight?

If you want to start exercising, our 3 fat burning workouts for beginners above are enough. These can help you to get started to lose the weight you’ve always wanted to lose.

If you’re unsure which workout to start with, go for Workout 1. We understand that it may have been a long time since you’ve exercised. That’s the reason we put this guide together.

What are some easy exercises to lose weight at home?

Our 3 workouts above contain easy exercises to lose weight at home. We’ve also included links to some of the exercises in case you’re unsure how exactly to do these.

Alternatively, if you want to invest some money, consider buying a treadmill. It’s a great way to exercise at home.

Wrapping it up

In this article, we went through our 3 fat burning workouts at home for beginners. The first workout was for total beginners, and they got progressively more difficult from here. We always went through some commonly asked questions, such as whether you’re able to lose weight by exercising at home or not.

Pro Tip: If you’re unable to do any of our exercises listed, search Google or YouTube for alternatives. There are plenty of bodyweight exercises for beginners around. Try these out until you find a routine that works for you.

What did you think of our fat burning workouts at home for beginners? Do you have any workouts or exercises that you’d like to share with us? Let us know in the comments section below.


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