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Fat Blasting Home Workouts | Lockdown Workouts 

4 Fat Burning Follow-Along Home Workouts

So we are in lockdown, but that doesn’t mean it’s time to Netflix and chill all day, as it’s better to stay prepared than to get prepared! During unprecedented times like these where uncertainty and anxiety are harming our mental health, it is more important than ever to stay active for your physical and mental health and wellbeing.

Not sure where to start with home workouts? Want to keep exercising to maintain your fitness but lacking motivation or a set daily routine? Worry not, we have got you covered.

Here are 4 workout videos you can follow along to keep the momentum going during lockdown, in the comfort of your own home.

Full Body Home Workout 

Make sure you get a good warm up before jumping into this one! Targeting whole body muscle groups, including the quads, glutes, calves, lats, shoulders and pecs, and finishing off with a spicy HIIT burpee set for that extra #burn, this workout will surely get you sweating like no tomorrow (in a good way of course). Simply press play and follow along:

Here’s everything you need to follow along with the workout:

A1: Split Squats (reps: 10, tempo: 4210, rest: 60 sec)
A2: Lying Roller/ Swiss ball/ Towel Curl (reps: 15, tempo: 4012, rest: 60 sec)
3 to 5 sets

B1: Push ups (reps: 15, tempo: 3210, rest: 60 sec)
B2: Quadruped Lat Pulldown (reps: 12, tempo: 3012, rest: 60 sec)
3 to 5 sets

C1: Arch Ups (reps: 15, tempo: 2012, rest: 30 sec)
C2: Standing Calf Raises (reps: 60, tempo: 2111, rest: 30 sec)
2 to 4 sets

D1: Burpees 10-1 (first set 10 reps, second set 9 reps, and so on to 1 rep)

Full Body Burner 

Get your entire body on fire with this special workout, featuring abductions and hip thrusts to target those glutes and legs, push-ups and flies to target those upper body muscles, followed by tricep extension and arm curls for some arm isolation work and finally finishing off with a killer 100 lunges! Give it a try:

Here’s a quick summary of the workout:

A1: Seated Band Abductions (reps: 6, tempo: 6 sec hold, rest: 15 sec)
A2: Banded Hip Thrusts (tempo: 3012, rest: 90 sec)
3 to 4 sets

B1: Chest Door Frame Fly (reps: 6, tempo: 6 sec hold, rest: 15 sec)
B2: Push-ups (reps: 10-12 reps, rest: 90 sec)
3 to 5 sets

C1: One Arm Banded Tricep Extension (reps: 12, tempo: 3012, rest: 30 sec)
C2: One Arm High Band Curls (reps: 60, tempo: 3012, rest: 30 sec)
3 to 4 sets

D1: 100 Lunges (tempo: 2210)

Quick tip: Make Every Rep Count

During EVERY rep, create as much tension in the working muscles as you can – think mind-muscle connection. Make use of strategies such as slow eccentrics, controlled pauses and isometric holds, in order to create better movement understanding.

Murderous Isometrics 

In this workout video you can perform the exercises with just your bodyweight, or add some bands and light weights for some extra resistance.

Here’s an overview of the whole workout:

A1: Bulgarian Split Squat (hold x30 sec, rest: 15 sec)
A2: Bulgarian Split Squat (reps: 8 each side, tempo: 4010, rest: 90 sec)
3 to 4 sets

B1: Towel Row (hold x20 sec, rest: 15 sec)
B2: Kneeling High Band Row (tempo: 5010, rest: 90 sec)
3 to 4 sets

C1: Door Lateral Raises (6 x 6 sec hold, rest: 15 sec)
C2: One Arm Lateral Raises (reps: 12, tempo: 3012, rest: 90 sec)
3 to 4 sets

D1: 50 Reverse Crunches

Quick tip: Exercise tempo

The exercise tempo is written as a 4 digit number, which refers to the pace at which each part of the rep is performed:

  • First number: the eccentric phase, i.e. the ‘lengthening’ of a muscle, or any time you’re moving WITH gravity
  • Second number: the pause immediately after the eccentric phase
  • Third number: the contraction phase, i.e. when the muscle is shortened or moving against gravity
  • Fourth number: the pause immediately after the concentric phase in a contracted (or shortened) position

Full Body Plus Tabatas Workout 

This is another full body burner, complete with 3 lower body and upper body supersets, plus a killer tabata to finish it off. Watch the video to follow along:

Here’s the full overview of the workout:

A1: Heel Elevated Squats (reps: 12, tempo: 4210, rest: 60 sec)
A2: Quadruped Hip Extension (reps: 15, tempo: 4012, rest: 90 sec)
3 to 5 sets

B1: Pike Push-ups (reps: 12, tempo: 3210, rest: 60 sec)
B2: Inverted Rows (reps: 15, tempo: 3012, rest: 60 sec)
3 to 5 sets

C1: Banded Pull Aparts (reps: 20, tempo: 2012, rest: 30 sec)
C2: Spider Wall Walks (reps: 5, tempo: slow and controlled, rest: 30 sec)
2 to 4 sets

D1: Tabata Squats or Squat Jumps (reps: 20, rest: 10 sec)
8 sets

Remember to bookmark this page so you can refer back to it whenever you need to do a workout at home!

Want to step up your training and results with Enterprise Fitness? Enquire now.

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