Best At Home Workouts

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Here’s a quick total body workout you can do at home to help you burn belly fat!

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In this video, Mike shows a great home cardio workout that he’s been been doing lately. This workout is great for losing fat and building a ripped beach body. It’s many times more effective than long, slow cardio workouts like treadmill jogging — and it only takes three minutes! It’s definitely one of the best cardio workouts at home that I know of.

Best of all, this home cardio workout can be done with NO EQUIPMENT, and no gym membership needed. It’s extremely simple — you just have to learn three basic bodyweight exercises to do it.

Here’s how to do this home cardio workout:

Squat thrust — 10 reps
Mountain Climber — 10 reps (counting 1-2-3-ONE-1-2-3-TWO)
Squat Jump — 10 reps

Repeat these exercises until you have done 100 reps total. You will end up doing 40 squat thrusts, 30 mountain climbers, and 30 squat jumps total.

Credit for inventing this home cardio workout goes to DAVE GINSBERG, Dan’s jiu-jitsu coach in Boston. If you’re in the Boston area Dave is a top notch Brazilian Jiu Jitsu black belt, and highly recommended for martial arts instruction. He’s also a great personal trainer and has many more great workouts like this which are very effective, and can be done with minimal equipment.

Since a lot of people requested to see more females in the videos, Mike brought his friend Shannon to help on this one! They do a intense, HEAD-TO-HEAD home workout together. You can do it by yourself, or competitively with a partner like we did it. And the best part is it requires only your bodyweight, and you don’t need any equipment.

Here’s how to do the workout:

MOUNTAIN CLIMBERS – 30 SECONDS: Start in the push-up position, and step your feet upwards towards your hands. To make it more challenging, you can shift your weight forward so you are carrying more with your chest and upper body. Be sure to keep your back flat as you do this, and don’t let your butt go too far up in the air.

YOGA PLANK – 30 SECONDS:: Start on all fours, with your hips elevated up in the air. Hold this position, being sure to keep your hips up and not allowing your back to slouch.

KNEE TO ELBOW PLANK — 30 SECONDS: Lift your butt up slightly in the air from the push-up position to start. Take your left knee, and touch it to your left elbow. Repeat this for the other leg.

Repeat these 3 exercises back to back with no rest until 5 minutes are up.

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Mike has a real simple, but shockingly intense bodyweight home workout for you today. It’s a great workout to get started with, because it only consists with two exercises and it’s super simple to learn. But don’t be fooled… this workout only lasts about 3 minutes, but it’s INTENSE. You’ll see once you do it

This workout works your entire body, and it’s a quick, high intensity cardio workout too. You’ll especially feel the burn in your legs, abs and core.

THIS WORKOUT WORKS:

Legs (quads, hamstrings, calves, glutes…all leg muscles)
Abs/core
Chest
Cardio

These are the muscle groups most used, but it’s a total body workout and all your muscle are used to some extent.

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Here’s how to do it:

PUSH-UP WITH HALF BURPEE (10 REPS) — Do a pushup, and immediately afterwards kick your feet up towards your hands. It’s like when you’re doing a burpee, except you won’t be standing up and jumping at the end. This is an awesome exercise to work your chest, core, and legs.

JUMPING LUNGES (10 REPS PER LEG) — With your left leg forward and right leg back in a wide stance, dip your back knee downwards. Keep your front foot solidly planted, and be sure to engage your CALF on your rear leg to ensure you are stable and safe throughout the exercise. Reverse your foot position by jumping, and repeat for 10 reps per leg (20 reps total.)

For beginners, use the form I show in the video where you don’t lunge downwards too far. Be especially careful to never spike your knee on the ground! This is VERY unsafe and can lead to a severe knee injury.

For advanced guys and girls, try touching your front ankle with your hand as you go downwards, and getting your rear knee closer to the ground. This can really make the exercise more intense once you’ve mastered the form, and you can safely go close to the ground without ever hitting your knee.

Repeat these exercises back to back 5 times each. You’ll be doing 50 reps of the pushup/half burpee total, and 50 reps per leg of the jumping lunges.

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Here’s the latest Afterburn Training cardio that the Six Pack Shortcuts crew has been doing after our weightlifting workouts. It’s crazy intense, but real simple to learn. And it only takes 8 minutes!

Combining this workout with heavy compound weightlifting is a great way to trigger fat loss through the Afterburn Effect. It’s also good to do on its own, but do it after a weightlifting workout and you’ll see how intense the Afterburn Effect is!

Here’s how you do it:

Each exercise is 30 seconds, then you rest for 30 seconds. You can keep track with a regular stopwatch or clock, but the best way is a GymBoss timer. You can pick one up at gymboss.com.

If you’re doing it after your weightlifting, do each exercise once (6 minutes total.) If you’re doing it as a workout by itself, cycle through each exercise 3 times (18 minutes total.)

The exercises:

1. BURPEES
2. JUMPING KNEE TUCKS
3. SPIDERMANS
4. PRONE COBRA
5. SPRINT IN PLACE
6. HIGH KNEES
7. MOUNTAIN CLIMBERS
8. SIX PACK WIPES
9. IN AND OUT PUSHUPS
10. KNEE TO ELBOW PLANKS
11. DOUBLE PUMP JUMPING SQUATS
12. JUMPING LUNGES

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In this video, Dan, Virginia and Mike demonstrate the full Day 6 workout of Insane Home Fat Loss. This workout can be done anywhere and requires no equipment…but a workout towel.

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Another great video from Mike Chang!

Hey… what’s up!

In this episode, I bring you an ab workout that will get your core ripped with multiple KILLER abs exercises.  And all you’ll need to do this exercise is one light dumbbell!

Here’s how it goes:

FEET TO SKY CORKSCREWS – 10 REPS EACH SIDE: Start squatting down, with the dumbbell over your right foot. Twisting from your core, throw the dumbbell over your left shoulder like your are tossing a bucket of water.

It’s CRITICAL for this exercise that you are using your abs to initiate the movement, and not just using the momentum from your legs to move the dumbbell. Otherwise, it’s just a crappy leg workout. Twist with your core though as much as you can, and you’ll be getting a killer ab workout.

FIGURE EIGHTS – 20 REPS: Hold the dumbbell in front of you, and move it in a figure 8 pattern. Again, this exercise will be VERY easy if you just do it with your arms, but be sure not to do that. Hold your arms straight, and move the dumbbell around by twisting your core.

Keep the dumbbell in front of you as you do this exercise — try not to let it go in back of you. This leads to involving other muscle groups, and takes the “work” off your abs and core.

HOW TO PUT IT ALL TOGETHER: Do five rounds, each round consisting of one set of corkscrews and one of figure eights. You’ll be doing five sets of corkscrews and five sets of figure eights altogether, with no rest in between sets.

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This is a GREAT way to hit your abs with a “twisting” motion, which will stimulate them in a much different way than regular crunches or sit-ups. You should really be feeling your abs after this, AND the rest of your body as well! Although this is mainly an ab workout, you’ll also feel your legs, back, arms, chest and shoulders being worked.

It’s a better workout for your abs than crunches or sit-ups AND you get a sick total body workout as well.

Try it out at home, and let me know how you did in the comments!

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OK, everybody knows I love bodyweight exercises and workouts.  But a lot of you have been asking for videos you can follow along with.  Mike Chang’s Insane Home Fat Loss is an excellent bodyweight workout plan you can do at home.  And the best part is, you can learn everything through video.

Mike Chang’s Insane Home Fat Loss Program

Now, when I say you don’t need any equipment for these workouts, that is exactly what I mean.  You don’t even need any “cardio” equipment like a stationary bike, treadmill or row machine.  Everything can be done at home and with no equipment… so you have no excuses.

Now some of you might be thinking… “What about cardio?”

Well, highly effective cardio and fat burning workouts are done with the use of bodyweight only exercises.  This is really smart when you think about it.  You use full body exercises that work you entire body while you get a great cardio improving workout that burns a lot of fat.  This is much better for you than just riding a bike… don’t you think?

Here is a sample of Mike Chang’s Insane Home Fat Loss program…

Got your heart pumping and lungs heaving… didn’t it?

So, for those of you looking for an at home bodyweight workout that can help you drop fat quickly which includes VIDEO instruction and workouts you can follow along with… Insane Home Fat Loss by Mike Chang is a winner.

Learn More About Insane Home Fat Loss

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As you can tell from the workouts I create… I’m a big fan at workout out at home. As a matter of fact, I prefer your fitness journey starts in the home, rather than joining a gym. It really is not a disadvantage to workout at home.

Some people think they need a lot of expensive equipment to get in shape and lose fat. But the truth is, with no equipment at all, or just some dumbbells, you can fulfill all your fitness goals. This is why I think my two most popular workout programs get the most attention. Here they are…

Workout Without Weights: Back when I designed this workout, there were not many full programs on the market. As a matter of fact, very few even today have complete programs with progression methods built in. (Others are little more than a list of bodyweight exercises). Since this workout came on the market… many people have come out with their own bodyweight only workouts.

But truth be told, my bodyweight workouts are still some of the best around and get fantastic results for the people that actually follow the program. Sure, some might have more technological websites or better graphics… but that does not mean the workouts are any better.

Gladiator Body Workout: This workout combines bodyweight exercises and dumbbell exercises and quickly became one of the most popular workout programs. I think people immediately realized that exercise is made up of movement (both the movement of your own body, and the movement of weighted objects). What better way to train your body to move than to use a combination of bodyweight exercises and dumbbell exercises?

Again, this is way more than just throwing some bodyweight and dumbbell exercises together. There is a definite progression to the workouts… and progression is how you improve on the way to reaching your fitness and physique goals. This type of progression is often missing from other workout “programs”. They end up be little more than individual workouts that lose effectiveness very quickly… leaving you looking for something else to do.

Right NOW is the best time to start your own at home workout. No high fees to pay. No wasting gas getting to and from the gym. You really have no excuses for not getting in a good workout at home.