How I Burn Fat When I Need to Tighten Up—Fast 🔥

This is one of my go-to routines whenever I need to cut fat fast. It keeps your heart rate high, your mind engaged, and your results coming.

Don’t have access to gym equipment? I got you. Below, I’ve included a no-equipment version for each movement so you can do this at home, on vacation, or outside.

✅ Interval 1: Treadmill Walk – 10 Minutes

Equipment Version: Set incline to 15%, walk tall. No holding on.

No-Equipment Version: Walking Lunges in Place or Around the Room
– Keep a steady pace, chest tall, back knee touches the floor.

✅ Interval 2: Regular Stepper – 10 Minutes

Equipment Version: 1 min fast / 1 min slow pace.

No-Equipment Version: Step Ups (on a stair or box)
– Alternate legs, fast pace for 1 min, recover for 1 min.

✅ Interval 3: Stepmill – 10 Minutes

Equipment Version: 1 min fast / 1 min slow climbing.

No-Equipment Version: High Knee Marches or Stair Climbs at Home
– Drive your knees up and pump your arms. Big movement = big burn.

✅ Interval 4: Recumbent Bike – 10 Minutes

Equipment Version: 1 min fast, 1 min chill pace.

No-Equipment Version: Bodyweight Squats or Wall Sits (Alternate Sets)
– Squat for 1 minute, hold a wall sit for the next minute.

✅ Interval 5: Stationary Bike – 10 Minutes

Equipment Version: 1 min sprint, 1 min slow.

No-Equipment Version: Burpees or Mountain Climbers (Alternate Intensity)
– Go hard for a minute, then pace yourself for recovery.

✅ Interval 6: Treadmill Run – 10 Minutes

Equipment Version: 1 min jog, 1 min sprint.

No-Equipment Version: Jumping Jacks + Sprint Intervals
– Do 1 minute of fast jumping jacks or shuttle runs, then 1 minute of recovery (walk around).