9 Minute in Home Workout Burns Calories Fast – Burst Workout Routine

I’m going to share an awesome burst workout with you that you can do anywhere. It’s cool because you can do this to burn a few calories while you’re on vacation in your hotel room, for those of us crazy motivated people.

I love this workout because it’s totally scalable so as you progress you can keep it challenging. I’ll share how to do that in a minute.

I highly recommend using an exercise mat for better grip so you don’t slip and also it’s easier on the hands, feet and knees. If you don’t have a mat its fine don’t let that stop you just use carpet, a rug or outside in the grass.

Next we’re going to set a timer for 1 minute. So break out your phone, watch or egg timer and set it for 1 minute. We’re going to switch what we do every minute until the workout is complete. Let’s get into the routine.

1. Mountain climbers for 1 minute. These will be the most challenging of the exercises that you do but they will also burn the most calories and that’s our goal right? Mountain Climbers Demonstration Video
2. Jumping Jacks or Jump Rope for 1 minute this is your choice either will work but a jump rope doesn’t work so well in a low ceiling environment so keep that in mind. Jumping Jacks Demonstation Video
3. Jog or march in place for 1 minute. This is the easiest of the exercises and should be used to lower your heart rate so you can repeat the mountain climbers again. Jog in Place Demonstration Video
4. Repeat Mountain climbers for 1 minute then jumping jacks or jump rope and finally jog or march in place for 1 minute. I recommend going for 3 rounds for a total of 9 minutes (3 exercises at 1 minute each, 3 times).

Once you’ve reach 9 minutes you’re likely to be pretty exhausted, you may even need to take a short break during the workout as it can be really intense at first.

If you’re a hot shot and it’s just too easy then congrats you’re probably in pretty good shape! So let’s make it a little more challenging…

Get some ankle weights and wear them throughout the workout. This will definitely add some challenge to it. I use 5 pounds but feel free to use whatever you have or are comfortable with. If that’s not an option simple increase the time. You can adjust the time spent doing mountain climbers or adjust the time of any exercise. You could run through the workout 4 or 5 times there are many options to scale this up and still burn a bunch of calories in under 15 minutes.