30-Minute Full-Body Fat-Burning Workouts

Last updated March 1st, 2021

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Are you in a hurry to lose weight? Feeling like you don’t have time for the gym? These 30-minute full-body fat-burning workouts should come in handy!

You might want to burn fat and get a lean physique, but you don’t have all the time in the world. If it takes two workouts a day and tons of equipment to lose weight, you may never succeed.

You don’t need to go to the gym to get an effective workout, and you also don’t need a lot of time.

Plenty of workouts involve simple equipment or use only your body weight. How do you know which ones are the best? That depends on your body type, fitness level and exercise goals.

In this article, we’ll discuss some tips for helping you burn fat. We’ll also give you several options for 30-minute fat burning workouts that are generally effective.

See? You can get a great workout without magically adding more hours to your day! Here are some great tips before we get in to the actual workouts…

Mix Up Your Workouts

You’ve probably heard it before. Your body gets used to doing the same thing over and over again. What was challenging for your muscles last month might not be that effective today.

Changing up your workouts can help your body use different muscles, redistribute its balance and burn more fat. According to Muscle and Fitness, you can even make a single workout burn more calories by alternating bodyweight movements using strength equipment with bodyweight movements.

For example, after using the leg press, do a set of lunges. After doing lat pulls, do some pushups. This adds to the challenge and can improve the cardiovascular experience.

Live Science delivers a persuasive argument for shorter exercise sessions. A short, tough workout can suppress hormones that make you hungry. On the contrary, light to moderate exercise can make you want to refuel immediately afterward.

Experimenting with different types of exercise can help regulate your hunger throughout the week.

Spot Train Your Trouble Areas

Muscle and Fitness also suggests that you can boost fat loss by spot training. This technique was once considered to be a myth.

To get the most benefits, do continuous training that targets a specific area using a high number of repetitions. Immediately after the strength-training workout, do 30 minutes of cardio. That’s one way to make a 30-minute exercise session work for you.

The idea behind this is that cells around the working muscle discharge more fat into the bloodstream when you do continuous strength training. Continuing to exercise following that lipolysis gives that fat something to fuel.

What’s Up With The Fat-Burning Zone?

Have you ever noticed that some apps and exercise machines have a fat-burning zone? The fat-burning zone is typically a heart-rate range that’s fairly moderate.

According to Very Well, this fat-burning zone is somewhat of a myth. Your body will burn more fat in relation to total calories burned when moving at a slower pace.

For example, if you walk for 30 minutes and burn 180 calories, 108 of those calories might come from fat. However, if you run for 30 minutes, you might burn 400 calories, with 120 of those calories coming from fat.

Running still burns more total calories as well as more fat calories than lower-intensity exercise even if the ratio of fat calories to total calories is lower.

If you’re trying to pack more fat-burning into a 30-minute workout, you’ll fare better if you exercise at a higher intensity.

Should You Exercise On An Empty Stomach?

You may have heard that working out as soon as you jump out of bed can help you burn fat. According to Dr. Axe, it’s not necessarily beneficial to exercise on an empty stomach.

To understand this, it helps to learn how your body uses fuel for energy. When you exercise, your body can burn either glycogen, which comes from carbohydrates, or fats.

As you sleep, your glycogen levels decrease. When you work out with low glycogen levels, your body uses fat for energy instead, according to Breaking Muscle. However, your body might also try to pull energy from the protein in your muscles, which wouldn’t be as beneficial.

One study published in the British Journal of Nutrition found that active males who exercised on an empty stomach before breakfast burned around 20 percent more body fat than those who ate first. They didn’t compensate by eating more later, either.

However, another study published in the International Journal of Sports Nutrition and Exercise Metabolism determined that eating a light meal before doing moderate endurance exercise helped participants burn more body fat.

The bottom line is that you should do what feels best.

Five 30-Minute, Full-Body, Fat-Burning Workouts

PopSugar Fitness Tabata Workout

This workout is based on Tabata training. You’ll do short bursts of maximum-intensity exercise with 10 seconds of rest in between.

Some of the exercises will get your heart rate up. Others focus on strength and resistance.

The workout requires no weights. Therefore, you can do it at home, at the office or while traveling.

Watch the workout here or below:

Christine Salus 30-Minute Total Body Cardio Workout

This is another workout that requires no equipment. It’s different than the traditional cardio exercises that you might be used to.

The novelty keeps things interesting. You won’t get bored as easily when you’re performing new moves.

Even though this workout is focused on cardio, you’ll be sore the next day from working your muscles.

Watch the workout here or below:

30-Minute, Total Body, Yoga Workout for Strength

Even though yoga doesn’t get you breathing as hard as the previous two workouts mentioned here, it can work your body in new ways. Focusing on alignment, balance and flexibility can help you find strength in places you weren’t even aware of.

When you pay attention to your breathing and your positioning, you’ll find that you get a lot more out of this workout than you think.

The cortisol-lowering effects of yoga may also help you lose weight, according to Fitday.

Watch the workout here or below:

30-Min, Fat-Burning & Full-Body Toning Workout

This workout can help you tone your trouble areas. You work major muscle groups together with targeted movements and light dumbbells.

This technique can lead to a greater calorie burn. It can also help you improve coordination, which can boost your performance during any exercise session.

Watch the workout here or below:

BodyRock Full-Body, 30-Minute Workout

This workout involves unique exercises that you may never have done before. Although it may seem extremely challenging at first, it will give you something to work up to.

Start out going more slowly than the instructor. As your fitness level improves, push yourself to keep up with her.

The workout requires some specialized equipment. However, you can substitute dumbbells for the weighted bag and a chair or low table for the equalizer.

Watch the workout here or below:

If you enjoyed this article on full-body, fat-burning workouts or have any questions for us, please leave them in the comment section below!

Lastly, remember that weight loss and fat burning is always going to be 80% or more about your DIET!

If you are looking for abs, you should be looking for them in the kitchen!

If you need help in this area, make sure to check out our 21-Day Fat Loss Challenge. It comes with a list of specifically approved and unapproved foods to make your life easier when it comes time to make decisions.

You can click here to check out the 21-Day Fat Loss Challenge and get started today!

Cathy Dean

Hey y’all. My name is Cathy, a former junk-food loving carb-aholic turned nutrition and fitness enthusiast. Here at Avocadu, we believe that a nutrient-rich diet is EVERYTHING when it comes to your health and well-being. Our motto is “Healthy from the Inside Out”! As a Certified Keto Coach, I specialize in teaching others how to lose weight through healthy, low-carb eating.

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Hey, y’all! I’m Cathy!

I’m SO excited you’re here! I’m super passionate about nutrition, and specialize in teaching others how to lose weight through healthy, low-carb eating. Here at Avocadu, we believe in quality over quantity and that diet is EVERYTHING when it comes to your health and well-being. In short, we believe in being healthy from the inside out. Learn more

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