With just seven exercises you can do a complete fat burning workout at home. And no, you don’t need big, heavy cardio equipment to get through a slow and boring aerobic workout.

Many people do not have time to go to the gym constantly and want to exercise at home. But how many exercises can you do in your home workouts with dumbbells? I’ve put together some workout options you can do at home. Options include dumbbell workouts and exercises that don’t require external resistance. I have provided many options so that even a home workout can have variety.

In fact, all of this training can be done with just your bodyweight, but for a more advanced challenge, you can use dumbbells in certain exercises.

The workout also doesn’t use machines, because this allows you to use more muscles per exercise when doing standing exercises or push-ups instead of the pec-dec at your local gym.

Here is the training.

1) bodyweight squats

2) push-ups or knee bends

Do exercises 1 and 2 back to back without rest. Aim for 8-12 reps per set. If you’re advanced, you can use dumbbells for squats and even harder pushups like decline pushups to increase the difficulty of the workout. For beginners, stick to bodyweight squats and kneeling pushups.

Do the squat and back-to-back pushup without rest, but rest for 1 minute before repeating the exercises again. Then rest for a minute and repeat one more time. Then you will have done this superset (that’s what it’s called when you do two exercises in a row) 3 times.

However, beginners should do all the exercises in the entire workout only once. Only advanced fitness levels can use the 3 super set system.

3) split squats

4) mountaineer

A split squat is also called a stationary lunge. That requires you to separate your feet by taking a step forward. Use the wall for balance if you are a beginner. If you’re advanced, you can hold dumbbells in your hands during the split squat. Do all the reps for one side and then repeat for the other side. Drop your hips back down and use your glutes, hamstrings, and quads to push your body up. Do 8 reps per side.

For the mountaineer, get into a pushup position. Squeeze your abs like someone is going to punch you in the stomach. Hold it throughout the exercise. Lift one foot off the ground and bring that knee up to your chest. Tap your foot down. Slowly return to starting position. Alternate sides for 10 repetitions per side.

Do exercises 3 and 4 as another superset, and do it 3 times, the same way as above, only if you are advanced.

5) reverse lunge

6) Close Grip Pushups

A reverse lunge is a moving split squat. Stand with your feet together. Step back with one leg. Drop your hips and bend both knees. Then squeeze the butt and thigh of the front leg (the leg that didn’t go anywhere) and come back up to the starting position. Do 8 repetitions on one side and 8 on the other. Beginners use the wall for balance. Advanced can hold dumbbells in hands.

The close-grip pushup is just like the regular pushup, except your hands are shoulder-width apart, not wider. Keep your elbows tucked in at your sides. This works your triceps (the back of your arms) more. Do 8 to 15 repetitions.

Advanced fitness levels can do 3 super sets. beginners only one set of each.

7) Jumps

Finish the workout with the classic Jumping Jack exercise. beginners do 20 and then stretch. Advanced fitness levels can do 50 jumps, take a 30 second break, and repeat up to 3 times. Then finish with stretches for tight muscle groups.

This workout shouldn’t take more than 24 minutes, but it will rev up your metabolism for 24 hours.