10-Minute At-Home Burnout Routine (No Equipment)

Home Workout

Need a fast workout that hits your cardio, strength, and explosiveness all at once? This 10-minute burnout routine is designed for fighters, athletes, and anyone who wants elite conditioning without leaving the house.


No weights. No machines. No excuses.


🛑 WARNING: CONSULT A DOCTOR FIRST. The workouts on Elite Home Workouts are high-intensity and challenging. They are not medical advice. You follow these routines and assume all risk of injury entirely at your own discretion. Push hard, but push smart.


🔥 Round 1 (2 Minutes) — Explosive Warm-Up

2 minutes nonstop alternating:

- High Knees (20 seconds)

- Shadow Boxing (20 seconds)

Repeat 3 more times.


🔥 Round 2 (2 Minutes) — Power & Strength

1 minute: Push-ups (any style)

1 minute: Squat pulses (slow and controlled)

Push-ups hit chest, arms, and core. Squat pulses burn the legs and glutes without weights.


🔥 Round 3 (2 Minutes) — Fight Conditioning

20 seconds: Straight punches (fast)

20 seconds: Hooks

20 seconds: Uppercuts

20 seconds: Straight punches

40 seconds: Freestyle boxing

Stay loose and focus on output. Imagine a real opponent.


🔥 Round 4 (2 Minutes) — Fatigue Round

30 seconds: Mountain climbers

30 seconds: Squat thrusts

30 seconds: Plank

30 seconds: Fast punches (air or bag)

This round tests your willpower.


🔥 Round 5 (2 Minutes) — Burnout Finish

1 minute: Burpees or modified burpees

1 minute: Slow controlled breathing

Inhale 4 seconds, hold 2 seconds, exhale 6 seconds.

Your heart rate drops fast, helping recovery.


🔥 Use This Routine When…

- You’re short on time

- You want a quick sweat

- You want to build endurance without equipment

- You want a fight-style conditioning session


Most people burn 120–250 calories depending on intensity.


Want to train more at home? Check out these posts

- Build Cardio at Home

- Elite At-Home Conditioning Test

- Punching Bag Endurance Routine

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