40-minute at-home fat-loss workout – advanced

strength trainingAdvancedAllUpdated 27/02/2026

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Goal

Improve muscle tone and overall strength with structured training sessions. Advanced workout: strength training: lose fat in 40 minutes in home.. Include a warm-up, the main training block and a final cool-down to support recovery. Keep your technique controlled, progress gradually and stop if pain appears.

Workout plan

Raise of knees or skipping

#1Advanced

Raise of knees or skipping

4 sets60 repswork 1 minuto, rest 30 seg, 4 veces (60 seg)

Push-ups with legs supported on a bench

#2Beginner

Push-ups with legs supported on a bench

3 sets15 repsbetween 15-20 repeticiones.

#3Beginner

Burpee

3 sets60 repswork one minuto, rest middle, tres veces. (60 seg)

Half squat raising arms

#4Beginner

Half squat raising arms

3 sets60 repswork 1 minuto, rest 30 seg, tres veces (60 seg)

Crunch of torso and legs

#5Beginner

Crunch of torso and legs

3 sets1 repswork 1 minuto, rest 30 seg, tres veces (1 seg)

Bridge of the shoulders and glutes and support prone

#6Beginner

Bridge of the shoulders and glutes and support prone

3 sets1 reps1 seg

Crunches of sprinter

#7Beginner

Crunches of sprinter

3 sets30 repswork middle minuto, rest 20 seg, 3 veces. (30 seg)

Mountain climber on a flat bench

#8Beginner

Mountain climber on a flat bench

3 sets30 repswork middle minuto, rest 20 seg, 3 veces (30 seg)

Twists of the body with arms and legs extended

#9Beginner

Twists of the body with arms and legs extended

3 sets15 reps