Ready to burn fat right at home in a very small amount of time? Perfect. Here is a killer 18-minute workout that will do just that.

All you need for this one is a speed ladder. Don’t have a ladder? No problem. You can get a great workout by just changing a few of the exercises. Don’t worry. I’ll walk you through it.

RELATED: An Old-School Core Routine That Will Shred Your Abs

Time

• 25 seconds at an all-out pace
• 10 seconds of rest between exercises

That equals 1 round. Do 2 rounds at each station and rest 1 minute between stations.

The Stations

Station 1

• Ladder Hop Scotch
• Hand Icky Shuffle

Station 2

• Side High Knees
• 10 High Knees to Jump Squat

RELATED: 5 Unique Core Exercises That Will Crush Your Abs

Station 3

• Skaters
• Burpee to Broad Jump

Station 4

• 5 Push-Ups to 10-Yard High Knees
• Burpee Push-Ups

Station 5

• Scissor Kicks
• Ladder Icky Shuffle

Bam! Your at-home bodyweight workout is complete!

You don’t always need to go to the gym to get a great workout. Look at the muscle groups you are working. It’s a full-body approach that will send your fat burning hormones through the roof. Also, the athletic movements will keep both your balance and coordination in check.

RELATED: Cable Core Exercises: The Secret to 6-Pack Abs?

Incorporate this bodyweight workout into your routine 2-3 times per week and watch the fat melt off your midsection, arms and legs.

Chase It!

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