Stacey Grant: Home Workout Burn Calories

workout burn calories

Blast Calories With This At-Home Workout

We love this at-home workout Stacey sent over! If you have an extra 10-15 minutes you can easily perform this killer workout that will help you build muscle, blast calories, improve your cardiovascular health, and control your weight! Give this one a shot and let us know how it goes! Make sure to keep it fast-paced and fun – if possible! 🙂

At Home Workout – Warm-up

Jog in place or jumping jacks 1 minute + jump rope 1 minute + light stretching (at least 3 minutes total).

Circuit 1

  • Plie squats 30 seconds
  • Plank walkout to push up 30 seconds
  • Jump ropes 2 minutes (30 seconds – 1 minute for beginners)

Circuit 2

  • Sumo kicks 30 seconds
  • Standing donkey kicks 30 seconds (alternating legs)
  • Tricep chair dips 30 seconds
  • Jump Ropes 2 minutes

Circuit 3

  • Mountain climbers 30 seconds
  • Side plank with hip drops 30 seconds per side
  • Supine bridge with pulses 30 seconds
  • Jump ropes 2 minutes

Workout instructions

REPEAT Circuit 2-4 times; all rest intervals are 30 to 60 seconds. This 3-Part routine is flexible because you can repeat any portion of it for at least 10 minutes and still feel like you got in a good workout.

Exercise descriptions

Plie squat:

Start with your feet slightly wider than shoulder-width and toes pointing out. Slowly, in a controlled fashion, lower yourself as if sitting in a chair until your thighs are roughly parallel to the ground then return to the starting position by pressing through the heel.

Plank walkout to push up:

In the standing position bend down and walk (with your hands) until you are in the plank position, perform a pushup and then walk yourself back to the starting/standing position!

Sumo kicks:

At Home workout: sumokick[1]

In the squat stance – feet shoulder-width apart, standing straight and balanced on your feet – raise/kick one leg at a time (good luck doing both at once) straight out the side. Return to the starting position and perform on the other leg.

Standing donkey kicks:

At Home workout: donkeykick

As with the above Sumo Kicks, start in the squat stance. From there kick one leg straight out behind you (as if a donkey kick) before returning to the starting position. Then perform on the other leg!

Tricep Chair dips:

At Home workout: tricepdip[1]

On a sturdy chair – that won’t tip over – support your body weight on your hands (along with on your feet). Lower yourself slowly down before using your triceps and pectoral muscles to raise yourself back up. You can scoot your feet closer to you in order to take some weight off your arms.

Mountain climbers:

In the pushup plank position, bring one knee at a time up towards your chest. Upon returning it to the starting position bring your other knee up towards your chest. You want to get in a quick, powerful rhythm of blasting your knees up towards your upper body!

Side plank with hip drops:

At Home workout: sideplank hip dip[1]

Like in a previous workout, lie on your side with your elbow underneath your shoulder and feet stacked. You should form a straight line from head to heel. Drive that elbow down and pop that hip up and then slowly lower it towards the floor. Do the other side next time you repeat the circuit.

Supine bridge with pulses:

Lie with your back on the floor, arms at your sides, your knees bent and your feet planted on the floor a foot or so away from your glutes. Raise up your midsection by contracting your glute muscles – to where your body becomes flat – and hold for 1-2 seconds before returning your mid-section/glutes to the ground.


Give this at home workout a try and it will help you get great results! What are you waiting for?

You now have the tools to get the results you want at home – DIY Style!

Stacey Grant is the co-founder and “Chief Executive Maven” of MavenStrong (, a new online community connecting certified, credentialed fitness professionals (“mavens”) with one another, as well as with the community at large through fitness events and more. Stacey is well known in the NY fitness industry as a manager, a former fitness studio owner, cycling & running coach and Nutrition expert who primarily helps obese women achieve their physical potential. She received her BA from the New School for Social Research and an MS in Clinical Nutrition from New York University.
Stacey Grant
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