700-Calorie Workout That Burns Fat From The First Minute

This 700-calorie workout is a fat burning machine. I’m not gonna lie, it is hard af. But the results are bigger than you’ll expect. So believe me, it really worth the next day soreness.

Obesity is a very common problem in 70% of the people. But it also brings several diseases with it which not only increase more weight but also make your body shapeless. As a result, your body tends to gain weight in any part.

To control this, you need to burn some calories every day to make sure you’re creating a calorie deficit. With the 700-calorie workout, you can eliminate the extra fat from your body in just 45 minutes.

There is a very simple rule to maintain your weight: burn the same amount of calories that you have had consumed in a day. If you will follow this simple tip, you will never gain any extra pounds.

Let’s jump on to the effective cardio workout session that will help you to burn 700 calories easily.

700-Calorie Workout

This is the medium level where you would need a mat or carpet, some paper plates or small towels, weights/dumbbells and a chair or stool. The 700-calorie workout consists of 4 main sessions:

  1. A warmup cardio session (about 7 minutes);
  2. Strength exercises (18 minutes);
  3. Repeat the cardio session (7 minutes);
  4. Abdominal workout (7 minutes).

Below are all workout sessions explained, and at the end of the article you’ll find a video demonstration with all the moves.


We’ll start with a 7-minute cardio session. There are 5 exercises, 30 seconds each, and you have to do 3 sets.

1. Toe Touch Jumping Jacks (30 sec)

It’s just like a basic exercise that you would have performed in your school days. Jump up with both hands over your head, then squat down and touch your feet with the hands. Stand up and repeat for 30 seconds.

Keep your back straight during the entire exercise.

2. Switch Lunges (30 sec)

Keeping your chest up, kneel without touching the floor with your knee. Then jump kneeling with the other leg, again, without touching the floor with the knee. Alternate legs for 30 seconds.

3. Half Burpee With A Star Jump (30 sec)

As the name already suggest it, you’ll have to do a burpee, but instead of just jumping up, you’ll have to do a star jump. You have 30 seconds to perform as many reps as you can.

4. High Knees (30 sec)

Run in place and try to raise your knees as high as you can, while maintaining your back straight. Keep running with knees high for 30 seconds.

This is the best warm up move in this 700-calorie workout session and helps the body to increase your stamina.

5. Frog Jump Burpees (30 sec)

These are burpees with a push-up and a frog jump combined. Do as many reps you can in 30 seconds.

Now, that you’ve finished the cardio workout, rest for as long as you need to recover (but no more than 5 minutes) before moving on to the strength workout session.

700-Calorie Workout That Burns Fat From The First Minute