Intermittent Fasting Workout at Home: Vegas Style Routine

If you’re doing intermittent fasting and wondering how to lose weight faster, adding a workout at home is the game changer you need. Fasting alone helps your body burn fat, but when you throw in the right workouts, you’ll see results way quicker. Plus, it helps tighten your skin so you don’t end up with saggy areas after losing weight.

Let’s be real. Going to the gym every day isn’t possible for everyone. Work, family, and life can get in the way. That’s why having a home workout routine is a lifesaver, especially if you’re already fasting.

The best part? You don’t need any fancy equipment. Just a bit of space in your living room, a yoga mat (or towel), and your own body weight to get started. And guess what? You don’t have to work out every single day. Just 3 solid days a week can make a huge difference.

Easy Fasting Cardio Exercises You Can Do at Home

Here’s a fasting cardio routine you can do right at home to boost your fat burning:

• Jumping Jacks – Start simple. Do 30 seconds on, 15 seconds off. Gets your heart rate up fast.
• High Knees – Run in place while bringing your knees high. Go for 30 seconds like you’re trying to outrun something.
• Mountain Climbers – Drop into a plank and drive your knees toward your chest. It burns, but it works your entire body.
• Butt Kicks – Jog in place and kick your heels up to your butt. Light, quick, and effective.
• Squat Jumps – Squat low, then explode upward. Do 10–15 reps. Great for your legs and boosting metabolism.
• Plank to Push-Up – Start in plank, move into push-up, then back to plank. It’s a powerful strength and cardio combo.
• Burpees – Love them or hate them, they burn calories fast. Start with 5–10 reps.
• Skater Hops – Jump side to side like a speed skater. Awesome for balance and leg strength.

You can do these anywhere – living room, bedroom, backyard, or even your kitchen if there’s enough space. They’re simple, effective, and actually feel fun once you get into the groove.

The best part? Doing these workouts while fasting makes them even more powerful. Your body is already in fat-burning mode, and these exercises just push it further so you lose weight faster and feel stronger every week.

Walking or Running Outside: The Best Cardio for Quick Fat Loss

If you’re able to go for a walk or run outside, that’s honestly even better. Walking and running are some of the best cardio exercises to burn fat fast. If you do this regularly, I promise you’ll lose weight quickly in a short period of time.

The great thing is, you don’t need to walk or run for hours. Just walking for 30 minutes or running for 10 minutes is enough. Doing it every day is amazing, but if you can’t, at least try to do it three times a week. Even that will make a big difference in your results.

What Happens If You Don’t Work Out While Doing Intermittent Fasting?

When I first started intermittent fasting, I didn’t work out at all for the first three months. My job took up most of my time, and honestly, it wasn’t a physically active job. I spent the whole day – and really, the whole year – just sitting at my desk working on my computer. The only movement I got was typing on my keyboard or moving my mouse.

So, did I see any results from fasting alone without exercise? Yeah, I did lose weight, but it was very slow. The numbers on the scale went down, but looking back, I feel like all that effort was kind of wasted. Why? Because if I had combined fasting with working out during those months, I would have gotten the body I wanted way faster.

In those early months, I had so much motivation. That’s the thing – when you first start something like fasting, your motivation is sky-high. You need to take advantage of that energy because it can help you reach your goals in a really short time. If I had worked out while fasting back then, I know I would have built a stronger, leaner body without having to wait so long.

Final Thoughts

If you’re doing intermittent fasting right now, don’t make the same mistake I did. Add some workouts to your routine, even if it’s just simple home exercises or a quick walk outside. Trust me, combining exercise with fasting will get you results way faster, and you’ll feel stronger, healthier, and more confident every single day.