Best 15 Minutes Morning Home Pyramid Workout for Fast Weight Loss

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Do you want to lose weight and tone up your body? Do you want that enviable figure and physique? Try this 15 minutes home pyramid workout!
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Do you want to get in shape, but can’t find time to train in the afternoon?

I know how hard it is to include a workout on a day already full of work tasks, overtime, responsibilities to family, friends, and hobbies.

If you are a busy person, I recommend you train in the first hour of the day. In this way, you make sure that you do not skip training because of the fatigue accumulated during the day or because there is an extra task to be solved at the office.

I will show you how to do a quick workout that gives you energy for the whole day, helps you be more productive, and transform your body in a few weeks. All this without waking up with the sunrise.

What is a pyramid workout?

A pyramid workout is a quick, effective way to get your body moving and increase your heart rate in the morning. This pyramid workout can be done anywhere, so you don’t have to worry about finding a gym or going to class.

The pyramid workout is simple: It involves doing a series of exercises in ascending order, resting briefly after each set until you’ve completed all the sets. Then repeat the series in descending order, resting briefly after each set until you’ve completed all the sets again.

The pyramid workout has been shown to improve aerobic fitness, increase VO2 max, improve glucose tolerance and even increase bone density. It’s also an effective weight loss type of workout because it raises your metabolism after the workout is over.

Pyramid workout to do in the morning for fast weight loss

How it works: Execute one set of each exercise consecutively, respecting the recommended number of repetitions, with a 10-second pause between each series. Then repeat the circuit 3 times, depending on your endurance and how long you have available.

Drink some water and take a one-minute break between sets.

What equipment do you need: You don’t need anything (just a mattress or a towel to sit on)

Always start training with a light warm-up.

Find more information about the importance of warming up before a workout HERE, but make sure you include a minimum of 1-2 minutes of running on the spot, head and arm movements, elbow and wrist rotations, bending ankle and swing rotations. front-seven and left-right legs.

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Let’s see what this 15-minute, pyramid-type workout looks like that you can perform in the comfort of your own home in the morning. which can torch a lot of calories, and that can bring you an enviable shape. The workout consists of the following 5 exercises

1) 50 Jumping Jacks

2) 40 Sumo Squats

3) 30 Butterfly Crunches

4) 20 Spiderman Push-Ups

5) 10 Burpees

10 seconds rest between exercises, 1- minute rest between each circuit, Repeat 3 times! let’s get started!

The 5 exercises of our pyramid workout for fat weight loss:

1)  50 Jumping Jacks

jumping jacks
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Jumping jacks are a great exercise for weight loss. They are also a great way to get your heart rate up, which is important if you need to lose weight.

Jumping jacks can be done anywhere and they don’t require any equipment at all. You can do them in the morning or right after work when you’re tired and don’t feel like going to the gym. All you need is some space in front of you and you can get started!

Jumping Jacks are basic calisthenics workout. Calisthenics, are gymnastic exercises for fitness and flexibility.

They work like a compound workout, targeting and activating the most primary muscles. They are mostly done during warm-ups or tucked in as a part of circuit training.

How to do

•      To perform Jumping Jacks, start in a standing position with your legs together and arms by your side. 

•      From here, jump your legs out wide and raise your arms above your head, then jump back into the starting position. 

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2)  40 Sumo Squats

sumo squat
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The sumo squat is an excellent exercise for weight loss. It’s a unique squat variation that incorporates the glutes and hamstrings more than standard squats. It can be done with or without weights, so it’s perfect for beginners and advanced lifters alike.

The Sumo Squat is a lower-body strength exercise that’s a variation of a standard squat. The key difference in this squat is that you take a wider stance and position your feet turned out.

Targets: with the sumo squat variation, it’s the inner thighs and glutes that get more of a workout. 

How to Do

•      Stand with your feet slightly wider than hip-width apart and turn your feet out, externally rotating your hips

•      With your hands clasped together at your chest, push your hips back and squat down, keeping your back straight and your upper body lifted. 

•      Make sure you’re pushing through your heels and engaging your inner thighs as you come back to your starting position

3)  30 Butterfly Crunches

butterfly crunch source gymbuddy now
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Picture Source:  Gymbuddy Now

The main goal of doing crunches is to engage your abdominal muscles, helping you achieve a stronger and more stabilized core. As compared to other crunch variations, the butterfly crunch is the only one that will give you a total body workout.

This is because it will not just engage your abdominal muscles—it targets your leg muscle as well. In addition to that, the spreading out of the knees will make it difficult for you to keep your spine flat so it can also help engage your rectus abdominal muscles too.

How to do 

•      Lie on your back with your feet flat on the floor placed as close to your buttocks as possible.

•      Let your legs fall open, just like the look of butterfly wings.

•      Bring your feet close to each other. The soles should be in contact with each other.

•      Place hands behind your head. It should be in line with your ears and elbows. Never clasp your hands as this will increase your risk of having an injury.

•      Engage your abdominal muscles and slowly and gently lift your shoulders from the floor by a few inches. But try to keep your back as flat as possible.

•      Slowly go back to your starting position.

4)  20 Spiderman Push-Ups

spider man push ups
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Push-ups are one of the best bodyweight exercises for weight loss and toning. They’re also a great way to get in shape when you don’t have access to equipment, or when you’re traveling.

Spiderman Push-Ups are a variation of regular push-ups that increases the difficulty and engages more muscles in the upper body.

The Spiderman Push-Up is great if you’re getting tired of the standard push-up and need a challenge. This exercise is primarily chest and arm strengthening, but it also increases hip flexibility and works your core too

Targets: Strengthens the core in addition to the typical push-up muscles.

How to Do 

•      Assume a standard push-up position. 

•      As you lower yourself toward the ground, simultaneously bring one knee out to the side and up to touch your elbow, with your leg parallel to the ground. 

•      Your knee should touch your elbow at the lowest point of the push-up.

•      Reverse the movement to the starting position and repeat on the other side.

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5)  10 Burpees

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Burpees are a great exercise for weight loss. They’re quick, simple, and effective.

The burpee is a compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core muscles. It can be performed using body weight only or with added resistance from dumbbells or a barbell.

Burpee is an exercise that does not require equipment, that you can do anywhere and that helps you get in shape faster than any other exercise You have tried.

Burpee is an exercise that includes a push-up, a lift of the knees to the chest from the push-up position, and knee flexion. This is the original form of the exercise.

How to do 

•      Begin standing with your legs shoulder-width apart and arms at your side.

•      As you squat down to the floor, place your hands on the floor right by your feet and jump your body back into a plank position.  

•      Lower your body in a quick, but controlled manner through a full push up allowing your chest to graze the floor lightly.

•      Push back up to the top of the push-up position.  Be sure to keep your elbows tucked in tightly at your sides throughout this pushup portion of burpees.

•      Jump your feet up to bring you into a squat position with your hands still on the ground.

•      In a strong, bounding movement, jump up and reach your hands overhead.  Keep your core tight throughout the jump and land lightly on your feet again.

To summit up:


We all have limited time, so this pyramid workout is designed to run for 15 minutes or less. The workout targets metabolism and fat loss all day long, so you continue to burn fat even after your workout is finished.

This pyramid workout is an intense and effective weight loss workout. It will help you to lose belly fat in a very less time. The best part of this pyramid workout is that you can do it at home without any equipment, just use your body weight as resistance and burn fat.

The only obstacle that can prevent you from completing this pyramid workout in the morning and getting in shape is your mind. Especially if you’re not a morning person, you’ll be tempted to press the snooze button on your phone and “steal” a few more minutes of sleep.

Be strong and avoid paying attention to that “voice” that tells you to give up and it will soon be much easier. You can start tomorrow, the first day of a new week.

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