Psycho 27 Minute At-Home Fat Melting Workout

What’s up Fringe Nation?

If you’re a regular reader of our blog, you may have heard me talking about the training program I’m in right now.

In case you haven’t, my colleague Nick, who moonlights as a trainer (certified by the National Strength and Conditioning Association), has put his hooks into me and has got me doing 5 workouts a week; 4 strength and 1 conditioning.

inverted rows

At first, the conditioning workouts weren’t so bad. Walk/run on the treadmill for a few minutes, hop onto the rower and crank out a quick 500-1000m, then hammer out 20 calories as fast as possible on the Assault Bike. Maybe throw in some bodyweight squats and pushups for good measure. Wash, rinse, repeat for 3 circuits.

I’m in week 7, and I guess that means dialing up the intensity to psycho level.

He laid the wood on me last week with this grueling, high-intensity interval training workout that had me questioning the reason I was doing this, as well as my existence.

Suddenly, when you find yourself gasping and heaving for air while begging for mercy, everything in life magically boils down to its simplest parts, bringing into microscopic focus what matters most, or least.

So if you’re in the market for a savage, fat melting conditioning workout to put yourself through, you’ve come to the right place!

box jumps

As I said earlier, this psycho 27-minute at-home fat melting workout rocks the high-intensity interval training hard.

Feel free to tinker with the workout to your liking, swapping out and subbing in any exercises or movements you want.

The only things you need for this workout are a pair of dumbbells, a kettlebell, a plyo box and a place to do inverted rows.

Tear into it and “enjoy”!

Psycho 27 Minute At-Home Fat Melting Workout

This workout is made up of 3 stations you’ll move through as a circuit for 27 minutes, working for 2 minutes and resting for 1 minute. The strength work before the AMRAPs (As Many Repetitions As Possible) takes about 1 minute to complete for people in good to great shape, which means you should have about one minute to perform as many reps you can of the burpees, kettlebell swings, and box jumps.

You get 1-minute rest after every 2 minutes of work.

Here’s how it works:

  • Clock starts
  • Perform 20 jump squats
  • Do 10 pushups


  • Then do as many burpees as possible until the clock hits 2:00.
  • Rest for 1 minute.
  • At 3:00, perform 20 reverse goblet lunges
  • Do 10 supine bodyweight rows
  • Do as many kettlebell swings as possible until the clock hits 5:00

kettlebell swings

  • Rest for 1 minute.
  • At 6:00, perform 20 step ups (10 per leg)
  • Do 10 dumbbell push presses
  • Then do as many box jumps as possible until the until the clock hits 8:00

box jump

  • Rest for 1 minute.
  • Wash, rinse, repeat circuit 2 more times.
  • Do the whole workout for 3 total rounds, or 27 minutes (3 rounds of 9 minutes, with each station being 3 minutes).
  • Suck oxygen, gulp water and sit.
  • Existential questions optional.

tired after workout

Thanks again for reading Fringe Nation. Hope you find the workout a quality one. If you have any insight, feedback, pro tips or a similar workout of your own, please feel free to share in the comments below. Have a great day and stay awesome!

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