Top 10 Home Exercises to Burn Fat Without Equipment
No gym membership? No problem! Discover effective fat-burning exercises you can do anywhere with just your body weight.
You don't need an expensive gym membership or fancy equipment to torch fat and get in shape. With the right bodyweight exercises, you can create an effective fat-burning workout right in your living room. These 10 exercises target multiple muscle groups, boost your metabolism, and help you burn calories long after your workout is over.
You can achieve great results with home workouts without any equipment
The 10 Best No-Equipment Fat-Burning Exercises
1Burpees
Often called the ultimate full-body exercise, burpees combine strength training and cardio in one powerful movement.
How to do burpees:
- Start in a standing position
- Drop into a squat position with your hands on the floor
- Kick your feet back into a plank position
- Optional: Do a push-up
- Jump your feet back to the squat position
- Explode upward into a jump, reaching your arms overhead
Why it works:
- Works your entire body - chest, arms, core, legs
- Significantly boosts your heart rate for maximum calorie burn
- Creates an "afterburn" effect where you continue to burn calories post-workout
2Jump Squats
This plyometric variation of the classic squat adds an explosive element that increases intensity and calorie burn.
Jump squats build power and burn serious calories
How to do jump squats:
- Stand with feet shoulder-width apart
- Lower into a regular squat position
- Explode upward, jumping as high as you can
- Land softly with knees slightly bent, immediately going into the next squat
3Mountain Climbers
This dynamic exercise targets your core while providing excellent cardiovascular benefits.
How to do mountain climbers:
- Start in a plank position with hands directly under shoulders
- Engage your core to keep your body in a straight line
- Quickly drive one knee toward your chest
- Return to plank and immediately drive the other knee forward
- Continue alternating knees at a quick pace
4High Knees
This simple but effective exercise gets your heart pumping while engaging your core and legs.
High knees are great for cardio and coordination
How to do high knees:
- Stand with feet hip-width apart
- Lift one knee toward your chest, then quickly switch
- Pump your arms as you alternate knees
- Maintain a quick pace while staying on the balls of your feet
5Push-Ups
The classic push-up remains one of the most effective upper body exercises that also engages your core.
How to do push-ups:
- Start in a plank position with hands slightly wider than shoulders
- Keep your body in a straight line from head to heels
- Lower your body until your chest nearly touches the floor
- Push back up to the starting position
Modifications:
- Easier: Perform with knees on the floor
- Harder: Place feet on an elevated surface or add a clap at the top
6Jumping Jacks
This childhood favorite is actually an excellent full-body cardio exercise that requires no equipment.
Jumping jacks provide a great cardiovascular workout
How to do jumping jacks:
- Stand with feet together and arms at your sides
- Jump while raising your arms overhead and spreading legs wider than hips
- Jump again to return to the starting position
- Maintain a steady rhythm
7Plank
This isometric exercise strengthens your entire core, which is essential for fat loss and overall fitness.
How to do a plank:
- Place forearms on the floor with elbows aligned below shoulders
- Extend legs behind you, resting on toes
- Keep your body in a straight line from head to heels
- Engage your core and hold for as long as possible
8Lunges
Lunges target your lower body, building muscle that increases your metabolism for long-term fat burning.
Lunges strengthen legs and glutes for a better metabolism
How to do lunges:
- Stand with feet hip-width apart
- Step forward with one leg, lowering your hips until both knees are bent at 90-degree angles
- Keep your front knee directly above your ankle
- Push back to the starting position and alternate legs
9Plank Jacks
Combine the core-strengthening benefits of a plank with the cardiovascular boost of jumping jacks.
How to do plank jacks:
- Start in a plank position with hands under shoulders
- Keep your core engaged and back flat
- Jump your feet out wide and then back together
- Maintain a steady pace while keeping your upper body stable
10Bicycle Crunches
This ab exercise engages your entire core while also providing a cardiovascular challenge.
Bicycle crunches target obliques and entire core
How to do bicycle crunches:
- Lie on your back with hands behind your head
- Bring knees toward chest and lift shoulder blades off the ground
- Straighten your right leg while turning your upper body to the left
- Alternate sides in a pedaling motion
Sample 20-Minute Fat Burning Workout
Combine these exercises into an effective circuit workout:
- Warm-up: 2 minutes of light jogging in place
- Circuit: Perform each exercise for 45 seconds, followed by 15 seconds of rest
- Exercises: Burpees, Jump Squats, Mountain Climbers, Push-Ups, Plank
- Repeat the circuit 3-4 times
- Cool-down: 3-5 minutes of stretching
This workout will take about 20-30 minutes and can be done anywhere with no equipment!
Consistency is Key
The best exercise routine is one you'll actually do consistently. These no-equipment exercises remove common barriers to working out, making it easier to stay on track with your fitness goals. Aim to incorporate these exercises into your routine 3-5 times per week for best results, and remember to combine your workouts with a balanced diet for optimal fat loss.