7 Best Fat Burning Exercises at Home – No Equipment

If you're trying to lose weight and keep it off, there are some days when it can seem like it's just not happening. You make all the right food choices and do your best to get enough exercise.

But nothing seems to work. Then one day, you find yourself on the scale, and something is off: you've gained a pound or two in the past week despite exercising regularly. This is frustrating and not what you want with your healthy lifestyle on track already.

So let me tell you: it's not because you are overeating or exercising too little; it's because what you eat has no impact on how much weight you carry around your body. If that sounds crazy, then the following full-body fat-burning exercises are for you!

Here are 7 full-body fat-burning exercises that anyone can do in their spare time. These workouts are simple and easy to perform. These are also perfect for beginners or anyone on a tight schedule who needs to lose weight fast.


The burpee is a great exercise to do if you want to burn fat and build muscle. It's also one of the best ways to get your heart rate up and challenge your core quickly, which helps you burn more calories throughout the day.


Burpees: the ultimate cardio and strength-building exercise. 

To perform a burpee:

  • Start in a standing position with feet shoulder-width apart, arms on sides
  • Drop into a push-up position, keeping hands directly under shoulders, back straight, core engaged (but not too rigidly)
  • Bend both knees and kick feet back toward chest as you sit on the floor; place palms flat on the floor in front of hips.

Mountain Climbers

Mountain climbers are one of the best cardio exercises and a full-body workout. That’s because you move not only your arms but also your legs and core.

Mountain Climbers

With each climb, we discover the strength within ourselves.

They are an excellent choice for fat burning and general fitness for anyone at a beginner or intermediate level of training. They can be done by people of all ages and abilities—from seniors to young children and even pregnant women (as long as they have clearance from their doctor).


The crunch is a classic abdominal exercise that works the rectus abdominis muscle. While there are several variations of crunches, they all involve lying on your back with your knees bent and feet flat on the floor.

Then, with arms crossed over your chest, curl up to bring your shoulder blades off the floor and lift your head off the mat slightly as well (as if you're looking at your navel). Continue this motion until you feel a slight contraction in your abdominals, hold for a few seconds, then slowly lower yourself back down.


Burning calories and building strength with every crunch!

Repeat 10-15 times for beginners. To increase difficulty, place hands behind the head instead of crossed on the chest or elevate feet onto another surface such as a bench or box (the higher, the better)

High Knees

How to do High Knees:

  • Stand straight with your feet together.
  • Lift one knee as high as possible, then bring it back down. Repeat on the other side and continue alternating legs at a steady pace for 30 seconds or until your lungs scream for mercy.
High Knees

Taking my fitness to the next level with high knees!

How many High Knees are Enough?

Knee-high endurance correlates with how much time we spend sitting in our lives, so start small and work up: Begin by doing 10 high-knee hops on each leg, then add one rep per day until you get to 100 reps total (on both legs).

Once you get to that point (it should take about two weeks), rest for five minutes before repeating. This time start with 15 reps per side and add one agent per day until you reach 100 again. Keep going another week; rest an hour; repeat again. Then, starting at 20 hops per side and increasing by three every seven days until reaching 100 total on both sides, keep going until failure!!


Lunges are a great exercise to add to your regular workout routine. They're easy to learn and can be done anywhere, which makes them perfect for busy people.

There are three basic types of lunges: forward lunge, side lunge, and reverse lunge.

Forward lunges help build muscle in your hips and thighs. Side lunges help strengthen your glutes (buttocks) while helping improve balance. Reverse lunges work the quadriceps (muscles in the front of your thigh) while also building endurance in the lower body.


Lunges: the ultimate lower body workout.

To do a forward lunge:

Forward lunges target both the gluteal and hamstring muscles. The gluteus maximus, or your "glutes," are the largest muscle in your body and help support your body when you stand, walk and run. The hamstrings work together with the gluteal muscles to lift your hips, extend your knees, and move forward.

Forward lunges require balance as well as strength and flexibility to execute correctly. Stand with feet hip-width apart, arms at your sides, and shoulders relaxed. Take a large step forward with your left leg until it is nearly parallel to the floor.

Next, bend forward at the hips and lower yourself until your front leg is almost at a 90-degree angle with respect to the floor. Pause for two seconds, then push back up to the standing position by flexing both legs. Repeat 10 times on each leg.

Prisoner Squats

To perform this exercise, you will need to have your feet shoulder-width apart. Next, push your hips back and bend your knees. Next, slowly lower your body until your thighs are parallel to the floor, and then push yourself back up again. Repeat as many times as you can for a great workout for both legs and burning calories.

Prisoner Squats

Pushing through confinement - prisoner squats.


Plank exercise works core muscles such as abdominal muscles and lower back muscles while also strengthening shoulders, arms, and upper back (which keeps them from sagging). Planks also increase blood flow throughout the body due to increased circulation caused by holding this position for an extended period.


Strengthen your entire body with this simple yet effective exercise.

How to do a plank exercise

  • Step 1: Lie on your stomach with your elbows on the ground and hands together.
  • Step 2: Lift your body up, keeping your back straight like a plank. Hold for as long as you can without compromising form or breath. Repeat two to three times before taking a break of 30 seconds to one minute, depending on how long you held the position previously.

How to make it more challenging: If you're new at this exercise, try doing it with one hand until it becomes easy before adding another hand; place feet closer together so hips are off the ground; hold up more weight in each hand (try standing dumbbells next time).

How to make it more difficult: For advanced exercisers who want a challenge, try holding a plank longer than 30 seconds while maintaining good form—you'll be surprised at how quickly those seconds add up when doing sets of planks every few minutes!


I hope this fat-burning exercise list helps you get started on your weight loss program. Remember that these are just some of the best fat-burning exercises to do at home. They are also very effective when incorporated into an exercise routine with machines and weights at the gym!

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