20 Easy Home Workouts
That Burn Fat Without
Equipment
Fitness has become a challenging thing in this fast-paced
world. The good news? Fancy gym equipment is not required
to burn fat and stay fit. A little room, grit, and these 20 simp
home exercises can help you light some calories on fire, spe
up your metabolism, and further your health in general. So, let’s
get into these simple yet powerful exercises!
1. Jumping Jacks
Jumping jacks provide a whole-body exercise that raises your
heart rate and burns calories.
What to do: Jump and spread your arms and legs, then jump
back to your starting position.
Duration: 3 times 30 seconds
Benefits: Good for the heart and mobilises the bod
2. High Knees
High knees work your core and create coordination.
How to do: Jog in place, lifting your knees as high as you can.
Duration: 3 SETS OF 30 SECONDS
Benefits: Torches fat and improves stamina
3. Squats
Squats build lower body strength and increase calorie burn.
How to do: With your feet shoulder width apart, lower your
hips down and back like you’re going to sit in a chair, then
return to standing.
Reps: 3 sets of 15.
Benefits: Tones thighs and glute
4. Push-Ups
Push-ups target your chest, shoulders and triceps.
How to do: Lower to the floor and push back u
Reps: 3 sets of 10.
Benefits: Strengthens the upper bod
5. Plank
The plank focuses on your core and stability.
How to do: From a push-up position, keep your back straight.
Duration: 30-60 seconds
Benefits: Tones abs and back muscle
6. Mountain Climbers
Mountain climbers help you burn fat and provide a total body
workout.
How to do: In a push-up position, bring knees to your chest,
one at a time.
Duration: 3 sets of 20 seconds.
Benefits: It stokes your metabolism and works multiple musc
groups.
7. Burpees
Burpees burn calories quickly, using your whole body.
How to do: Jump, fall into a push-up, and back up again.
Reps: 3 sets of 10.
Benefits: Builds your strength and improves yo
cardiovascular fitness
8. Glute Bridges
Glute bridges strengthen your lower back and glutes.
How to do: Lie on your back, lift your hips and squeeze your
glutes.
Reps: 3 sets of 15.
Benefits: Core and lower-body strengthene
9. Bicycle Crunches
Bicycle crunches are great for abs.
How to do: Lie back, pedal your legs, twist your torso.
Reps: 3 sets of 20.
Benefits: Works the obliques and cor
10. Side Lunges
The side lunge promotes balance and tones the lower body.
How to do: Step to the side, sink into a lunge and return to
center.
Reps: 3 sets of 12 per side.
Benefits: Tones thighs and hip
11. Shadow Boxing
It burns fat and helps with your coordination.
How to do: Punch at the air while holding your stance.
Duration: 3 sets of 1 minute.
Benefits: Helps your upper body get good cardio workou
12. Jump Squats
Jump squats add intensity to traditional squats.
How to do: Perform a squat, then jump up explosively.
Reps: 3 sets of 10.
Benefits: Burns calories and builds power
13. Wall Sit
Wall sits build endurance and strength.
How to do: Sit against a wall as if on a chair.
Duration: Hold for 30-60 seconds.
Benefits: Tones thighs and builds mental resilienc
14. Tricep Dips
Tricep dips target the back of your arms.
How to do: Use a sturdy chair to lower and raise your body.
Reps: 3 sets of 12.
Benefits: Strengthens triceps and shoulder
15. Flutter Kicks
Flutter kicks are effective for core strengt
How to do: Lie on your back and kick your legs up and down.
Duration: 3 sets of 20 seconds.
Benefits: Works lower abs and thigh
16. Standing Oblique Crunches
These crunches are great for toning your sides.
How to do: Stand and bring your elbow to the same-side knee.
Reps: 3 sets of 12 per side.
Benefits: Strengthens obliques and improves balance
17. Heel Touches
Heel touches target the sides of your abdomen.
How to do: Lie on your back, bend your knees, and touch your
heels alternately.
Reps: 3 sets of 20.
Benefits: Shapes your waistlin
18. Donkey Kicks
Donkey kicks sculpt the glutes.
How to do: On all fours, kick one leg back and up.
Reps: 3 sets of 12 per leg.
Benefits: Tones and lifts the glute
19. Step-Ups
Step-ups mimic stair climbing for a great cardio workout.
How to do: Use a sturdy surface to step up and down.
Reps: 3 sets of 12 per leg.
Benefits: Strengthens legs and burns fat
20. Skaters
Skaters are a fun, dynamic exercise.
How to do: Leap side-to-side, landing on one foot.
Duration: 3 sets of 20 seconds.
Benefits: Improves agility and burns calorie
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