Fat Burning Home Workout [No Equipment]

This fat burning home workout (no equipment needed) is designed to get your heart rate up and maximize results in minimal time, similar to this interval workout at home for fat loss.

By combining compound strength moves with short bursts of cardio, you’ll train multiple muscles at once while boosting calorie burn. It’s a simple, efficient way to get both strength and conditioning in one workout, perfect for busy days.

And if you want a more structured plan that builds on this style of training, my 6 Weeks to STRONG program gives you quick, progressive workouts you can follow at home

Why The Workout Works

This workout is effective because it combines strength and cardio, keeping your heart rate elevated while still building muscle.

• Compound exercises train multiple muscles at once, which means more calories are burned.
• Intervals keep intensity high, better fat-burning effect
• Strength work helps maintain muscle, which supports metabolism
• Minimal rest keeps the workout efficient and time-saving

The Workout Routine

How to perform it:

Perform each exercise grouping back to back for the prescribed number or repetitions. Rest for 20 seconds and repeat for the sets listed.

Then, move on to the next grouping.

Want to make the workout more intense? Learn how to increase intensity of workouts at home.

What Exercise Burns The Most Belly Fat?

The truthful answer is.. none! Spot training is a myth. Meaning, you cannot choose where you experience fat loss.

The best way to reduce belly fat is to reduce overall fat with a combination of:

• progressive workouts
• quality nutrition
• less stress
• overall consistency (hint: stay motivated by making some of your own fitness tank tops with these best workout svgs).

There is no one perfect exercise that will drop belly fat. Learn more about the weight loss tips for moms.

Tips To Perform The Fat Loss Workout Routine

Don’t forget to make sure your form is spot on and that you’re activating the muscles you should be; this is especially important with bodyweight exercises.

If you’re new to working out at home, it’s engagement and activation that give you the best results. Not flying through the exercises.

Knee extensions

• Squeeze glutes to protect the back
• Only go as low as quads will allow

Plank Abductions

• Move legs out with glutes not momentum
• Do not arch back
• Push through arms and shoulders

Inverted Pike

• Keep elbows tucked tight
• Open up your armpits

Bounds (Long jumps)

• Soft landing with feet hip width apart
• Chest up
• Drive knees out

Push-Ups

If you're struggling here, learn how to get better at push ups as a beginner.

• Tuck Elbows tight
• Shoulder over wrists
• Maintain a minor pelvic tilt

Bear Crawls

• Start with the opposite hand to foot
• Start with small steps

Glute Bridge

Any of the glute bridge variations will work.

• Lift with glutes not low back
• Drive knees out with glutes, don’t roll ankles
• Don’t flare ribs

At Home Fat Loss Workout FAQs