Fat Burning Exercises to Do at Home Without Equipment

Fat Burning Exercises to Do at Home Without Equipment

Trying to whip your butt into shape but don’t have a gym membership or any equipment?

You need not worry!

Fat Burning Exercises to Do at Home Without Equipment

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We’ve been led to believe that in order to be healthy, fit, and be in good shape, we either have a gym membership or an at home gym. This is false. While I believe having the equipment helps and definitely makes it easier, it is not necessary.

I’m pretty sure that cavemen and the Greek warriors with shredded six-packs didn’t have a gym. If they didn’t need it to be in good shape, neither do you.

So, without further a due, let’s cover some fat burning exercises to do at home without equipment!

Fat Burning Exercises to Do at Home Without Equipment

Before I go dive into the actual exercises, I wanted to cover the two basic style workouts you can incorporate into your at home/no equipment exercises.

1. HIIT (High-Intensity Interval Training)

The great thing about HIIT is you can get through your workouts quickly. Because you are doing your exercises at such a high-intensity, it isn’t necessary to do your workout for more than 20-30 minutes. Any longer, and you risk injuring yourself and elevating your cortisol levels where you’re not burning fat as effectively anymore.

Related: Weight Training Vs HIIT: Which is Better for Weight Loss?

Let’s cover some of the initial benefits you can expect to see from HIIT:

  1. Increase in growth hormones (1)(2)
  2. Increase in catecholamines (fat-burning hormone) (1)
  3. Lowered insulin resistance (1)
  4. Afterburn effect (burn calories long after the workout is finished)
  5. Improved heart rate variability

Here are some of the initial downsides of HIIT:

  1. Physically demanding
  2. Rough on your joints
  3. Much easier to sustain an injury
  4. Can only be done 3 times max a week (or risk potential injury)
  5. Not ideal for obese/overweight individuals and the elderly

Ok, so then what other options do I have for fat burning exercises to do at home without equipment?

2. Traditional Strength Training

Related: Strength Training for Women: Beginner’s Guide to Fat Loss

Usually, strength training is almost always associated with lifting weights. As I said before, weights are NOT necessary!

Ok, so then what the **** are you talking about?

Glad you asked.

Say it with me, “Body-weight exercises!”

You can achieve all muscle growth you want by simply using your own body as equipment. This stands true for HIIT style exercises as well.

Now that I’ve rambled on long enough about that, let’s cover the some of the benefits of strength training:

  1. Major fat loss benefits (1)
  2. Improved body composition (1)
  3. Afterburn effect (1)
  4. Increase in strength
  5. Increase in muscle mass
  6. More Ideal for obese/overweight individuals and the elderly

Ok, so then what are the downsides to strength training?

  1. It can be a little confusing for beginners
  2. Adds more lean muscle to your body (may be an issue for some women)
  3. Plenty of controversial advice on how to do it

Overall, there really aren’t too many cons to utilizing strength training.

Alright, enough with the scientific stuff lets get down to brass tacks already!

Here are your fat burning exercises to do at home without equipment!

1. Jumping Lunges

In order to do this exercise, you want to jump up with your arms extended, drop down until your back is bent at a 90-degree angle and toe pointing down. At the same time, the leg in front of you should have your knee parallel to your heal, and when pushing up to jump again, you should be pushing yourself up from your heal as well. (3 sets, 10-15 reps, 60 seconds rest) – for strength training routine

2. Jumping Squats 

For this exercise, start out with your feet shoulder width apart and your hands behind your head. Next, get into squat position by keeping your back slightly bent and bringing your body into a 90-degree angle with your legs. Stick your butt out while trying to get the bottoms of your thighs just short of parallel to the floor. Next, push up from your heels and jump as high as you can, making sure you land softly on your toes. (3 sets, 10-15 reps, 60 seconds rest) – for strength training routine

3. Burpees with push-up

You want to start in standing position. Next, you want quickly squat down and kick both your legs out behind you to position yourself ready for a push-up. Next, do a push-up, kick your legs back into squat position. Finally, jump up with your arms raised above your head and repeat. (3 sets, 10-12 reps, 60 seconds rest) – for strength training routine

4. Box Jump Side to Side

You want to start with one leg on the box while slightly bent over. Next, jump to the other side by pushing off of the foot on the box. Again, jump to the other side back to starting position.  Note: If you don’t have a Bosu ball or a flat-box bench, you can simply lay down 3-4 thick textbooks or any type of long raised surface similar will do the trick. (3 sets, 10-12 reps each leg, 60 seconds rest) –for strength training routine.

5. Dips

For this exercise, you want to keep your elbows locked in with your legs straight. You want slowly lower yourself down, and then slowly back up. (3 sets, as many reps as possible, 60 seconds rest) –for strength training routine

6. Mountain Climbers  

In order to do this exercise, you want to lower your self into a push-up position or plank position. Next, you want to step one foot forward while keeping the foot back behind you and you should be on your toes for both of your feet. Now, you want to begin alternating your legs in a jumping manner, where one foot lands in front of you while the other lands behind you. (3 sets, 10-15 reps, 60 seconds rest) – for strength training routine

Alright, let’s turn these exercises into a HIIT routine!

                                                             

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Alright, that sums up the fat burning exercises to do at home without equipment! Trying to figure out a good workout routine can sometimes be difficult without the right help.

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