6 workout exercises for fat loss you can do at home

Do you want to burn fat and get fit but don't have enough time to go to the gym? Check out this article for the best exercises you can do at home!
Share this article

6 Exercises for Fat loss and Muscle gain you can do at home

Do you want to burn fat and get fit but don’t have enough time to go to the gym? Check out this article for the best exercises you can do at home as a way to burn fat without a gym or personal trainer!

You know how it goes. You start a new diet, and you’re all excited about what you could lose and how you will transform your entire body. You head to the gym for your first workout, but after about two weeks into it, that excitement turns into boredom and frustration. Going to the gym consumes a lot of your precious time and like most people, you probably don’t have hours each day to spend at the gym. That’s okay—you can still get in great shape by exercising at home. A few terrific exercises will help you reach your fat loss goals without stepping foot in a gym. So if you’re looking for a convenient way to burn as many calories as possible and to start losing weight, read on for the best workouts for fat loss at home! In this blog post, you’ll find:

  • The reasons why our body needs exercise
  • Six exercises to lose weight
  • The best time to do exercises for weight loss

Jump ahead to find:

Why do we need to exercise?

Regular exercise has countless benefits for the human body, including burning calories, losing weight, improving cardiovascular health, help build muscle and decrease the risk of chronic diseases. However, one of the essential benefits of exercise is that it helps to maintain and build muscle mass. As we age, our bodies lose muscle mass naturally, decreasing strength and mobility. Exercises like those below help to counteract this process by promoting the growth of new muscle tissues. In addition, regular exercise can help to prevent injuries by making muscles and joints more flexible. As a result, exercise is essential for preserving muscle mass and preventing age-related declines in physical function.

Six fat-burning exercises

Shedding body weight and burning fat can be a difficult process. But with these six exercises, you can do them in the four corners of your home and see results in no time!

1) HIIT workout

HIIT, commonly known as high-intensity interval training, is a type of cardio that alternates between intense activity and rest periods. This exercise is very effective for fat  loss because it helps increase your metabolism and burn more calories quickly. Studies have shown that HIIT can help you burn calories in less time than other types of exercise. To do HIIT, you will need to alternate between periods of high-intensity activity and low-intensity activity. For example, you could sprint for half a minute and then walk for 60 seconds.

2) Sprints

Sprinting is a great way to exercise for calorie burn. This intensive exercise is a great way to get your heart rate up and makes you sweat.

Sprinting for just 30 seconds can burn up to 200 calories. Sprints work by turning your body into a calorie-burning machine and are perfect for when you don’t have much time to spare.

How to sprint:

  • Find a flat stretch of ground.
  • Sprint as fast for 30 seconds.
  • 60 second of rest
  • Repeat 4-5 times

3) Jumping jacks

This exercise is a classic cardio move that can increase your heart rate. Not only do they help burn fat, but they also tone your arms, legs, and core. If you’re new to strength training, jumping jacks are a great place to start. To do jumping jacks:

  1. Stand firm with your feet and your arms at your sides.
  2. Jump up, spread your legs wide, and bring your arms above your head.
  3. Snap back to your starting position and repeat for 30 seconds.
Dancing Jacks

4) Burpees

This is considered to be one of the most effective full-body exercises around. This intense exercise builds muscular strength, improves cardiovascular fitness, and increases flexibility. As such, it is an ideal exercise for people looking to improve their overall health and fitness level. Plus, they’re easy to do anywhere—no equipment necessary!
To do burpees:

  • Your feet must be shoulder-width apart when you first stand.
  • Both hands should be on the floor before you while crouching down.
  • Immediately after kicking your feet back into the squat position, you should jump back into the push up position and stand tall.
  • Repeat for 30 seconds.


5) Mountain climbers

Mountain climbers are a great total body exercise that can be done anywhere. They are especially beneficial for the core muscles, as they must work hard to stabilise the body during exercise. Additionally, mountain climbers can be done at different speeds to make them more or less challenging. 

To do mountain climbers:

  • Start in the push-up position, feet hip distance apart, both hands shoulder-width apart.
  • Keep the other leg behind you, then bring one knee to your chest.
  • Think about running in place with an added push-up!
  • Return to the starting position
  • Alternate legs for 30 seconds straight.

6) High knees

The high knee is a move that looks simple but is quite challenging—and effective! It works by increasing your heart rate while toning your lower body muscles (including those pesky inner thighs).

To do high knees:

  • Stand with your feet hip-width apart and bring one knee toward your chest as you bring the opposite arm forward (think about punching someone!).
  • Return to the starting position and alternate legs as quickly as possible for 30 seconds straight.
High knee

The number of calories burned in various exercises

Here is a brief guide to the number of calories that you can burn with these simple exercises. Note: Be aware that these are merely estimates, and your actual loss will depend on a range of variables like your weight, age, degree of fitness, workout intensity, and the duration of each exercise.


When is the perfect time to exercise?

The best time to carry out your daily exercise routine to help you burn more calories may be in the morning. This is primarily due to the fact that exercising and fasting are the ideal times to burn stored fat. Although you might find the early alarm clocks bothersome at first, you will ultimately get used to utilising them. Consider waking up every day at seven in the morning. Your biological clock advances earlier as a result, which makes you sleepy in the evening or at night. It is simpler to adhere to the schedule as a result. Studies have shown, however, that exercising in the evening may be preferable because our bodies consume less oxygen at that time, which could improve performance if you want to trim your body fat. Even though the studies are very small, most researchers suggest exercising in the morning to lose weight.

Fitness CTA v2

Join the number 1 holistic health program used by over 200,000 mums

No Equipment or Gym Membership needed
Workout from the comfort of home (suitable for beginner to advanced)

Over 600 Guided Workouts
Including Belly & Booty Busting, HIIT, Power Yoga, Baby Wearing, Core & MORE

Get motivated, stay motivated
With support from MyCoach and MindPower features

In 28 days
You'll feel fitter, stronger and more confident than before!

Join Now
Share this article

Be part of our friendly and supportive community

Want FREE delicious recipes, fitness tips and great specials?