10 Exercises to do at Home For Faster Fat Loss
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Introduction
Losing fat doesn’t have to mean spending hours at the gym. With the right mix of exercises, you can burn calories, tone your body, and shed fat all from the comfort of your home. Whether you're short on time or prefer working out in your own space, these 10 powerful fat burning exercises are perfect for jumpstarting your fitness journey. No fancy equipment, just real results faster.
✅ 1. Jumping Jacks
Great cardio to get your heart rate up quickly.
How to perform:
Stand with feet together, arms at sides.
Jump up while spreading your feet and raising your arms overhead.
Jump back to the starting position.
Repeat quickly for 30–60 seconds.
✅ 2.Full-body fat-burning movement.
How to perform:
Stand tall, squat down, and place your hands on the floor.
Jump your feet back into a push-up position.
Do one push-up, then jump feet back under your body.
Jump straight up with arms overhead.
Repeat for 10–15 reps.
✅ 3. Mountain Climb
How to perform:
Start in a push-up position.
Drive one knee toward your chest, then quickly switch legs.
Keep your back flat and core engaged.
Continue alternating knees for 30–60 seconds.
✅ 4. High Knees
Why: Burns calories fast and improves endurance.
How to perform:
Stand tall, run in place while lifting knees toward your chest.
Pump your arms quickly.
Keep your back straight and go as fast as you can for 30–60 seconds.
✅ 5. Bodyweight Squats
Why: Strengthens lower body and burns fat.
How to perform:
Stand with feet shoulder-width apart.
Push hips back and lower your body as if sitting on a chair.
Keep chest up, knees behind toes.
Rise back up.
Repeat for 15–20 reps.
✅ 6. Lunges
Why: Tones legs and glutes.
How to perform:
Step forward with one foot.
Lower your body until both knees form 90° angles.
Push back to the starting position.
Alternate legs.
Do 10–12 reps per leg.
✅ 7. Push-Ups
Why: Strengthens upper body and core.
How to perform:
Start in a plank position with hands under shoulders.
Lower your body until your chest nearly touches the floor.
Push back up.
Keep your body straight throughout.
Do 10–20 reps.
✅ 8. Plank
Why: Core stabilizer that strengthens abs.
How to perform:
Get into a push-up position but rest on your forearms.
Keep body straight from head to heels.
Hold this position for 30–60 seconds.
Focus on keeping your core tight.
✅ 9. Bicycle Crunches
Why: Targets belly fat and strengthens obliques.
How to perform:
Lie on your back with hands behind your head.
Bring knees toward chest.
Twist your torso, bringing opposite elbow to knee.
Alternate sides in a pedaling motion.
Do 20–30 reps.
✅ 10. Glute Bridges
Strengthens glutes, hamstrings, and core.
How to perform:
Lie on your back, knees bent, feet flat.
Push hips up by squeezing your glutes.
Pause at the top, then lower slowly.
Repeat for 15–20 reps.
📝 Tips for Fat Loss:
Perform these exercises in a circuit (1 set of each, back-to-back).
Rest 15–30 seconds between moves.
Do 3–4 rounds, 4–5 days a week.
Combine with a healthy diet for best results.
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