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Fat Burning Exercises Without Equipment

Nowadays the concept of ‘burning fat’ is usually synonymous with cardio exercises like running on a treadmill, cycling, jogging and so on. But, what most people don’t know is that you don’t need to perform the same kind of exercises over and over again to lose weight or even need any equipment for that matter! That’s right, your own weight is sufficient enough to give to you an intensive workout that will burn fat like a furnace. So, with that in mind, we present to you some of the best fat burning exercises sans any equipment!


Though this list is not based in any particular order, burpees actually are worthy of being on the top of the list mainly because it’s one of the few exercises which work out almost every major muscle group in your body. Though it will be very difficult especially if you’re just starting out, it goes without saying that you’ll shed a lot of fat by doing burpees. Here’s how to do it:

  • Squat down and place your hands on the floor just outside your feet.
  • Get into the plank position by jumping both of your feet back.
  • Drop to a pushup position in a manner that your chest should be touching the floor or at the very least be millimeters away from it
  • Pushup yourself up as you would with a regular position but instead of coming completely back up, get into the plank position once again.
  • Jump your feet back in towards your hands
  • Explosively jump in the air with your arms being straight overhead

If these instructions seem a bit complicated we suggest taking a look at this video to make it easier for you.


Pushups have always been one of the most standard yet the most versatile and effective of bodyweight exercises out there. It engages your chest muscles, your shoulders, your back and other muscle groups but the beauty about pushups is that you can make a lot of variations out of it to either make them harder or to workout a different set of muscles. For instance, spiderman pushups will make it harder to balance yourself, improving your stability whereas diamond grip pushups will work on your biceps. Here’s how to do a standard pushup:

  • Get down on the ground and set your hands apart at a distance that is slightly more than your shoulder width.
  • Use the support of your toes and think of your body as a straight line, meaning your but shouldn’t flare out too much nor should it be too inwards.
  • Down look downwards look at the front before going down.
  • Keeping in check that your elbows don’t flare out too much, go down to the point that your chest is touching the floor or at the very least slightly brushing against it.
  • Slowly get yourself back up and repeat.

Alternating Lunges

While this one mostly burns fat on your core and your lower body, most people are looking to burn fat in those regions anyway which makes this great fat burning no equipment workout. Here’s how to perform alternating lunges:

  • Stand in an upright position. Get into a regular lunge position by putting your left leg in front and slowly lowering yourself until the knee is bent at least at 90 degrees.
  • While the previous motion should be done slowly, you must then push your left foot off the floor as quickly as possible, and keep your torso upright all the time.
  • When you’re back to the initial position, repeat the same motion but this time keep your right foot forward. Alternate these 10-15  times per set.


Plank is perhaps one the most ignored exercises by heavy iron hitters and treadmill runners alike. What most people fail to realize is that it not only works out your full body and burns fat but increases coordination and balance as well. Here’s how to perform a proper plank:

  • Get into a similar position like you would with a pushup: Use your toes to stand, with hands slightly more than shoulder-width apart.
  • Keeping the entirety of your body fixed including your legs (an aspect most people forget), look at a middle spot that’s a foot beyond your hands.
  • Hold this position for as long as you can without compromising on the form or breath.

Traveling Climber

This is once again one of the lesser known exercises when it comes to fat burning especially due to it’s more popular variant known as mountain climber, but these tweak those a bit to focus on working on different muscle groups to maximize your fat burning! Here’s how you do it:

  • Start with a traditional plank position.
  • This is going to be a bit confusing but you can refer to the video to make it easier.
  • Start with a traditional mountain climber by quickly alternating knees to the chest and the slowly start to perform the same motion while turning 45 degrees to the right.
  • Slowly move back into the standard mountain climbing position from the right and start to do the same set of motion on the left.


V-Up Crunches

While traditional crunches are just as good to reduce belly fat and lose weight, V-up crunches takes into another level since it’s slightly more difficult to perform but you burn more fat and work on many other muscle groups than just your core. Here’s how to do a V-Up Crunch:

  • Lie on your back on the floor but keep your arms and your legs straight.
  • Hold your arms together on the top of your head and then proceed to lift your torso and your legs together simultaneously. If you’ve never tried it before it will take some coordination and practice to get a proper form.
  • When you try to touch your hands on your toes your torso should form the letter ‘V’. When it does, return to the original position and repeat these 10-20 times per set depending on how much you can manage.


Jumping Jacks

The perhaps the most fun exercise among the bunch has got to be jumping jacks since these have movements that feel more free and natural than the rest. You can do it with the kids too and while it can look easy enough, a few sets should be sufficient to get your heart pumping and the fat melting. Though at this point of time you should know how to do jumping jacks, but incase you don’t:

  • Stand with your hands on your sides and your feet together.
  • Raise your hands above your head and simultaneously jump at the same time. Jump just enough to get your feet spread out wide.
  • Quickly return to the starting position and repeat the same set of motion 15-20 times per set.


Nothing better to get your butt in shape and torch some fat than the good ol’ squats. There’s no need to testify it’s authenticity as you can see hundreds of fitness enthusiasts and instagrammers that have the toned butt and strong legs thanks to squats. Here’s how to do them:

  • Stand with your feet shoulder width apart but instead of usually having your hands on the barbell you can place your hands behind your head or in front of you, whichever makes you more stable.
  • Begin lowering yourself from the hips while keeping it and your knees flexed. Your upper body should be upright as well.
  • Without letting your knees flare out (a good indicator is seeing if you can still see your feet when you look straight down), lower yourself as much as you can before getting yourself back up to the starting position.

You can also create multiple variations of squats like split squats and slow squats for different advantages and even though this is a no-equipment set of exercises, adding dumbbells to the mix can make this exercise work even better for you.


Walking Spiderman

Weird name aside, walking spiderman is considered as one of the best exercises to work out your core muscles and improve your overall muscle coordination and balance. Though you must keep in mind that this exercise will require a slightly larger area for exercise than the rest.

  • Get into a pushup position and go down as you would on a normal pushup. Hold this position.
  • While pushing yourself back up, move your right knee towards your right elbow, before drawing the left knee into the left elbow, step the left hand and foot forward slightly.
  • Perform push-up while also drawing left knee into left elbow.
  • If you’re doing this properly, you’ll be slowly moving around the room while doing push-ups.

Rotational Side Plank

While people might suggest the rotational side plank to be a ripoff of the much more popular Russian twists, it is in fact a safer way to perform the exercise as experts suggests that Russian twists can be quite harmful to your back. “The plank is a fantastic movement, and one that most people can do correctly,” says Tom Holland, an exercise physiologist and Chief Fitness Officer of Austin-based Motility Training, LLC.  “To make it more like the Russian Twist, add in side planks on either side, complete with ‘threading the needle’ twists”

  • Get into a side plank position (Lie on your left side on the mat and position your elbow directly under your right shoulder. Stack together your legs, knees, ankles and feet).
  • While lifting your glutes and hips off the floor, push your right elbow against the floor and stop when your left hip, left shoulder and left foot are in a straight line. Reach up with your right hand and extend.
  • Rotate your torso downwards and reach under your body with your left arm. Get back into the position mentioned in the previous step and repeat this motion 10-12 times per set.

W Leg Lifts

If you’re aiming to burn fat on your belly and your lower body like most people, then leg lifts are a great way to do that and improve your core stability and strength at the same time as well. It’s pretty much the same as a regular leg lift with a tiny twist to make it better:

  • Lie down on a mat facing upwards.
  • Bring your legs close to each other and lift them straight up and bring them to your stomach.
  • Put your legs down but start stretching them out in the opposite directions while you do so and then again bring them up to your tummy.
  • Put your legs down again but this time close them and again pull them up. Repeat these set of motions for 30 seconds at the very least to get a considerable physical workout on your core and your legs.

Sports & Aerobic Activities

After a while, even the most unique workout can get boring mostly because you’re confined to a location and you have to repeat the same thing over and over again. But what if we told you that there are other ways to burn fat as well? Many sports and aerobic activities are great for weight loss and are loads of fun too. Here are some of them:

  • Swimming: Aside from burning around 600 calories in an hour, swimming allows you have fun while losing weight because, well, you’re swimming! It’ll also improve body coordination and can be great for cardio during summer!
  • Cycling: No, we’re not talking about the stationary cycles at the gym. Those are, quite frankly, boring because you’re stuck looking at the same thing in front of the window, not to mention that you don’t get any fresh air. Bring your cycle out of the garage and take it for a spin as you roam your city for an hour and burn 600 calories while doing so.
  • Dancing: Work Problems? Relationship Problems? Weight Problems? Dance like you don’t care! And yes, dancing will help at least a bit in all of the 3 problems, since multiple studies have shown the positive effects of dancing on both the mind and the body. Not only will you feel more positive, you’ll also burn nearly 500 calories when you do so, now matter how bad you’re at it!


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