Gyms are re-opening around the world, but most individuals are put off by the numerous limitations, risks, and the fact that they no longer have so much time to devote to exercise. Within the fitness industry, Covid-19 has begun a revolution, and the latest trend is all about at-home training. You’ll need to understand some of the best fat burning exercises you can do at home if you’re going to pursue this pattern.

Many busy individuals around the world don’t want to waste hours outside gyms commuting and queueing, but now that the summer season has finally peaked, the need for a flat stomach is greater than ever. If you want to optimize the little time you have to work out in your living room, check out these exercises for fat burning.

The best exercises are always going to be those consisting of movements involving many large muscle groups. An easy, traditional toning move can be taken easily and converted into something more powerful that gives you the most bang for your buck.

Although achieving well-rounded fitness requires a lot of different types of training (strength training, cardio, stretching, etc.), total body strength training and HIIT (high-intensity interval training) are best for quickly burning off body fat.

Apply this idea to the movements that make up your routines, and they become complex workouts that burn fat. The best examples of exercises that use a lot of energy and need no equipment are here.


Without a burpee, no cardio compilation will be full. They challenge every part of your body and in no time send your heart rate soaring. This all adds up to an exercise that burns approximately 10 calories per minute.

Assuming that you do between 10 and 20 repetitions per minute, this is one of the best exercises out there to burn fat. By upping the pace, you can consume even more calories. Just make sure you’re not making your shape suffer!

Jumping Lunges

You have never done jump lunges before if you thought the simple lunges were hard. This plyometric workout strengthens all of the same muscles, but in no time, it will also have the heart pumping.

Simply lunge forward on your left leg to get started while you put your right arm forward and left arm back, elbows bent at angles of 90 degrees. Jump straight into the air from the lunge as you turn your arm and leg positions, then land in front of the opposite arm and leg. You’re going to burn about 12 calories per minute, so in a short period, you can get a good workout.

Bench Lunges

The key muscles in the front of your thighs, the quadriceps, as well as your ass and hips, are targeted by this exercise. Squeeze your abs close, as with all workouts, since they can serve as stabilizers along with your back. Your hamstrings and calf muscles are also activated and are stabilizers as well. Stand about two or three feet in front of the bench to perform the exercise and put your right foot on the bench. In a steady, regulated motion, hold your left knee in a straight line behind your left toes, steadily lowering it into the lunge. Return to the starting point slowly. With each leg, complete 20 reps. To start with 20 on each hand, if there are too many, begin with 10 on each leg, and then do a second set of 10 on each leg.

Push Ups

Push-ups are a complete exercise in the body that can be easily changed and made very difficult, even for the most avid exerciser. Heighten your hands on a bench, counter-top, or against a wall to make pushups easier.

Elevate your feet to make push-ups more difficult. The higher the angle, the more you support your body weight (with your hands on the ground). By raising your hands-on books, push-up handles, or anything similar, you can also expand the range of motion.

Jumping Jack

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That is right. An efficient form of cardio is this old-school warm-up. The main advantage of jumping jacks is that your heart rate is elevated. When jumping, you breathe more deeply, which adds oxygen to your bloodstream and eventually to your muscles.

Besides, to encourage weight loss, you can also shake your lymphatic system and burn fat at a rapid rate. 

Extra tip: Perform as many jumping jacks as you can for 10 seconds, rest for 10 seconds, then repeat 20 seconds and 30 seconds of the same exercise.

Twice repeat the beat. When you have additional time, take the third round on days too.