The Best Exercises to Burn Fat at Home

Exercise is a crucial strategy that may assist you in achieving your weight reduction objectives when it comes to burning fat. While going to the gym is something that many individuals appreciate, it is not always an option owing to time restrictions or other factors.

Thankfully, there are a number of activities you can perform at home to burn fat with little to no equipment. Some of the top exercises to burn fat at home include:

This HIIT routine should take your breath away. So instead of focusing on speed, try to maintain proper form to safely practice these moves.

Jump Squat

  • Begin standing with your feet together, arms bent, and hands clasped behind your head.
  • Jump with your feet out and when you land, immediately drop down, keeping your arms where they are.
  • Extend your legs and hop your feet back up to the starting position, then immediately hop back out.
  • Complete 3 sets of 12 reps.

Jumping Jacks

  • Stand with your feet together and your hands by your sides.
  • In one movement, jump your feet to the side and raise your arms above your head.
  • Immediately reverse that movement by jumping back to the starting position.
  • Do 30 repetitions.


  • Stand tall with your feet hip-width apart and arms at your sides.
  • Lower into a squatting position with your hands flat on the floor in front of you.
  • Push your legs back to the pushup position and lower your chest to the floor.
  • Return to position two, pushing both feet forward to return to a squat.
  • Jump up and raise both hands above your head.
  • Do 10 repetitions.


  • Lie on the ground, face down.
  • Position your arms so that your shoulders are directly over your elbows, with your wrists in line with your elbows in a straight line (see image above).
  • Contract your abdominal muscles and gluteal muscles (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually lengthen the holding time of the position.
  • Rest for about a minute between repetitions.
  • Try to resist as long as possible.

High knees

  • First, you should stand with your feet shoulder-width apart and your hands in front of you.
  • Push off with your right leg to touch your knee to your right hand. Go back to the starting position.
  • Do the same with the other leg.
  • Do 10 repetitions with each leg.

You’ve got it!

You have completed a round. Now you can take a break, catch your breath, drink some water, and if you feel like it, do it 2 more times.

Be sure to do a short cool-down routine at the end of this high-intensity, fat-burning workout.