So you want to lose some stubborn fat and tone up all over, but maybe you hate gyms or just don’t have the time (or money) for fancy equipment. Good news—your own body weight is the only tool you really need. You don’t need a treadmill, dumbbells, or a squat rack to get sweaty, torch calories, and feel strong.
What you do need is the right exercises, a bit of grit, and a few minutes carved out for yourself—even if it’s in your living room between chores or before you start work.
Below you’ll find five killer no-equipment exercises that hit multiple muscle groups at once. They’ll help you burn fat, build lean muscle, and tighten everything from your shoulders down to your calves. Do them right, keep your form clean, and you’ll get a solid, sweaty workout that actually works. Let’s break them down, step by step.
1. Burpees – The Full Body Fat Blaster
Love them or hate them, burpees earn their spot at the top. They torch calories, fire up your whole body, and push your heart rate sky-high.
How to Do Them Right:
- Stand tall, feet shoulder-width apart.
- Drop into a squat, plant your hands on the floor.
- Jump your feet back into a plank.
- Do a push-up (optional but highly recommended).
- Jump feet back up toward your hands.
- Explode up into a jump with arms overhead.
Why They Work:
Burpees work your chest, arms, shoulders, core, glutes, and legs—basically everything. The jump and push-up add cardio and strength in one nasty package.
Pro Tip: Start with 5–10 reps at a time if you’re new. Don’t cheat the push-up or the jump. Form over speed.
2. Mountain Climbers – Core & Cardio Combo
If you want to burn fat and fire up your abs at the same time, mountain climbers deliver. They look simple but burn like crazy if you keep your pace up.
How to Do Them Right:
- Get into a plank position—hands under shoulders, back flat.
- Drive your right knee toward your chest.
- Switch legs quickly like you’re “running” in plank.
- Keep hips low, core tight, and don’t bounce your butt up and down.
Why They Work:
Mountain climbers target your abs, shoulders, and legs while doubling as fast-paced cardio. Done for 30–60 seconds straight, they’re brutal but effective.
Pro Tip: Count reps if you hate counting seconds. Try sets of 20–40 knee drives per leg.
3. Squat Jumps – Legs & Booty Burner
Regular squats are great. Add a jump and now you’ve got a calorie crusher that hits your quads, glutes, and calves and spikes your heart rate at the same time.
How to Do Them Right:
- Stand feet shoulder-width apart.
- Lower into a squat, keeping chest up and knees tracking over toes.
- Drive through your heels and jump up explosively.
- Land softly back into a squat, then repeat.
Why They Work:
The jump makes your muscles work harder and helps build power in your legs. It also adds that cardio element you need to burn fat.
Pro Tip: Keep your landings soft. Pretend you’re landing on eggs you don’t want to crack.
4. Push-Ups – Upper Body Strength Staple
Push-ups are old-school for a reason—they work. Chest, shoulders, triceps, core—everything gets a piece of the action. And they’re easy to modify for beginners or make harder for pros.
How to Do Them Right:
- Start in a high plank—hands slightly wider than shoulders.
- Lower your chest toward the floor, elbows at about 45 degrees.
- Keep your core tight, body in a straight line—no sagging hips or banana back.
- Push back up to start.
Why They Work:
Push-ups build muscle in your upper body while your core stabilizes you the whole time. More muscle = more calories burned even at rest.
Pro Tip: Can’t do a full push-up yet? Drop your knees to the floor but keep your hips in line—no cheating with your butt in the air.
5. Plank with Shoulder Taps – Core & Balance Builder
A regular plank is good. Adding shoulder taps turns it into a full-body challenge. It forces your abs, shoulders, and hips to work together to keep you steady.
How to Do Them Right:
- Get into a strong high plank.
- Feet slightly wider than hip-width for balance.
- Lift one hand to tap the opposite shoulder.
- Switch hands while keeping hips as still as possible.
Why They Work:
This move fires up your deep core muscles while your shoulders and arms hold you up. Keeping your hips steady makes your obliques work harder too.
Pro Tip: Go slow—control beats speed here. Do 20 taps total to start.
How to Put It All Together
Want to blast fat with these moves? Combine them into a quick 20–30 minute workout. Here’s a simple plan:
Warm-Up (5 Minutes)
- Arm circles, hip circles, light jogging in place, a few squats.
The Circuit (Repeat 3–4 Rounds):
- 10 Burpees
- 30 seconds Mountain Climbers
- 15 Squat Jumps
- 10–15 Push-Ups
- 20 Plank Shoulder Taps
Rest for 30–60 seconds between exercises if you need it. Rest for 1–2 minutes between rounds. Listen to your body—quality over speed.
Cool Down (5 Minutes)
- Stretch your quads, hamstrings, shoulders, chest, and calves. Take some deep breaths and thank yourself for showing up.
Tips to Make It Work
Stay Consistent: Three to four times a week is better than one all-out session every other week.
Focus on Form: Bad form = wasted effort (and possible injury). Keep it clean.
Keep Progressing: If it gets too easy, add reps, rounds, or shorten rest.
Pair It With Good Food: No workout will outrun a junk diet. Eat real food—protein, veggies, whole grains, healthy fats.
Stay Hydrated: Water helps you sweat better, recover faster, and feel less like a raisin mid-circuit.
Final Thoughts
No gym? No problem. These five simple bodyweight moves can torch calories, tone muscles, and boost your fitness right at home—or anywhere you have enough room to drop for a burpee.
Remember, fancy equipment and crowded gyms aren’t the secret sauce. Showing up for yourself, pushing when you don’t feel like it, and doing these moves with purpose—that’s how you burn fat and see real change.
So roll out your mat, blast your favorite playlist, and hit that first burpee. You’ve got this. Let’s blast that fat!
