Man doing exercise at home

The Best Fat Burning Bodyweight Exercises You Can Do at Home |

You don’t need fancy kit or a gym membership to blast serious calories. Try this home fat-burn workout.

Bodyweight exercises are a great tool for fat-loss. With the right approach, a body weight circuit at home can build muscle, keep your metabolism high, and help burn body fat whilst maintaining muscle.

The Best Body Weight Exercises

Combine Lower body, Upper body, push, pull, and plyometrics for a full-body routine which will add resistance and ramp up your heart rate. Here’s a list of our 15 favourites. No kit needed!

Lower Body

  • Squats (including wall sits)
  • Lunges (stepping lunges, static lunges, alternate lunges)
  • Mountain climbers

Upper Body

  • Press ups (including wide and close stance press ups and diamond press ups)
  • Triceps press ups – Upper Body
  • Triceps dips
  • Inverted rows
  • Pull ups (palms facing away)
  • Chin ups (palms facing the body)


  • Hops, leaps and bounds
  • Burpees
  • Jump Squats


  • Plank holds – Core
  • Leg Raises – Core
  • V-Sits – Core

How to Design a Body Weight Workout

Here’s a great way to design a body weight workout which will use the major muscles in your body, and also act as a calorie-blasting interval circuit.

  • Choose 2 upper body, 2 lower body, 2 core and 2 plyometric exercises.
  • Perform each one for 30 seconds, followed by a 30 second rest period.
  • One complete circuit should take 8 minutes.
  • Do 2-3 circuits, plus a warm up and cool down, for a 20-30-minute body weight home workout.

How Often Should You Do Your Body Weight Circuit?

If this is the only workout you do, you could do it up to 4 times per week. On the days between workouts, keep active by doing some active recovery cardio like hiking, a bike ride, power walking, or a swim.

Do You Need Kit and Equipment?

You don’t need any kit for a body weight workout, but if you’re ready to invest in some home workout kit, here are some items that will take things to the next level.

Mat: A quality mat provides the best surface for press ups, planks and other core exercises. They prevent your feet from slipping and take away some of the impact from plyometric exercises like squat jumps.

Chin-up Bar: It’s easy to fit a chin up bar to a doorframe, and means you can perform proper chin ups and pulls ups. You could also fit it lower down and use it for inverted rows. “Pull” exercises are the most difficult to programme into a body weight circuit without any kit.

Medicine Ball: A medicine ball is a handy bit of kit for adding weight to your workout. Use it for abdominal exercises like Russian twists, to add resistance to your squats, or to bring some overhead pressing exercises into your circuit.

Workout Bands: Workout bands are very adaptable, and can be used for biceps curls, triceps extensions, lateral raises for shoulders, and much more. You can also add them to your stretching workouts to gently increase your range of motion.

Swiss Ball: A large Swiss ball is a handy bit of kit for abdominals and wall sits. Between workouts, use it as a chair to gently challenge your core and ward off back pain from hours of sitting!

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