Tue. Aug 9th, 2022

Best Fat Burning Workouts at Home: Get Lean at Home


If you are unable to visit a gym due to a hectic routine, doing exercise at home is a viable solution. By partaking in an effective and calorie-burning workout at home, you can burn your excessive fat. In this way, you can productively utilize your free time.

Talking about the best fat burning workouts at home, you can choose between a wide range of options. However, you must choose those exercises that involve and engage most of the large muscle groups.

The following are the most straightforward exercises, which you can perform without using any or a limited number of apparatus. By taking into account the convenient and simple toning moves, it would be possible to get the best possible results.

This suggests that every moment that you have spent while doing such a workout would pay off in the end. Given below are some of the best fat burning workouts that you can perform at home with just a few minutes each day. So what are you waiting for? Let’s get right into burning all your fat!

AMRAP: 8-Minute Workout

To perform this exercise, you need to grab a pair of dumbbells. Set your body in a pushup position, and keep your hand on the dumbbells. Now do two pushups in this position. After that, place one of the dumbbells close to your rib cage, place it back on the floor, and do another pushup.

Similarly, roll the dumbbell with the other arm, and complete one pushup. You can repeat this workout at least 15 times in a set. It’s a great option when you want to lose fat and build your muscle strength.

Ball Crunch Workout

Just like any other ball exercise, you need to stabilise your body to perform it. As a result, you can engage a lot more muscles while doing this workout. To start with, you need an exercise ball.

Now just lie on the ball while offering sufficient support to your back. At the same time, plant your feet on the ground for perfect stability. Keep your hands behind the head or across your chest. Lift your torso up and contract the abs. Furthermore, lean forward and lower the back.

While performing each crunch, make sure to keep the ball stable. Moreover, inhale when you lower your back and exhale when you make a crunch. For better results, you need to do 1-3 sets, each consisting of 15-20 reps.

The Bicycle Exercise

Besides burning body fat with cardio exercises, it is also essential to strengthen your abdominal muscles. By strengthening the abdominal muscles, you will have something to present once the belly fat is completely burnt.

For this purpose, you can try one of the best fat burning workouts, which is referred to as the bicycle exercise. What this exercise requires is body rotation, abdominal stabilisation, and muscle activity (abdominal).

Below are some of the best moves that you can try when doing your bicycle exercise. To start with, you need to lie down on the ground while placing your back towards the ground. Keep your hands on the back of your head.

Now raise your knees in a manner that the thighs are parallel to the ground. After that, move your left knee towards the chest. Lift your shoulders and head off the floor. While performing this movement, take your left elbow to the right knee and straighten the left leg.

Just switch the sides and bring the right elbow to your left knee and straighten the right leg. When you perform this movement continuously, it will stimulate a pedalling motion. While doing this workout, make sure to keep your breathing relaxed.

You can do 1 to 3 sets, consisting of 15 to 20 repetitions. If you are suffering from mild back pain, make sure to use some cushioning behind your back.

Broad Jump

To perform this exercise, you need to stand with your feet 6 inches apart. Now bend your knees and waist. While doing so, you also need to put your hands in front of you. Take the jump by kicking your legs out.

After you reach back to the ground, do a pushup. Again kick your feet back and jump forward. You can repeat this exercise 10 to 15 times in a set. However, when throwing your arms forward, don’t push them too hard. This is because it may result in straining your shoulder muscle.

Vertical Leg Crunch

This type of fat-burning workout is a perfect option to choose when you don’t want to use any kind of equipment. The vertical leg crunch shares some similarities with the regular crunch. However, it also requires that your legs be straight, which puts more pressure on the abs.

It’s a viable option when you want to enhance the intensity of your workout. To do this workout, you have to lie down on the ground while placing your back on the ground. Keep your hands behind your head and cross your knees while putting your legs straight up.

When lifting your head, you have to flex the abs and lift your shoulders as well as your head. Then after that, lay back down. It will complete one rep. When doing a vertical leg crunch, make sure to keep your legs stretched in the air.

In addition, you need to inhale when laying back down and exhale when you flex your abs. To get the best possible results and burn most of your belly fat, you have to do at least 3 sets. Each of such sets should consist of 15 to 20 reps.

Dumbbell Swing

For this particular workout, you need a dumbbell. To start with, just grip the dumbbell from one side by using both hands. Keep the dumbbell in a position that the ends of the plate are perpendicular to the body.

In order to perform this exercise, just make a sitting posture while flexing your knees. Now try to swing the dumbbell slowly between your legs. To raise the dumbbell, push hard with your heels.

Once the weight is raised, maintain the balance of your body by keeping your legs straight. After your dumbbell reaches the desired position above your head, reverse the movement by offering resistance to the weight.

The reverse movement should be done in a controlled fashion, allowing the dumbbell to come down slowly and steadily. You can repeat this exercise 15 to 20 times in a set. For optimal results, try doing 3 to 5 sets.

Squats with Side Leg Lift

To do this excellent fat burning workout, you need to stand with your feet at a width slightly wider than your shoulders. Keep your hand in front of you for the sake of balance. Now start to slowly bend your legs and go down until your legs are parallel to the ground.

While doing this exercise, keep your face straight and chest open. After going down to a selected limit, just lift yourself up and straighten both your legs completely. While standing up, lift your right leg sideways.

After that, once again, lower your both legs and complete another squat. Repeat this exercise for 15 to 20 times by alternating each of your legs.


This is one of the simplest and most popular workouts you can try to burn fat. To start with, just lie down on the floor with your chest facing the ground. Keep your toes pointing towards the ground. Your knees should be fully extended.

Place your hand on the ground with your palms completely touching the ground. The distance between your hands should be slightly wider than shoulder-width. Moreover, keep your elbows pointed outwards.

While keeping your body straight, start to lower your body towards the ground. When your chest is close to the ground, push your body up while using your arms. Pause for a second or two in between each rep.

Squat Jumps

Also referred to as a frog jump workout, this type of workout proves to be the best option to burn body fat. Notably, it serves the purpose well if you need to burn fat at the lower part of your body. In order to perform it, you need to stand with your feet shoulder’s width apart.

Now squat down until your thighs are slightly above the knees. After that, push your both arms down and jump as high as you can. However, while landing, make sure to keep it soft and jerk free. After landing, immediately bend down in the squat position and get yourself ready for another jump.


When placing your forearms on the ground, lie down straight on the ground. Keep your elbows under your shoulders. The position is similar to a pushup, except your elbows are not facing outwards. Make sure your toes are flexed and touch the ground.

Your body should be straight and bring your belly button up by contracting your abdominal muscles. Furthermore, also tighten up your upper body and buttocks. Stay in this position for 1 minute. It’s a great workout to burn belly fat.

Bird Dog

To start with, put your knees and hands on the ground. Your hands should be placed beneath your shoulders and knees positioned under your hips. Now extend your left leg in a backward position and your right arm in front of you.

You need to raise your arm and leg without putting too much pressure on your spine. Continue with this exercise by repeating it 10 times on each side.

Forward Alternating Lunge

To do this exercise, you have to stand with your feet hip-width apart. Look straight and also keep your head perfectly aligned. By engaging your core muscles, take a large step forward with just one leg. While doing this, lower your front leg until it becomes parallel with the ground.

Try to put pressure on the ground using your foot and stand up. Go back to your starting position and repeat this exercise using the alternate leg. You must repeat this exercise at least 15 to 20 times on each side.

Superman Styled Workout

It may sound clumsy, yet this proves to be an effective workout for losing your body fat. While performing this exercise, you need to lie down flat while your chest and belly are touching the ground. Keep your arms stretched out in the forward direction. Similarly, extend your legs slightly wider than shoulder-width.

Now pull your arms and feet up just like the way Superman flies. Try to bring your shoulders up and close to the ears. Raise your legs up until you feel a stretching pain. Keep your body in this position for at least 5 seconds.

The Hundred

While lying down on the ground with your spine, shoulders, and hips touching the ground, lift your head and legs. Keep the legs and head lifted upward and count to five. You need to breathe in when lifting your head and legs up and exhale when putting them down.

Make sure to keep your pelvis in a neutral position. Try to complete a set of 10 reps. It’s a perfect option when you are looking forward to losing your belly fat.

Single-Leg Glute Bridge

To start, lie down with your back on the ground. Keep your arms close to your ribs and palms facing the floor. Raise your right knee and keep your foot flat on the ground. Now lift your left leg up.

Make sure to raise your hip and squeeze your glutes. After staying in this situation for a second, lower your body. You can repeat this exercise on the alternate leg. Perform 3 to 5 sets of 15 reps.


In order to improve the overall strength of your body and burn fat, you can try HIIT (high-intensity interval training) and strength training. These workouts offer dual benefits, as you gain the required muscle strength and burn fat at the same time. HIIT is a key component of the best fat burning workouts at home.

You can apply this concept to utilize your free time and burn your body fat. However, you have to make a strict workout regime. This will ensure the best possible outcome while doing a workout at home.