Weight Management
August 27, 2021
• Updated on
27 Aug

7 Best Fat Loss Exercises At Home

Weight loss is a combination of what you eat and much you move. Physical activity that targets fat is the only way you can lose excess fat. Since we are still not able to go to the gym on a regular basis given COVID restrictions, you can opt for a fat loss exercise at home, and with a little discipline and willpower, you will see results. 

Here is a list of 7 of the best fat loss exercises that you can do easily at home. 

1. Jumping Jacks

Don’t dismiss this exercise as something you did in primary school - it is a great warm up and an effective form of cardio. Jumping jacks boost your heart rate. You breathe deeply while jumping, delivering oxygen to your bloodstream and muscles.

They also wake up your lymphatic system and burn fat, leading to weight loss. Try doing as many jumping jacks as possible for 10 seconds, rest for 10 seconds, then repeat the same routine for 20 and 30 seconds.

Jumping Jacks
Jumping Jacks

2. Jumping Lunges

A jumping lunge works all the same muscles as a regular lunge, but also gets your heart pounding. You need to lunge forward on your left leg as you bring your right arm forward and left arm back, with your elbows bent at 90-degree angles.

Then, from the lunge position, jump straight into the air as you switch your arm and leg positions, then land with the opposite arm and leg in front. You’ll burn about 12 calories per minute, so you can get in a good workout in a short span of time.

Jumping Lunges
Jumping Lunges

3. Jumping Squats

Jump squats are an amped-up cardio version of the basic squat. You will need to perform a bodyweight squat with your arms straight out in front of you, or bent with your hands behind your ears.

As you near the bottom of the squat, with your feet shoulder-width apart, jump as high as you can, land with your knees slightly bent, then immediately sink into your next squat. Doing this on repeat is a great fat loss exercise at home and helps build leg and core strength.

Jumping Squats
Jumping Squats

4. Push Ups

Push ups look easy - but don’t be fooled! They are a full-body fat loss exercise at home, and can be easily modified and made extra challenging if required. If you are a newbie, you can take it easy by elevating your hands on a bench, counter-top, or against a wall.

To make the push-ups more challenging, elevate your feet. The higher the angle (between your hands and ground), the more of your bodyweight you support. You can even increase the range of motion by placing your hands on a pile of books, push up handles, etc.

Push Ups
Push Ups

5. Burpees

Burpees work every part of your body and send your heart rate soaring quickly. They are so effective, they can burn about 10 calories per minute! If you are doing between 10 and 20 reps per minute, burpees are a great  fat loss exercise at home. Burn more calories by increasing the pace.


6. Mountain Climbers

These are one of the best bodyweight exercises you can do, since they can be done anywhere and require no equipment while being quite challenging. Someone in the weight range of 65-68 kg can expect to burn around 30 calories after three sets of 40 repetitions.

Mountain Climbers


HIIT is a great fat burning home workout that you can do with or without equipment. It is perhaps the best workout for fat loss. 

HIIT stands for “High-Intensity Interval Training.” It is a workout program where you exercise in intervals, alternating between a high-intensity exercise (which is done for a short amount of time) and a less intense recovery period (done until exhaustion). 

It is the best way to boost your metabolism, lose those extra kilos and build strength, and it is a convenient fat loss exercise at home. Adding a 10 to 20-minute bodyweight HIIT workout to your week is beneficial when we are at home and can’t head to the gym. HIIT can include a combination of all of the above exercises in varying levels of intensity.

HIIT workouts
HIIT workouts

We hope this fat loss workout plan has been useful. If you would like to find a lasting solution to your weight issues, you can always reach out to us for more information regarding our weight management program. The program does more than just provide you with nutrition advice and a fat loss workout at home: we create customised meal plans that will help you stay healthy and gain lean muscle as you lose weight. Learn more here. 


How can you lose lower body fat with exercise at home?

You can try a fat loss exercise at home, like running, HIIT, stair-climbing, squats, lunges, one-leg deadlifts, lateral band walk etc. 

How often should one work out to see results?

You require a minimum of 150 minutes of exercise per week, with a mix of cardio, strength training and fat loss exercise at home to see results. Resistance exercises doesn’t burn as many calories as cardio does, but strength training actually keeps the burn going longer. And since it helps you hang on to metabolism-revving muscle, it’ll help your body burn more fat overall. Try to practice strength training, at least twice a week.

What exercise burns the most belly fat?

The most effective fat loss exercise at home to burn stomach fat is crunches. Start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.

Is it possible to lose weight with just exercise?

Doing some form of fat loss exercise at home is a great way to burn fat and shed inches, but a healthy diet needs to accompany your workout regimen for long-lasting results. 

Can you lose fat by exercising 30 minutes a day?

Some studies indicate that moderately overweight men who indulged in some form of fat loss exercise at home for 30 minutes per day did see a reduction of about 4 kilos over a three-month period.

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Lovneet Batra
Lovneet Batra is a clinical nutritionist with over a decade of experience treating patients and educating people on the benefits of a healthy diet. One of Delhi’s most sought-after nutritionists...
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