You don’t need a gym membership or costly gear to lose weight—simple home workouts can be just as effective. With the right exercises for weight loss at home, you can burn fat, boost your metabolism, and get fit from the comfort of your living room.
These seven exercises are beginner-friendly, require minimal or no equipment, and are designed to help you shed pounds effectively. Let’s dive in!
Top 7 Fat-Burning Exercises in 2025
Jumping Jacks
Jumping jacks are a fantastic full-body exercise that gets your heart pumping and burns calories fast. They work your legs, arms, and core while improving cardiovascular health. A 30-minute workout can burn approximately 150–200 calories, depending on your effort.
How to Do It: Stand upright with your feet together and arms comfortably resting at your sides. Jump, spreading your legs to shoulder width while lifting your arms overhead. Jump back to the starting position. Perform 3 sets lasting 30 to 60 seconds each, resting for 15 seconds between sets.
Tip: Keep your movements quick and controlled to maximize fat-burning.
High Knees
High knees are a high-intensity exercise that targets your core, legs, and heart rate. They mimic running in place but with more effort, making them great for torching fat. At a brisk pace, you can burn roughly 100 calories in just 10 minutes.
How to Do It: Stand tall and jog in place, lifting your knees to hip height with each step. Swing your arms naturally to stay balanced. Target 3 sets of 30 to 45 seconds each, with 15-second rests between sets.
Tip: Engage your core to keep your posture stable and boost calorie burn.
Bodyweight Squats
Squats are a powerhouse move that builds muscle and burns fat, targeting the glutes, quads, and hamstrings. They also engage your core for stability, making them a great all-around exercise for weight loss at home.
How to Do It: Stand with your feet shoulder-width apart. Stand with your feet shoulder-width apart. Bend your knees and lower your body like you’re sitting into a chair, keeping your chest lifted and your knees behind your toes. Drive through your heels to rise back up. Do 3 sets of 12-15 reps.
Tip: Add a small jump at the top of each squat for an extra calorie-burning boost.
Push-Ups
Push-ups strengthen your chest, shoulders, arms, and core while burning calories. They’re versatile and can be modified for beginners, making them ideal for home workouts. A 10-minute session can burn around 70-100 calories.
How to Do It: Begin in a plank position, placing your hands slightly wider than shoulder-width apart. Lower your body until your chest is just above the floor, keeping your core engaged. Push firmly through your palms to raise your body back to the starting position. For beginners, try knee push-ups. Aim for 3 sets of 10-12 reps.
Tip: Keep your body aligned from head to heels to avoid strain and maximize effectiveness.
Mountain Climbers
Mountain climbers are a high-energy exercise that blends cardio with core and strength training for a full-body workout. They target your core, legs, and shoulders while spiking your heart rate, making them perfect for fat-burning.
How to Do It: Begin in a plank position. Quickly pull one knee toward your chest, then switch legs, moving as if running horizontally. Keep your core tight. Perform 3 sets of 30 to 45 seconds each, with a 15-second rest between sets.
Tip: Move at a steady pace to maintain form and avoid slipping.
Plank
Planks are a low-impact exercise that builds core strength and endurance, which supports fat loss by improving overall stability. They also engage your shoulders, back, and glutes, burning calories quietly.
How to Do It: Lie face-down, then prop yourself on your forearms and toes, keeping your body in a straight line. Hold the position for 20 to 60 seconds, based on your fitness level. Aim for 3 sets with 15-second rests.
Tip: Avoid letting your hips sag or rise to get the most out of this exercise.
Burpees
Burpees are a full-body, high-intensity exercise that burns fat like few others. They combine a squat, plank, and jump, working nearly every muscle while skyrocketing your heart rate. Depending on how hard you work, burpees may burn between 10 and 15 calories per minute.
How to Do It: Stand, then squat and place your hands on the floor. Jump back into a plank, do a push-up (optional for beginners), then jump your feet back to your hands. Leap upward with arms raised. Do 3 sets of 8-12 reps.
Tip: Start slow to perfect your form, then increase speed for maximum impact.
Why These Exercises Work
These exercises for weight loss at home are effective because they combine cardio, strength, and core work. High-intensity moves like burpees and mountain climbers burn calories quickly, while strength exercises like squats and push-ups build muscle, which boosts your metabolism over time. Planks and similar moves improve stability, helping you perform better in all activities.
Creating a Home Workout Routine
To maximize fat-burning, combine these exercises into a circuit. Here’s a sample 20-minute routine:
- Warm-Up (5 minutes): Light jumping jacks and dynamic stretches.
- Circuit (12 minutes): Do each exercise for 45 seconds, rest for 15 seconds, then move to the next. Complete two rounds.
- Cool-Down (3 minutes): Stretch your legs, arms, and back.
Aim for 3-5 workouts per week, adjusting intensity based on your fitness level.
Tips for Success
To make the most of your exercises for weight loss at home, keep these tips in mind:
- Stay Consistent: Aim for regular workouts, even if they’re short. Consistency beats perfection.
- Pair with Nutrition: Combine exercise with a balanced diet rich in protein, veggies, and healthy fats to support weight loss.
- Track Progress: Use a journal or app to log your workouts and celebrate small wins.
- Modify as Needed: If an exercise feels too hard, start with easier versions, like knee push-ups or step-back burpees.
Common Mistakes to Avoid
Avoid these pitfalls to ensure effective workouts:
- Skipping Warm-Ups: Always warm up to prevent injury and improve performance.
- Poor Form: Focus on proper technique to avoid strain and get better results.
- Overdoing It: Rest days are crucial for recovery and preventing burnout.
- Ignoring Diet: Exercise alone won’t lead to weight loss if your diet isn’t balanced.
Benefits Beyond Weight Loss
These exercises do more than burn fat. They improve heart health, boost energy, and enhance mood by releasing endorphins. Regular workouts also build confidence and make daily tasks easier, like climbing stairs or carrying groceries.
Final Thoughts
The exercises for weight loss at home listed here—jumping jacks, high knees, squats, push-ups, mountain climbers, planks, and burpees—are simple, effective, and equipment-free. They fit into busy schedules and deliver results when done consistently.
Pair them with a healthy diet, stay patient, and you’ll see progress in your weight loss journey while feeling stronger and more energized.
