Body Weight Exercises for Fat Loss at Home


Are you looking to lose some weight, build some muscle but just don’t have the money and time to go to a gym?

The great news is, you can still lose weight by exercising with just your body weight. Best thing is, you can do these exercises in the comfort of your own home.

So no more fancy gym memberships and driving through traffic just so you can run on a treadmill.

People might think bodyweight exercises are a waste of time. However, these exercises allow you to transition from one exercise to another quick and easy.

This is awesome if you’re trying to lose more body fat. With shorter rest periods between exercises, it will allow you to keep your heart rate up and skyrocket your metabolism.

Running or Walking

You don’t need any expensive treadmills or ellipticals, just your legs and a comfortable pair of running shoes.

Ever wondered how athletes have amazing abs? They stick to a clean diet and burn their calories off through cardio training.

When you’re running or doing any form of cardio, remember to keep your core tight.

Tip: Try walking for at least 15 to 30 minutes. Depending on your fitness levels, you can add increments of 5 to 10 minutes combined with some slow jogging.



Squats is one of the best bodyweight exercises you can do. Squats help strengthen multiple muscle groups on your body, making it an efficient and effective exercise if you’re looking to build mass over time.

Furthermore, squats also help with loosening up tight muscles. For example, your hip muscles can become tight, leading to. This can lead to back pain and muscle imbalance.

Start with placing your feet shoulder-width apart, put your arms straight in front of you like Superman or place them behind your head.

Now imagine you were sitting down on a chair but this time the chair is not there. Push your hips and butt back while bending your knees.

Pop back up by pushing through your heels, keeping your chest up, back flat and looking straight ahead.

Try your best to squat as low as you can to experience the full benefits of squats.



Push Ups

Push-ups target your chest, shoulders, triceps and core muscles. It’s one of the best exercises you can do almost anywhere.

Place your hands on the ground, just slightly wider than should-width and lower yourself. the key is to keep your body tight, squeeze our glutes and tense your abs.



Pull-Ups and Chin-Ups

Also known as the upper body squat, both pull-ups and chin-ups work the back and arms. Chin-ups can be much easier to perform as it places a bit more stress on the biceps compared to pull-ups.


Pull-ups: your palms facing away from you


Chin-ups: your palms facing you

Start with your arms fully extended, hands about shoulder width apart, chest up and shoulders back. Pull yourself up toward the bar. Lower yourself slowly and focusing on a  controlled motion. Repeat until failure.

If you’re struggling to perform a single rep, you can focus on negatives. Simply jump and grab onto the bar like you’re about to do a chin-up/pull-up.

Now you will need a boost so that you jump above the bar and descend slowly until you reach the bottom. Negatives are great for building strength to prepare you for the real thing.



Crunches can help strengthen your core and also tones your abs. Performing many crunches may feel effective, however, they are not the best exercise for your abs.

Lie on your back with your knees bent and feet flat on the floor, hip-width apart

Place your hands behind your head. Gently pull your abdominals inward. Hold for a moment at the top of the movement and slowly lower back down.



Walking Lunges

Lunges are a great exercise for building more mass in your thighs. Start off with taking a step forward so that your knee is bending at 90 degrees. To make this exercise more challenging, you can hold dumbbells to add more resistance to your lunges.



Tricep Dips

Tricep dips target the muscles that run backside of your upper arm, from should to elbow. Tricep dips do not require fancy equipment and help tone your arms.

Position your hands shoulder-width apart on a secured bench or chair. Lift your butt off the front of the bench with your legs extended. Arms are straightened, keeping a little bend in your elbows to keep tension on your triceps.

Slowly bending your elbows to lower your body towards the floor until your elbows are at about a 90-degree angle.

Press down into the bench to straighten your elbows, returning to the starting position. This completes one rep. Keep your shoulders down as you lower and raise your body.




Losing fat loss at home without expensive equipment is no different from being in the gym.

You need to focus on progressive overload, eat nutritious foods and resting enough for optimum recovery, ready for the next workout.

Before exercising, don’t forget to warm up to avoid injuries.

Spend about 5 minutes to get your heart rate pumping and muscles warm but don’t wear yourself out.

What are your workout routine ideas? Let me know in the comments.


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