10 Best Workouts at Home To Lose Belly Fat Without Equipment

Why home workout is good option?

Going to the gym is one way to get in a great workout program. However exercising at home can be just as effective and convenient. While a gym provides a dedicated space, home workouts offer more flexibility and can be more efficient.

At home you don’t need equipment, you can do exercise with your own body weight. Doing exercise with your own body weight is known as calisthenics. Calisthenics is great for reducing belly fat. Calisthenics involves compound exercises and requires a lot of movement, making it better for losing weight and defining your muscles. When done regularly, body weight is best for building strength and muscle size.

Regular physical activity is good for both our physical health and our mental wellbeing. The benefits of regular exercise at home include a lower risk of heart disease, stroke, some forms of cancer and dementia. Working out at home can also help to relieve stress and alleviate depression and anxiety.

Benefits of doing regular exercise

  • It makes you feel happier. 
  • It helps with weight loss. 
  • It is good for your muscles and bones. 
  • It  increases your energy levels. 
  • It reduces your risk of chronic disease. 
  • It helps skin health. 
  • It helps your brain health and memory.

Add these things with home workout to reduce belly fat quickly

  1. Add Protein to Your Diet. 
  2. Eat Nutritious Whole Food .
  3. Avoid Processed Foods.
  4. Buy Healthy and Nutritious Foods for Snacks.
  5. Reduce Your Intake of Added Sugar. 
  6. Drink More Water. 
  7. Drink  Unsweetened Coffee. 
  8. Supplement With Glucomannan.

While doing exercise at home many people can do more than 300 push-ups a day. But for an average person, even 50 to 100 push-ups should be enough to maintain a good upper body, provided it is done properly. You can start with 20 push-ups, and can gradually improve to this number.

As a general goal, aim for at least 30 minutes of body weight exercise every day. If you want to lose weight, maintain weight loss or reducing belly fat, you may need to exercise more.

Your nutrition plays a major role in achieving your goal of reducing belly fat.  It’s important to eat a small meal or snack 30 minutes before your workout to ensure you have enough energy to complete the workout. You should eat something that will sustain your energy, improve your performance, help you recover quickly, and don’t forget to hydrate your body.

Your pre-workout meal often depends on your choice of workout. The best things to eat 30 minutes before a workout include oats, protein shakes, bananas, whole grains, greek yogurt, apple, boiled eggs, caffeine and smoothies.

Bodyweight Exercises at Home

1. Push-ups

Push-ups are one of the staple compound bodyweight exercises that builds upper body muscle and enhances core strength and stability.

Push-ups work your chest, back, core and arm muscles, particularly triceps. Be careful not to place your weight on your wrists as this can cause injury.

2.  Pull-Ups

This exercise uses your body weight for a powerful upper body workout. However, the move will require a pull up bar or some mechanism to do it safely.

This exercise develops complete upper body strength and back. As it challenges the muscle groups responsible for both pulling and pushing movements. It also develops coordination, timing and balance.

3. Bodyweight Squats

Bodyweight squats are fundamental when you need to workout at home. They’re great for high-intensity interval training circuits. These compound bodyweight exercises work both the lower body muscle groups as well as build core strength.

This exercise strengthens the quadriceps, hamstrings, and glutes. It also develops balance and concentration. Remember to keep your proper form and put your weight on your heels.

4. Jumping Lunges

Lunges are another staple for at-home bodyweight exercises. Jumping lunges are an explosive  exercise that will take your bodyweight training to the next level and reduce a ton of belly fat.

This combines cardiovascular exercise and strengthening of the entire leg, quadriceps, hamstrings, and glutes. To prevent injury, maintain proper form. Start very slowly and try to land softly. Proceed with extra caution if your knees are more prone to injury.

5. Planks

Planks are a versatile isometric exercise that increases core strength. It’s a great addition to an upper body bodyweight circuit, as well as an important exercise for other movements, such as mountain climbers.

This exercise strengthens the entire core. If you’re shaking, you’re doing it right. This can be really good exercise to increase core strength..

6.  Burpees

Burpees are amazing bodyweight training exercises . This full-body workout is a must-add to your high-intensity interval training circuit at home and the studio.

This is a full body exercise for strength, endurance, cardio fitness and it helps boxers develop explosive movement. Again, maintain form and work at your own pace to avoid injury and strain, especially to your wrists and knees

8.  Jump  Squats

Also known as jump squats, these explosive compound movements will take your high intensity interval training to the next level. This exercise is best for reducing belly fat.

This explosive progression of bodyweight squats works the lower body and core, and builds explosive movement. This can be harsh on knees so remember to start slowly to master form and to land carefully.

9.  Jumping Jacks

This classic will get your blood flowing and increase your heart rate. Jumping jacks are simple cardio and a complete body exercise.

They’re a great addition to your workout routine for cardiovascular health either as a warm-up or circuit training exercise. This can be harsh on ankles and knees for some.

10.  Running High Knees

Run on the spot, as quickly as possible, lifting knees to chest.This exercise is great for reducing belly fat.

Running on the spot with high knees is a simple, yet great, cardio, leg and core exercise.

Create your own Circuit training program

This consists of a consecutive series of exercises done one after the other with small rest between each exercise. 

Beginner Bodyweight Workout Circuit Program

  • Squats 10 reps
  • Lunges: 10 reps
  • Plank: Hold for 20 seconds.
  • Burpees. 10 Reps
  • Push-ups. 10 Reps
  • Running High Knees. 15 Seconds
  • Crunches. 10 Reps

Advanced Bodyweight Workout Circuit Program

  • One-legged squats – 10 each side 
  • Jump Squats: 25 reps
  • Walking lunges: 30 reps (15 each leg)
  • Pull-ups: 10 reps 
  • Burpees : 15 reps
  • Running High Knees: 60 Seconds 
  • Push-ups: 25 reps
  • Plank: 50 Seconds

One circuit is completed when all of the above exercises have been completed. Multiple circuits can be done in one training session to burn a ton of calories and reduce belly fat. 

Circuit training is an excellent exercise to help you lose belly fat along with a healthy diet. So if you need to lose weight because you have a condition like diabetes, high blood pressure, or high cholesterol, above exercise is a good choice for you. It’s intense, so check with your doctor first and start with one circuit and gradually level up for multiple circuits.

Benefits of Circuit Training

  • Strengthen you. Regardless of your fitness goals, it improves muscular strength.
  • Improves cardiovascular health. 
  • Time Efficient.
  • Reduces belly fat by burning a ton of calories
  • Beats Boredom by adding variety in exercise..

Post workout meals:

When you’re working out, your muscles use up glycogen stored in your body— the body’s preferred fuel source especially during high- intensity workouts. This results in your muscles being depleted of glycogen. You need to eat immediately after your workout. In order to loose body fat and increase muscles mass you need to eat nutritious food post-workout.

  • Grilled chicken breast, vegetables and rice.
  • Egg omelet with avocado and toast.
  • Salmon and sweet potato.
  • Oatmeal, whey protein, banana and almonds.

Foods you should avoid eating after a workout

  • Sugary drinks. 
  • Processed energy bars. 
  • Low-carb meals. 
  • Sports drinks. 
  • Salty processed foods. 
  • Fried foods. 
  • Sweetened Coffee. 
  • Eating nothing.

Leave a comment