6 Quick Fat Burning Exercises Without Equipment

Burn Fat Without Workout Equipment

A lot of us believe we have to spend hours in the gym every day just to slim down. But that simply isn’t true. You can slim down with shorter workouts just as easily (if not MORE easily) than long cardio workouts.

While all exercise will help you burn fat, not all exercises are created equal. But the reason a lot of people are confused about this is, it’s not about duration – it’s about intensity.

So how do you burn fat without having to spend all day in the gym? The answer is very different than you think.

How to burn fat quickly.

Fun fact: you could slim down without doing a single minute of exercise each day. Yes, you read that correctly… you could do absolutely nothing and lose weight.

While a lot of sources out there will tell you there are special exercises that will magically melt the fat off your body (think “8-minute abs”), this idea is misleading at best. The truth is, shedding excess body fat is simply about burning more calories than you take in. That’s it.

So any product or company that claims you can “get abs in x minutes a day” isn’t telling you the whole story. Sorry if that’s what you came here looking for… it’s simply not true though. It’s all about calories in, calories out, and that starts with your diet (calories in).

That doesn’t mean exercise isn’t important though. Exercise increases your calorie burn each day making it easier to hit the “calorie deficit” you need for your body to turn to its energy reserves (fat) to function. And to do that, you don’t need to spend hours on the treadmill.

It’s very possible to burn enough calories to create a healthy deficit in a short time (as long as you have your diet in order). The trick is to keep your heart rate up for an extended period of time. Higher heart rate = more calories burned. And for that, you need a higher intensity workout (not longer duration).

That said, this is where our “fat burning exercises” come in.

Quick exercises that burn a lot of calories.

When done together, these exercises will help you keep your heart rate up for a sustained burst that will help you burn more calories in a short period of time. And the best part… you’ll also create an “afterburn effect”.

One of the benefits of high intensity training is that it boosts your metabolism for the rest of the day… helping you to burn more calories for the 24 hrs after your workout too. This includes while you sleep!

So to create a compounding effect, here’s how we recommend doing these exercises.

How to do these exercises.

To get the most out of these exercises, do them back to back for 30 seconds, with 30 seconds of rest in between. Repeat for three sets with 90 seconds of rest between sets.

Remember, the key is to keep the intensity up. That said, don’t overdo it. You can shorten/lengthen the intervals as needed and work your way up to 30 seconds (or make it more difficult) if you need to. Start small… but get started!

Additionally, keep your focus on form rather than speed. You’ll get more out of each movement if you do it correctly rather than quickly. So if some of this feels a little weird, don’t worry – get the movements down correctly and then up the intensity later.

Ready? Here we go.

Exercise #1: Jumping Jacks

A lot of us associate jumping jacks with our elementary school gym class. But they’re actually a great total body exercise. For example, someone who weighs 150 pounds will burn about 9.1 calories per minute doing jumping jacks (someone who weighs 200 pounds burns 12.2 calories per minute). Additionally, they make for a great warmup, since they help you stretch and relax your muscles before further exercise.

Exercise #2: Squats with a jump

Your legs are incredibly important your overall mobility. But as you get older, generally your leg strength starts to decrease. Jump squats are excellent for toning your entire lower body and backside, and they keep you strong and flexible simultaneously. Plus, they help with digestion as well. Need to make these easier? Feel free to take the jump out.

Exercise #3: Bicycle Crunches

Bicycle crunches (or bicycle kicks) are a fantastic exercise for working your entire core. With bicycles, you always have both feet off the ground which makes them a bit harder than standard ab crunches or situps. Again, focus on form here and make sure really to isolate the correct muscles… going too fast will negate all of the benefits you’ll get form this exercise.

Exercise #4: Burpees with a jump

There’s a reason why burpees are a favorite of elite military forces and extreme athletes alike. They are incredible at conditioning your entire body, including strength, flexibility, and cardiovascularly. And they burn serious calories. They will get you in better shape than just about any other exercise out there. Again, remember if you need to, you can always take the jump out to make it a little easier.

Exercise #5: Lunges with a jump



Much like squats above, lunges with a jump are phenomenal at strengthening your lower body – especially your thighs and butt. Plus, they help you improve balance and coordination as you get better at them. Again, you can make these easier at first by removing the jump. Additionally, make sure to focus on form with these… it’s easy to go too fast and “cheat”.

Exercise #6: Pushups


Pushups are great for working your chest, arms, and back. Plus, when you use the correct form, they also strengthen your abs and your legs too! While not everyone has the upper body strength to do 30 seconds of continuous pushups, you can make it easier by doing pushups on your knees rather than feet.

One more word on “fat burning exercises”…

Again, keep in mind that no exercise is going to help you burn fat if you’re not eating right. In order to see real results from these exercises, you need to get your diet in order first.

We’ve addressed this in other posts. But at a basic level, this means you need to eat foods that are both satiating and low calorie simultaneously. Foods like this include things like eggs, lentils/beans, nuts and nut butters, lean meats, and whole grains. As long as you keep the quantities of these reasonable, you’ll feel full but won’t go over your necessary calorie deficit.

Combine these foods with the exercises above and you’ll start to see results quickly. And you’ll feel great!

What questions do you have about burning fat with exercise and diet? Leave a comment below and we’ll help you answer them!

Learn more about Nature Advanced’s fat burning supplement

This article was originally posted on NatureAdvanced.com April 2018


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