Exercises to Lose Belly Fat and Build Lean Muscle – Bodyweight workouts are not only effective but also accessible, affordable, and easy to fit into even the busiest schedules. Plus, they’re perfect for anyone who dreads the gym scene or simply prefers the privacy of their living room. So, if you’re ready to crush your fitness goals without stepping foot in a gym, we’ve got you covered with a structured, equipment-free circuit designed to burn fat, build strength, and boost confidence.
“Bodyweight training is all about efficiency,” says certified personal trainer Sarah Lewis. “You don’t need equipment to challenge your muscles—you just need consistency and proper form. Every rep brings you closer to your goals.”
Let’s dive in and discover how you can transform your body—and mindset—with just five simple yet powerful exercises!
Your Equipment-Free Fat-Burning Circuit
Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete the circuit 2–3 times for a total workout time of 15–20 minutes. No equipment required—just your determination and a little space!
1. Plank Hold
The plank hold is a foundational exercise that sculpts your core while stabilizing your entire body. To perform it, start in a forearm plank position with elbows directly under your shoulders and your body forming a straight line from head to heels.
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Engage your core by pulling your belly button toward your spine and hold the position for 40 seconds. Avoid sagging your hips or hiking them too high, and keep your neck neutral by looking at the floor.
This move targets your core (especially the transverse abdominis), shoulders, and glutes, making it ideal for building endurance and improving posture. “Planks are your secret weapon for a strong, stable core,” says trainer Sarah Lewis. “Every second counts—embrace the challenge!”
2. Push-Ups
Push-ups are a powerhouse move for building upper body strength and torching calories without any equipment. Start in a high plank position with hands slightly wider than shoulder-width. Lower your chest toward the floor by bending your elbows, keeping your body in a straight line, then push back up to the starting position.
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This compound exercise targets your chest, triceps, shoulders, and core, giving you a full upper-body workout while engaging your abs for stability. Modify by performing push-ups on your knees or against a wall if needed. “Push-ups prove that strength starts from within,” says Sarah. “They’re tough, but they’re worth it.”
3. Squat Jumps
Squat jumps are a dynamic, high-energy exercise that ignites your legs while burning fat fast. Stand with feet shoulder-width apart, lower into a squat by bending your knees and pushing your hips back, then explosively jump upward, reaching your arms overhead.
Land softly and immediately lower back into a squat. This move targets your quads, hamstrings, glutes, and calves while elevating your heart rate for a cardio boost. Focus on landing softly on the balls of your feet to protect your joints and maintaining proper form throughout.
“Squat jumps are like a burst of energy,” says Sarah. “Feel the burn and embrace the power in your legs!”
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4. Mountain Climbers
Mountain climbers combine cardio and core work, making them a double-duty exercise for burning calories and tightening your midsection. Begin in a high plank position, then alternate driving your knees toward your chest in a running motion, keeping your core engaged and back flat.
Perform this move quickly but with control for 40 seconds. Mountain climbers target your core, shoulders, chest, and legs, providing a full-body burn. Avoid letting your hips rise or lower back arch to maximize effectiveness.
“Mountain climbers are proof that small movements can lead to big results,” says Sarah. “Keep pushing—it’s working!”
5. Glute Bridges
Glute bridges are a simple yet mighty exercise for shaping your lower body and strengthening your posterior chain. Lie on your back with knees bent and feet flat on the floor, hip-width apart. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top, then lower back down with control.
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This move targets your glutes, hamstrings, and lower back, helping you build strength and improve posture. Avoid overarching your lower back by engaging your core and focusing on squeezing your glutes at the top. “Strong glutes equal strong everything,” says Sarah. “This move is simple but mighty!”
Tips to Stay Motivated
- Start Small, Build Momentum: Even 15 minutes a day can make a difference. Celebrate each workout as a win.
- Track Your Progress: Take weekly photos or measurements to see how far you’ve come.
- Mix It Up: Swap exercises occasionally to keep things fresh and exciting.
- Stay Positive: Progress takes time, but every rep brings you closer to your goals.
- Celebrate Non-Scale Victories: Notice how your clothes fit better, how you feel stronger, or how daily tasks become easier.