4 Best Home Workouts to Lose Belly Fat Without Weights

Struggling to lose stubborn belly fat but don’t have access to a gym or equipment? You are not alone. Whether it’s a lack of time, space, or resources, many people face challenges when it comes to finding effective ways to stay fit at home. The good news? You don’t need fancy equipment or a dedicated home gym to burn fat and strengthen your body. These four home workouts to lose belly fat are expertly designed to help you burn calories, engage your body, and improve your fitness, all with just your body weight.

By mixing different training styles, from traditional straight sets to time-focused circuits like EMOM (Every Minute After Minute), you’ll keep your sessions engaging and your muscles guessing. This variety is crucial to avoiding plateaus, staying consistent, and achieving long-term results.

Let’s address a key point right away: one-off reduction is not possible. You can’t just target belly fat with a single exercise or workout. However, incorporating full-body movements that boost your metabolism and strengthen your core will reduce overall body fat while toning your midsection. The result? You are stronger, leaner and more defined.

These at-home workouts are quick, effective, and accessible to all fitness levels, making them ideal for busy schedules or anyone looking to maximize their home workout.

In this article:

Why These Workouts Are the Best Ways to Lose Belly Fat

These workouts work because they engage multiple muscle groups (compound exercises), boost metabolism, and elevate heart rate. Incorporating high-intensity intervals, circuits, and dynamic strength movements will burn calories during the session and create an afterburn effect (EPOC – excess post-exercise oxygen consumption). This means your body continues to burn calories long after training.

Bodyweight exercises also naturally strengthen your core, the foundation of all movement, while improving overall stability and endurance. If you want to lose weight, tone up, or simply feel more energetic, these routines offer a comprehensive way to do it without leaving your living room. As a bonus, you will be able to progress easily in your workouts. If you do these workouts for a week or two, it’s easy to add more time or repetitions to increase the intensity.

Workout #1

What you need: Just your body! This 20-minute workout alternates between two exercises (a superset), keeping your muscles engaged and your heart rate elevated.

The routine:

• A1. Jump Squats (3 sets of 12 reps)
• A2. Pushup to Shoulder Tap (3 sets of 10 reps per side)
• B1. Reverse Lunge with Knee Drive (3 sets of 12 reps per leg)
• B2. Plank Hip Dips (3 sets of 15 reps)

Instructions: Perform the first 2 exercises in superset (A1. and A2.), moving from one to the other without rest. Rest 30 seconds after completing the superset before moving on to the next pair. Complete 3 rounds of each superset.

How to proceed:

1. Jump squats

1. Stand with your feet shoulder-width apart, toes pointed slightly outward.
2. Bend your knees and push your hips back slightly to squat.
3. Keep your chest straight and your knees aligned over your toes.
4. Push through your heels to explode upward, jumping as high as possible.
5. Land gently on the balls of your feet, immediately lowering into the next squat.

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2. Pushup to shoulder tap

1. Start in a plank position with your hands under your shoulders and your body forming a straight line from head to heels.
2. Lower your chest to the floor, keeping your elbows at a 45-degree angle.
3. Push back to the starting position.
4. Raise your right hand to tap your left shoulder without rotating your hips.
5. Return your hand to the floor and repeat, alternating sides.

3. Reverse lunge with knee workout

1. Stand straight with your feet together.
2. Step your right foot back, lowering yourself into a lunge until your left thigh is parallel to the floor.
3. Push through your left heel to return to standing, bringing your right knee toward your chest.
4. Repeat on the same side for all repetitions, then switch legs.

4. Plank Hip Dips

1. Start in a forearm plank position with your elbows under your shoulders.
2. Engage your core to keep your body in a straight line.
3. Rotate your hips to the left, gently tapping the floor.
4. Return to center, then turn to the right.

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Workout #2

What you need: This full-body workout is designed to keep you moving nonstop for about 25 minutes. It’s perfect for burning fat and building endurance.

The routine:

1. High knees (45 seconds)
2. Bodyweight squats (12 reps)
3. Mountain climbers (45 seconds)
4. Glute bridges (12 reps)

Instructions: Perform each exercise in sequence, without rest between movements. After completing all 4, rest for 1 minute. Repeat for 3 to 4 rounds.

How to proceed:

1. High knees

1. Stand with your feet hip-width apart and your arms at your sides.
2. Bring your knees toward your chest as quickly as possible, alternating legs.
3. Swing your arms in time with your legs for added momentum.
4. Maintain a fast, steady pace for a full 45 seconds.

2. Bodyweight Squats

1. Stand with your feet slightly wider than shoulder-width apart, toes pointed outward.
2. Bend your knees and push your hips back as if you were sitting in a chair.
3. Lower until your thighs are parallel to the floor, keeping your chest lifted.
4. Push through your heels to return to standing.

3. Mountaineers

1. Start in a high plank position with your hands under your shoulders.
2. Drive your right knee toward your chest while keeping your back flat.
3. Quickly switch legs, extending your right leg back while your left knee moves forward.
4. Continue to alternate as quickly as possible.

4. Glute Bridges

1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
2. Press your heels into the floor to lift your hips until your body forms a straight line.
3. Squeeze your glutes at the top, then slowly lower them.

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Workout #3

What you need: This workout alternates intense exercise and active recovery for a fat-burning boost in just 20 minutes.

The routine:

1. Burpees (30 seconds)
2. Side plank (15 seconds per side)
3. Skater Jumps (30 seconds)
4. Active recovery: walking in place (30 seconds)

Instructions: Perform the exercises in order, resting 30 seconds between rounds. Aim for 3-4 rounds total.

How to proceed:

1. Burpees

1. Start standing with your feet shoulder-width apart.
2. Squat down with your hands on the floor.
3. Return your feet to plank position.
4. Perform a push-up, then jump your feet forward.
5. Explode upwards in a jump.

2. Side plank

1. Lie on your side with one elbow directly under your shoulder.
2. Stack your legs and lift your hips to form a straight line from head to toe.
3. Hold the position for 15 seconds before switching sides.

3. Skater jumps

1. Stand with your feet shoulder-width apart.
2. Jump to the right and land gently on your right foot.
3. Immediately jump to the left, imitating a skating motion.

4. Walk in place

1. Stand straight and raise one knee toward your chest.
2. Alternate legs, swinging your arms to gain momentum.

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Workout #4

What you need: A quick, fast-paced 15-minute workout that gets you moving for a full-body calorie burn.

The routine:

1. 5 sautéed lunges (per side)
2. 8 push-ups
3. 15 cycling sessions
4. 12 Russian twists (per side)

Instructions: Perform the exercises at the beginning of each minute. Use the remaining time to rest before the next minute begins. Repeat for 15 minutes.

How to proceed:

1. Skipped lunges

1. Start in a lunge position with your right foot forward and your left foot back.
2. Lower yourself into a lunge, bending both knees to 90 degrees.
3. Explode upward, switching legs in the air to land with your left foot forward.
4. Land softly and immediately launch into the next lunge.

2. Push-ups

1. Start in a plank position with your hands directly under your shoulders.
2. Lower your chest to the floor, keeping your elbows at a 45-degree angle.
3. Push back up to the starting position, maintaining a straight body line from head to heels.

3. Bike crunches

1. Lie on your back with your hands lightly touching the sides of your head.
2. Lift your shoulders off the floor and place your knees in a tabletop position.
3. Rotate your torso to bring your right elbow toward your left knee as you extend your right leg.
4. Switch sides by bringing your left elbow toward your right knee.
5. Continue alternating in a pedaling motion.

4. Russian twists and turns

1. Sit on the floor with your knees bent and your feet flat on the floor.
2. Lean back slightly so that your torso forms a 45-degree angle with the floor.
3. Raise your feet slightly off the ground (or keep them on the ground for balance).
4. Clasp your hands and twist your torso to the right, bringing your hands toward the floor next to your hip.
5. Return to the center, then turn to the left.
6. Continue alternating sides for 12 twists per side, making sure your core remains engaged throughout.

Jarrod Nobbe, MA, CSCS