12 Bodyweight Exercises To Stay Fit And Lose Fat At Home

Subarna Ghosal

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12 Bodyweight Exercises To Stay Fit And Lose Fat At Home

Exercise can boost your metabolism which also helps you to maintain and increase lean body mass. Among all exercises, strength training or weight training is a vital part of any fitness routine which builds muscle endurance, protects bone health, and muscle mass, etc. Whether you are an athlete or a normal person or an old, strength training is the key to flexibility, mobility, improved performance, and lower your risk to get an injury.

Bodyweight Exercises
Source: pinterest.ch

According to the American Heart Association, strength training is designed to improve the fitness level by targeting a specific muscle or group of muscle against external resistance like machines, free weights or even using your own body weight  

At any fitness level, one can and should strength train. And it doesn’t have to wait for hours at the gym to see results. It’ll sometimes take only 10 minutes of your effort to complete a full-body workout. Get set ready by grabbing a towel and a bottle of water.

Benefits Of Overall Bodyweight Exercises To Stay Fit

Benefits Of Overall Bodyweight Exercises To Stay Fit
Source: Muscle & Fitness
  • It boosts your metabolism thereby helps in fat loss.
  • It makes you stronger, fitter and benefits your balance, coordination, and posture. 
  • Many studies have well documented the health benefits of strength training, including helping people with some chronic diseases manage their conditions.
  • It regulates the insulin level and lowers inflammation thereby helps in reducing or alleviating the symptoms of many chronic conditions, including back pain, diabetes, arthritis, and heart disease
  • Improve brain health and cognitive functions
  • Improve mood and overall sense of well-being
  • Increase bone density and improve bone health

Home Workouts Using Bodyweights

To work out at home without equipment like dumbbells or barbells, you can simply use bodyweight exercises to get strong. But remember the loose body fat and build muscle. Using your body weight can help you burn excess body fat into lean muscle. Bodyweight exercises can be done anywhere, anytime, and are great for beginners and those looking to mix up their workout routine.

But the question comes to your mind sometimes: which strength or bodyweight training exercises I should do? However, that’s debatable. Everyone seems to have varying opinions on exercises.

12 Effective Bodyweight Exercises Without Any External Equipment


Source: Muscle & Fitness
  • First, squat down until your thighs are parallel to the floor and place your palms on the floor. Then kick your feet back as far as you can but keep your arms extended. Then when your feet land, jump them back in towards your hands, then jump up into the air. Land and immediately squat down for the next repetition.
  • When it comes to burning fat at home, few moves can do better.. It is quite effective in losing fat with zero equipment, try to work these into your home workout routine to boost up your heart rate.


Source: The Guardian
  • Here you need to put your weight on your forearms instead of your hands (your elbows should be directly beneath your shoulders).
  • You need to squeeze your glutes and embrace your core to lock your body into a straight line from head to heels.
  • Hold for some 20 secs. Take deep breaths in between.

Side Plank

Side Plank
Source: Women’s Health
  • From a plank position, you need to turn your body to the left, reaching your left arm up into the air towards the roof.
  • Then keep your left foot on top of the right, and pull your right waistline up away from the ground to work the entire right side of your body.
  • Come back to the plank position, and repeat it 10-15 times. Then perform the same exercise to the right. Always do according to your capacity.


Source: Times Now
  • First, take a plank position. Then tucked in your abdomen and your shoulders over your wrists, bend your elbows out to the sides, lowering your chest to the ground, and then get to a plank position. Repeat it 10-15 times or up to your capacity.
  • For beginner’s try to perform this exercise on your knees.

Triceps Dip

Triceps Dip
Source: Verywell Fit
  • Triceps dips are an excellent exercise to work the backs of your arms. Start by seating on the chair, and place your hands down on the edge next to your hips so that your fingers are facing towards your body.
  • Press down the palms of your hands and come up onto your feet in such a way that your knees are in the air directly over your ankles.
  • Bend your elbows and lower your butt down to tap the ground, and then straighten the arms to come up.

Mountain Climbers

Mountain Climbers
Source: Verywell Fit
  • Mountain climbers are total-body workouts that will build up strength in your core, back, arms, and legs. But if this exercise puts too much strain on your wrists, try to push your body up by placing your hands on a step to reduce the weight being placed on your arms.

Single-Leg Hip Raise

Single-Leg Hip Raise
Source: The New York Times
  • This exercise is actually adapted from yoga and targets the muscles in your glutes and abdomen. But keep your foot firmly planted on the floor as you do this exercise.
  • If not on a ground, you can place your foot on a step or bench as you do this exercise to allow you to raise your hips even higher.


Source: Runstastic
  • Stand with your feet open and shoulder-width.
  • Try to pull your navel in and towards your spine, and bend your knees reaching your butt back as if you’re sitting in a chair.
  • Then try to press down through your heels, and then stand back up to the starting position, squeezing the glutes at the top. Repeat this at least 10-15 times.


Source: www.self.com

This exercise primarily works the abs.

  • First lie down on a smooth, hard surface with your back on the ground. Keep your legs bent and place your hands either on your chest or behind your head. Then you’re pulling your belly button back into your spine.
  • Contract your abdominal muscles and raise your shoulder blades during the contraction. Your neck should be straight and don’t use hands to pull your neck. Hold this position for a couple of seconds. You should feel a slight burn in your abs. Continue for up to 10-12 repetitions.

High Knees

High Knees
Source: Well+Good
  • Stand with your feet hip-width apart.
  • Try running by bringing your knees up toward your chest as high as possible.
  • Try to keep your chest lifted, and your core engaged, and land lightly.

Jump Squats

Jump Squats
Source: popsugar uk
  • Stand with your feet slightly wider.
  • Sit your butt back and bend your knees to drop into a squat position, but keep your chest upright.
  • Jump up into the air as high as you can by straighten out your legs.
  • Land back on the floor with your soft knees.


Source: Healthline

A basic lunge works the muscles in your lower body, including your quadriceps, hamstrings, glutes, and calves.

To do this exercise:

  • Start by standing up tall, feet shoulder-width apart.
  • Step forward with your right foot, and lower your hips toward the floor until your right leg is at a 90-degree angle and your left knee is parallel to the ground. But your front knee should not go beyond your toes.
  • Lengthen your spine to keep your torso upright.
  • Hold this position for 5 seconds at least
  • Then step your right foot back, and repeat this movement with your left leg.
  • Repeat 10 to 12 times then take some rest.

Resistance Bands Exercises

These are another great tool for your strength training workout. They’re lightweight and versatile too and you can easily keep it at home.

Resistance Band Pull Apart

Resistance Band Pull Apart
Source: Bodybuilding.com
  • This exercise works the muscles in your back, shoulders, and arms.
  • First stand with your arms extended out in front of you at chest height.
  • Hold a resistance band with both hands. The band should be parallel to the ground.
  • Keeping your arms straight, pull the band toward your chest by moving your arms outward to your sides. Initiate this movement from your mid-back.
  • Squeeze your shoulder blades together, and keep your spine straight, then slowly return to the starting position.
  • Do 1–3 sets of 15 reps.

Resistance Band Leg Press

Resistance Band Leg Press
Source: YouTube
  • This exercise works your quadriceps, hamstrings, calves, and glutes. Like a leg press on a weight machine, this exercise makes you work against gravity.
  • Lie on your back and lift your feet off the ground.
  • Bend your knees, creating a 90-degree angle. Flex your feet, pointing your toes upward.
  • Wrap the resistance band around your feet and hold the ends.
  • Press your feet against the bands until your legs are fully extended.
  • Bend your knees to return to a 90-degree angle.
  • Do 1–3 sets of 10–12 reps.

High-Intensity Interval Training (H.I.I.T.)

It is another form of excellent metabolism booster. An exercise method that includes a series of short bursts of intense exercise and is based on the principles of high-intensity interval training (HIIT), which uses short bursts of strenuous exercise to make a great impact on the body like as follows:

  • Start with warmups
  • Jumping jacks – 1 min
  • Half to full Squats – 1 min
  • Spot jog – 1 min
  • Again squats – 1 min
  • Jumping Jacks – 1 min
  • Cooldown
  • Try doing at-least 3 -4 sets depending on your fitness level with a proper rest.


Doing 30 to 45 minutes of strength training two to three times a week is an excellent way of building lean muscle mass, burning calories, and boosting your metabolism. This, in turn, can help you burn body fat and make weight loss easier.

Precautions To Follow

Start With A Warm-up

  • Always remember to start with a warm-up for 5 mins at least prior starting exercise. This can include brisk walking, jogging on the spot, or movements that work your legs, arms, etc.
  • Always remember to complete your workout by cooling down for about 5 minutes. This allows your breathing and heart rate to transition into a resting state. Options include a few yogas, gentle stretches, etc.

You’re Workout Gear

  • Keep your clothes loose and easily breathable.
  • A pair of comfortable sneakers will do. You can also do it barefoot on a non-slippery surface.
  • You can use a stopwatch or the timer on your phone.
  • Any 7/3 foot area will work.
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