Best Workout Routine For Weight Loss At Home | No Equipment

1. Caloric Deficit

Today, I’m going to be showing you how to burn fat fast right from home without any equipment. And to do that, we’re going to need to be applying these five things. The first thing is being on a caloric deficit, preferably a 300 to 500 calorie deficit. As well as avoiding sodas, sugary drinks, and processed foods.

You can do a Calorie Deficit Calculation if you want.

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2. Consuming More Protein

So, your main goal should be to burn more calories than you’re consuming daily. And that’s going to lead us to the second thing that you should be doing to burn fat fast from home, and that’s going to be consuming more protein and filling up on veggies.

food for losing fat

High protein intake will boost your metabolism and help you to burn more calories as well as build more muscle. And having more muscle mass, you’ll burn more calories as opposed to having fatter tissue. And that’s because muscle tissue is metabolically more active and burns more calories than fat tissue.

Vegetables for burning fat

Now you also want to be filling up on your veggies because they’re filled with lots of water, vitamins, and fiber. And they’re also low in calories, helping you to stay full in a deficit.

3. Drink More Water

Now, the third thing you want to be doing is drinking more water. Water is required to metabolize, stored fat, and carbohydrate. Water helps remove waste from your body.

Drink more water

And it also assists in your workouts. Keeping your body hydrated, and help reduce muscle cramps and fatigue.

Drinking water can also suppress your appetite, which is another great way to help you maintain your caloric deficit.

4. Get Enough Sleep

Now, the fourth thing you want to be doing is making sure that you’re getting enough sleep. Sleep enhances your physical activity as well as prevents insulin resistance.


So not only will getting enough sleep to give you more energy to burn more calories, but you’re also allowing your muscle fibers to repair and recover, preventing injury and improving your gains.

Now, on the other hand, poor sleep can decrease your resting metabolism, causing you to burn even fewer calories. So, it’s important that you’re getting enough sleep and rest, and allowing your body to recover.

5. Workouts

Now, moving onto the fifth and last thing. That’s going to be, of course, working out. Not only does it burn calories, but it also increases your metabolism. Working out will also allow you to build muscle, which will help prevent muscle loss on a caloric deficit.

Best Workout Routine For Weight Loss At Home | No Equipment

Now, when you’re trying to burn fat fast, your goal would be to burn as many calories as you can in the least amount of time. And to do that, you need to select exercises for your workout that are effective at burning calories and that you can do for a duration of time.

And preferably, a high interval training style. HIIT training is way more effective at burning calories than steady-state cardio when it comes to burning calories effectively in the least amount of time. And HIIT training has an afterburn effect that will allow you to continue to burn calories throughout the day, even after you’ve completed your workout. And that’s exactly what we’ll be doing today to burn fat fast from home without any equipment.

So, if you’re ready to get started, all you’re going to need is to make some space. Then download the Heria Pro app if you haven’t already in the App Store or Google Play Store. You should find this routine and then you’re ready to get started. We have seven highly effective calorie-burning exercises. We’re going to be going for 45 seconds each exercise, with a 15-second rest in-between.

This is how we’re going to incorporate HIIT training, allowing us to burn more calories effectively in a shorter amount of time and continue to burn calories even after we finish this workout.

High-Knee Taps

So, if you’re ready to get started, we’re going to start with the first exercise, a good warm-up. That’s going to be high knee taps for 45 seconds. You’re going to come up with one knee. Then up with the other. Squeeze your core, regulate your breathing.


You want to go at your own pace, don’t gas yourself out. Just start warming up your body.

Here we go. Five, four, three, two, and one. All right, there we have it. The very first exercise, great warm-up.


Now we’re going to be getting into something a little more intense, bringing up the intensity with some burpees. Now there are different levels of burpees. So, I want you to choose a level that’s going to challenge you, but allow you to do it for a full 45 seconds.

working out for losing fat

So, if you’re a complete beginner, I want you to come down. stand up. If you want to take it up, throw a push-up in there.

Next level, add a jump. If you want to add more intensity, bring up your knees. Five, four, three, two, one. All right, here we go with the second exercise. Bringing up the intensity and now we’re going to bring it a bit back down.

Jumping Jacks

The next exercise is jumping jacks. So, take a second to catch your breath. In through your nose, out through your mouth. We’re ready to get started. Now you want to squeeze your core the entire time as well as regulate your breathing.

Jumping Jacks

If you do feel fatigued at any moment, of course, you can slow down. But don’t stop. If you do need to stop, take a second to catch your breath, and then keep ongoing.

You want to keep going for the full 45 seconds to create your high intensity. Here we go, the last couple of seconds. Five, four, three, two, and one. All right, moving on. The next exercise we’re going to get into is going to be push-ups. Bringing up the intensity again for this next exercise.


If you can’t do push-ups for a full 45 seconds, I want you to do them on an elevated surface. Choose an elevation that’s going to challenge you, but allow you to complete push-ups for a full 45 seconds. We’re going to go all the way down. Chest to the ground, back up. You want to squeeze with your hands as well as your core. Keep your whole body straight.


Last couple of seconds. Five, four, three, two, one. All right, 15-second break.


The next exercise we’re going to get into is going to be another core killer, high plank to low plank. we’ll be using different angles and body positions. Not only to engage our core but to help us burn more calories, which is going to help us burn more fat.

hight plank to low plank

So, let’s get into position. We’re going to go for 22 seconds on one side, and then we’re going to go 22 seconds on the other side.

So, you want to get into a high plank. Then get down one arm at a time into low plank. Keep your core tight. All right, switch. Here we go. Five, four, three, two, and one. All right, take a tiny little break, 15 seconds. We’re getting into the next exercise, again we’re going to switch the position.

Cycling Crunches

We’re going to go by bicycle. And for this exercise, you want to lay flat on your back. Here we go. One leg fully extended. The opposing knee is going to come up, touch your elbow. Full extension. Again, you want to create that intensity. Try not to slow down. But if you need, to go ahead. You can slow it down, but do not stop.

cycling crunches

Almost there, we just have one more exercise after this. Here we go, last couple reps. Give it everything you got. Five, four, three, two, one. All right,


let’s get on our feet for this last exercise. We’re going to go for switching lunges for a full 45 seconds. You want to give it everything you got for this last exercise. Now, if you have bad knees or you can’t jump for whatever reason, you can always get into the lunge and just walk it out. 

LUNGES exercise

For everybody else, I want you to jump and give it everything you got. The last exercise, let’s go for it.

Here we go, the last couple of seconds. Five, four, three, two, and one. There you have it. Last exercise to end this routine. And you are probably drenched in sweat, in just seven minutes without the need for any equipment right from home.

So, make sure to do this routine and follow these five steps to be burning fat fast from home. And if you were able to get through this routine with me, congratulations. You’re on your way to getting shredded and building a solid physique. 

And the more you do this, you’re going to be able to go for more rounds. And to benefit the most out of this routine, you want to be able to do it at least three to four rounds to complete the routine.

If you Want you can check out our selected best workout equipment for exercise at home.

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