10 Fat-Burning No-Equipment Workouts to Build Strength

According to a study published in the Journal of Sports Sciences, bodyweight training can be just as effective as traditional weight training when it comes to building muscle and burning fat — especially when performed at high intensity.So, let’s get to it. Below are 10 powerhouse fat-burning workouts you can do anywhere, anytime — zero gear required!

1. Jump Squats

Explosive. Intense. Effective. Jump squats are one of the most efficient lower-body moves to burn fat and build strength simultaneously.This plyometric exercise primarily targets your quads, glutes, and calves, but don’t be fooled — your core and cardiovascular system will be fully engaged, too. The motion of squatting down and powering up into a jump creates a high-intensity interval that revs up your calorie burn while developing lower-body power.Doing jump squats in short bursts — say, 30 seconds on, 15 seconds rest — mimics HIIT-style training. This triggers excess post-exercise oxygen consumption (EPOC), also known as the afterburn effect. Translation? You keep burning calories even after your workout is done.Plus, it requires no equipment. Just a willingness to sweat it out and a bit of space to land safely.

2. Push-Up to Plank Jack Combo

This is not your average push-up. The Push-Up to Plank Jack combo doubles the burn by combining upper-body strength training with a core-crushing cardio element.Start in a push-up position. After completing one full push-up, immediately perform a plank jack by jumping your feet out wide, then back together — just like a jumping jack, but on the floor. This fusion movement targets your chest, shoulders, triceps, and core, while keeping your heart rate elevated.You don’t need weights when your bodyweight does the heavy lifting. What’s even better is that this combo also enhances coordination and control, giving you more functional fitness benefits.It’s a great addition to a full-body circuit or a standalone move to challenge your stamina.

3. Mountain Climbers

Simple. Sweaty. Savage. Mountain climbers are an explosive movement that lights up your entire body and boosts your heart rate in seconds.They engage your abs, shoulders, legs, and hip flexors all at once. Because you’re driving your knees toward your chest repeatedly, they’re a core-centric cardio move that doubles as a fat burner. Best part? You can control the pace — slow and controlled for strength, fast and furious for cardio.Incorporate mountain climbers into your routine in 30-60 second intervals, and watch your endurance skyrocket over time. They’re also great for people who want low-cost, high-impact workouts.Not only are they equipment-free, but they also improve agility and mobility, making them ideal for athletes and beginners alike.

4. Burpees

Ah, burpees. Love ‘em or hate ‘em — they work.This full-body exercise is a calorie-blasting juggernaut. One burpee works your arms, chest, quads, glutes, hamstrings, and core, not to mention your cardiovascular system. It’s no surprise they’re a staple in bootcamps and military training programs.The explosive up-down motion activates both aerobic and anaerobic systems, helping you burn fat quickly and effectively. According to research, burpees can burn up to 15 calories per minute depending on intensity — that’s serious return on investment.Best of all? You need zero equipment. Just determination and a bit of space. Incorporate 3–5 rounds of 10 burpees into your workout and feel the difference fast.

5. Glute Bridges with March

Need a lower-impact, but highly effective workout for your glutes, hamstrings, and core? Glute bridges with march are your go-to.Start in a glute bridge position, then lift one foot off the ground at a time — mimicking a march while keeping your hips elevated. This isolates the glutes and lower back, while also demanding core stabilization.It’s a great option for people recovering from injury or needing a joint-friendly, fat-burning workout. But don’t be fooled — this move can leave your core and glutes shaking, especially when you focus on form and slow, controlled reps.Add in a pause at the top for extra burn, and you’ve got a killer combo for strength and tone — with absolutely no gear involved.

6. High Knees

Looking for a quick burst of cardio that torches fat and fires up your core? High knees are the answer.Running in place while lifting your knees above waist height is deceptively tough. Your abs, calves, hip flexors, and even your arms get involved, especially when you pump them aggressively. This movement increases heart rate fast and boosts endurance — without taking up much space.High knees are also ideal for home HIIT circuits and short intervals. Add a timer — 30 seconds high knees, 15 seconds rest — and watch your fitness level climb.You can also scale it up or down depending on your experience. Go slow and controlled to build balance and coordination, or sprint it out for maximum burn.

7. Walkout Push-Ups

Walkout push-ups are a multi-functional movement that blends mobility, strength, and cardio all in one fluid motion.Starting from a standing position, bend at the waist, walk your hands forward to a high plank, perform a push-up, then walk your hands back and stand up. Sounds simple — but by the third or fourth rep, you’ll be feeling it.This workout targets your shoulders, chest, triceps, hamstrings, and core, making it a great full-body movement. It also improves flexibility, particularly in the posterior chain (hamstrings and calves), which is often overlooked in home training.No weights, no problem — walkout push-ups will have you sweating in no time while enhancing both strength and mobility.

8. Lateral Lunges

Time to move side-to-side. Most of us train front and back, but lateral lunges build strength in different planes of motion — essential for functional fitness.This exercise targets your inner and outer thighs, glutes, and hamstrings, while also testing your balance. It strengthens the muscles around your hips and knees, helping reduce the risk of injury.Lateral lunges can also improve hip mobility and torso stability, two things that are crucial for athletic performance and everyday movement.No weights needed — just focus on depth and control. Want more burn? Add a pulse at the bottom of the lunge before pushing back up.

9. Reverse Lunge with Knee Drive

This dynamic movement builds strength and coordination while firing up your core and glutes.Start with a reverse lunge, then push off your back foot and drive the knee upward toward your chest. This move activates your quads, hamstrings, glutes, and abdominals — all while providing a subtle cardio kick.Reverse lunges are easier on the knees than forward lunges, making them perfect for anyone with joint concerns. Adding the knee drive improves balance, agility, and explosive power — great for runners and athletes.And again — no dumbbells, no bands. Just pure, fat-burning bodyweight movement you can do anywhere.

10. Plank to Shoulder Tap

Time to tighten that core!Plank to shoulder taps not only work your abs, but they also challenge your shoulders, glutes, and lower back. By balancing on one hand while tapping the opposite shoulder, you’re training anti-rotational strength, which is key for overall stability.This move also boosts mind-muscle connection, as you’ll need to focus on avoiding hip sway. The more still your torso, the more effective the movement.It’s deceptively hard, and perfect for finishing a workout strong. Do it for time (30–60 seconds) or reps (20–30 taps), and feel the burn settle in.

Conclusion:

You don’t need fancy equipment or a pricey gym membership to get fit. These 10 fat-burning, no-equipment workouts prove that bodyweight training is not only convenient — it’s powerful.

From jump squats that fire up your legs to plank taps that engage your core, each of these moves has one mission: to help you burn fat, build strength, and feel incredible doing it.

So roll out a mat, grab some water, and pick 3–5 of these exercises to build your own custom workout. Or run through all 10 as a full-body circuit. Either way — your journey to a leaner, stronger, gear-free lifestyle starts now.

Let’s go! Your strongest self is waiting — no equipment necessary.