When it comes to lose stubborn belly fatyou don’t need to rely on fancy gym equipment or complicated machines. Simple, effective full body workouts that uses only your body weight can reduce your waistline and improve your overall strength. Bodyweight workouts are incredibly versatile and adaptable to any space, whether you’re training at home, at the park, or even in a small hotel room. So we’ve rounded up the best full-body workouts to lose belly fat without equipment. These routines deliver a powerful fat-burning effect by focusing on engaging multiple muscle groups at once.

Fat loss is best achieved with workouts that increase your heart rate, engage your core, and build lean muscle mass. Incorporating high-intensity compound exercises can boost your metabolism and promote calorie burning even after your workout is over. Plus, these routines only require bodyweight movements, allowing you to work your core, arms, legs, and back in one effective session. Full-body workouts that engage the core have the added benefit of specifically targeting belly fat, which is often the most stubborn area to lose weight.

These six full-body workouts focus on high-energy movements that improve core strength, burn calories, and promote overall endurance. Each workout is designed with a series of exercises that are easy to follow but challenging enough to keep your body guessing. Remember, consistency is key, so pair these routines with a balanced diet and regular rest, and you’ll start to see that hard work pay off as you get closer to a leaner, leaner physique. stronger.

Let’s dive into the best full body workouts to lose belly fat without any equipment.

Workout #1: Basic Cardio Burnout

The routine: This high-intensity workout will quickly increase your heart rate while targeting your core and lower body for optimal calorie burning.

1. Jump Squats – 3 sets of 15 reps
2. Mountain climbers – 3 sets of 30 seconds
3. Push-up plank – 3 sets of 12 reps

Instructions: Perform each exercise in order, resting 30 seconds between exercises. Rest 1 minute after each round and repeat for a total of 3 rounds.

1. Jump squats

1. Start in a squat position with your feet shoulder-width apart.
2. Explode upwards, jumping as high as possible.
3. Land gently, immediately lowering into a squat position.

2. Mountaineers

1. Start in a high plank position with your shoulders over your wrists.
2. Bring your knees toward your chest in a quick, alternating motion.
3. Keep your body tight and move as quickly as possible.

3. Push-up board

1. Start in a forearm plank position.
2. Push up on your hands, one arm at a time, to come to a high plank.
3. Lower down to your forearms, one arm at a time, alternating sides.

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Workout #2: HIIT Core Blaster

The routine: This HIIT-style routine emphasizes core strength with high-energy moves that target belly fat.

1. High knees – 3 sets of 30 seconds
2. Russian Twists – 3 sets of 20 reps per side
3. Burpees – 3 sets of 10 repetitions

Instructions: Perform each exercise in order, taking 30 seconds of rest between exercises. Rest 1 minute after each round and repeat for a total of 3 rounds.

1. High knees

1. Stand with your feet hip-width apart.
2. Raise your knees to hip level, alternating quickly.
3. Pump your arms to maintain intensity.

2. Russian twists and turns

1. Sit on the floor, leaning back slightly, with your feet elevated.
2. Turn your torso from one side to the other, touching the floor with your hands on either side.
3. Keep your core engaged and move with control.

3. Burpees

1. Start in a standing position.
2. Get down on a plank.
3. Perform a push-up.
4. Return your feet to your hands.
5. Jump explosively and repeat.

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Workout #3: Whole Body Core Circuit

The routine: Focused on strengthening the core and boosting metabolism, this routine includes movements that build core stability and burn calories.

1. Plank Jacks – 3 sets of 30 seconds
2. Bicycle Crunches – 3 sets of 20 reps per side
3. Reverse knee-high lunge – 3 sets of 12 reps each side

Instructions: Perform each exercise in order, resting 30 seconds between exercises. Rest 1 minute after each round and repeat for 3 rounds.

1. Board jacks

1. Start in a high plank position.
2. Jump your feet out to the sides and back in as if you were doing a jumping jack.
3. Keep your body tight and your hips stable.

2. Bike crunches

1. Lie on your back with your hands behind your head.
2. Bring one knee toward your chest while rotating your opposite elbow toward that knee.
3. Alternate sides in a controlled pedaling motion.

3. Knee-high reverse lunge

1. Step one leg back into a reverse lunge.
2. Bring your knee toward your chest as you return to standing.
3. Complete all repetitions on one side before switching.

Workout #4: Explosive Fat Burning Circuit

The routine: This intense circuit combines explosive movements that engage the entire body, particularly targeting the core, glutes and quadriceps.

1. Broad jump – 3 sets of 10 repetitions
2. Side Plank Dips – 3 sets of 15 reps per side
3. Side lunges – 3 sets of 12 reps per side

Instructions: Perform each exercise in order, with a 30-second rest between exercises. After each round, rest for 1 minute and perform 3 rounds in total.

1. Long jump

1. Stand with your feet hip-width apart.
2. Bend your knees and jump forward as far as you can.
3. Land softly and reset before the next jump.

2. Side Plank Dips

1. Lie on your side in a plank position.
2. Lower your hip toward the floor, then lift it up.
3. Complete all reps on one side, then switch.

3. Side lunges

1. Stand with your feet together.
2. Step one foot out to the side, bend the knee and lower into a side lunge.
3. Return to the starting position and alternate sides.

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Workout #5: Core and Cardio Blast

The routine: This workout focuses on core stability and cardio, perfect for burning belly fat and improving overall core strength.

1. Skater Jumps – 3 sets of 20 reps per side
2. Leg Raises – 3 sets of 15 reps
3. Tuck Jumps – 3 sets of 10 reps

Instructions: Perform each exercise consecutively, resting 30 seconds between exercises. Rest for 1 minute after each round and repeat for 3 rounds total.

1. Skater Jumps

1. Start by balancing on one foot.
2. Jump sideways to land on your other foot, bending your knee as you land.
3. Alternate sides, keeping a low position.

2. Leg lifts

1. Lie on your back with your hands at your sides.
2. Raise your legs toward the ceiling, then lower them without touching the floor.
3. Keep your core tight and lower it slowly.

3. Tuck Jumps

1. Stand with your feet shoulder-width apart.
2. Jump up and pull your knees toward your chest.
3. Land gently and reset for the next jump.

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Workout #6: Bodyweight Shredding Circuit

The routine: This routine incorporates full-body movements to build endurance, tone the core and burn calories.

1. Squat to Knee Raise – 3 sets of 15 reps on each side
2. Plank Shoulder Taps – 3 sets of 20 repetitions
3. Jump lunges – 3 sets of 10 reps per side

Instructions: Perform each exercise in order with 30-second rest intervals between exercises. After completing each set, rest for 1 minute and repeat for 3 rounds total.

1. Squat to raise your knee

1. Start in a squat position with your feet shoulder-width apart.
2. As you stand, bring one knee toward your chest.
3. Alternate sides with each repetition.

2. Board shoulder taps

1. Start in a high plank position.
2. Place your right hand on your left shoulder, then your left hand on your right shoulder.
3. Continue alternating while keeping your hips stable.

3. Skipped lunges

1. Start in a lunge position with one foot forward.
2. Jump and switch legs in the air, landing in a lunge with the opposite leg forward.
3. Continue alternating sides.

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Tyler Read, BSc, CPT