6 Effective Full-Body Workouts for Burning Belly Fat Without Any Equipment

When it comes to losing stubborn belly fat, you don’t need to rely on fancy gym equipment or complicated machines. Simple, effective full-body workouts that use only your body weight can reduce your waistline and improve overall strength. Bodyweight training is incredibly versatile and adaptable to any space, whether you’re working out at home, in 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 provide a powerful fat burning effect by focusing on engaging multiple muscle groups at the same time.

Fat loss is best achieved with workouts that get your heart rate up, engage your core, and build lean muscle. High-intensity compound exercises can increase 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 training that engages the core has the added benefit of specifically targeting belly fat, which is often the most stubborn area to lose.

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 hard work pay off as you get closer to a leaner, stronger physique.

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

Workout #1: Core Cardio Burnout

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

1. Jump Squats – 3 sets of 15 reps
2. Mountain Climber – 3 sets of 30 seconds
3. Plank to Pushup – 3 sets of 12 reps

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

1. Jump Squats

1. Start in a squat with your feet shoulder-width apart.
2. Explode upwards and jump as high as possible.
3. Land softly, immediately lower into a squat position.

2. Mountain climbers

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

3. Plank to Pushup

1. Start in a forearm plank position.
2. Press up onto your hands one arm at a time, coming to a high plank.
3. Lower back to 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 movements 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 reps

Directions: Perform each exercise in order, taking 30 seconds of rest between exercises. Rest for 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 knees to hip level, alternating quickly.
3. Pump your arms to maintain the intensity.

2. Russian Twists

1. Sit on the floor, lean back slightly with your feet raised.
2. Twist your torso to one side, then the other, touching the floor with your hands on each side.
3. Keep your core engaged and move with control.

3. Burpees

1. Start in a standing position.
2. Drop down to a plank.
3. Perform a pushup.
4. Jump your feet back towards your hands.
5. Explosively jump up and repeat.

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Workout #3: Total-Body Core Circuit

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

1. Plank jack – 3 sets of 30 seconds
2. Bicycle Crunches – 3 sets of 20 reps per side
3. Reverse Lunge to Knee Drive – 3 sets of 12 reps per side

Directions: Complete each exercise in sequence, resting 30 seconds between exercises. Rest 1 minute after each round and repeat for 3 rounds.

1. Plank jacket

1. Start in a high plank position.
2. Jump your feet out to the sides and back in like you’re doing a jumping jack.
3. Keep your core tight and your hips steady.

2. Bicycle 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. Switch sides in a controlled, pedaling motion.

3. Reverse Lunge to Knee Drive

1. Take one leg back into a reverse lunge.
2. Drive your knee up to your chest as you return to standing.
3. Do 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, specifically targeting the core, glutes and quads.

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

Directions: Perform each exercise consecutively, with 30 seconds of rest between exercises. After each round, rest for 1 minute and complete 3 rounds total.

1. Broad 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 recover before the next jump.

2. Side Plank Dips

1. Lie on your side in a plank position.
2. Lower your hip to the ground and then lift back up.
3. Do all repetitions on one side and then switch.

3. Lateral 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. Press back to the starting position and switch 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

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

1. Skate jump

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, keep a low stance.

2. Leg raises

1. Lie on your back with your hands at your sides.
2. Lift your legs straight up towards the ceiling and then lower them back down without touching the ground.
3. Keep your core tight and lower slowly.

3. Tuck Jumps

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

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Workout #6: Bodyweight Hred 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 per side
2. Plank Shaft Cranes – 3 sets of 20 reps
3. Jump Lunges – 3 sets of 10 reps per side

Directions: 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 knee raise

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

2. Flat axle cranes

1. Start in a high plank position.
2. Tap the right hand against the left shoulder and then the left hand against the right shoulder.
3. Continue alternating while keeping your hips steady.

3. Jump Lunges

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