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The 3 Best Exercises To Lose Fat Without Equipment, Trainer Says

Switch up your routine with these ultra-effective movements.

If you don't have any equipment on deck, or you're in the mood to switch things up from your same ol' machine-driven routine, we have you covered. These ultra-effective exercises will help you lose fat without any equipment. You can perform them just about anywhere, whether you're at home and want to squeeze in a sweat session or traveling and don't want your progress to suffer.

We spoke with Carla Baccio, a personal trainer on Fyt, which is the largest personal training service in the nation that makes fitness under the expert guidance of an in-person or virtual, certified fitness professional convenient and accessible for everyone. Baccio let us in on the very best exercises to lose fat that don't call for any equipment. Check these moves out below to lose fat in a speedy fashion, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Pushups to a Knee Across

beach pushups

This is a solid exercise that will work your entire body. You'll begin on all fours with your hands a little outside shoulder-width distance apart. Your arms and legs should be straight as you assume a plank.

"Begin to bend your elbows, and lower your body down with your chest almost touching the floor," Baccio instructs. "Next, push your body up by straightening your arms. Once you return to a plank position, drag your right knee towards your left elbow, and repeat on the opposite side."

If you'd prefer a modified version of this exercise, Baccio continues to explain you can perform the pushup on your knees, and then assume a plank to complete the knee across portion of the exercise. Depending on your fitness level, perform 5, 10, or 20 reps, and wrap things up with a 30-second stretch like child's pose. You'll want to complete a total of 3 sets.

Related: The Best Ways To Increase Your Visceral Fat Burn While Walking, Trainer Says

Low-Impact Burpees


Baccio tells us low-impact burpees work wonders for your agility. You'll start this exercise standing with your knees bent. Use your arms to crawl down into a plank, and then bend your elbows to get onto your stomach. You'll use your arms once again to lift yourself off the floor, crawl back to your knees, and push yourself up to the starting standing position.

Once you're comfortable with this exercise, Baccio notes you can add a pushup when you're in the plank position, a jump when in the standing position, or incorporate both. Complete as many reps as you're able to, and stop to rest when you feel like your form isn't up to par anymore. Baccio says you can work on it until you're able to perform 20 burpees, as the goal is 3 sets of 20 reps.

Related: 5 Best Exercises To Get Rid Of A Stomach Donut For Good, Trainer Says

Squat to Lunges

woman in hiit class

This "dynamic" movement will keep your core activated, target your lower body muscles, build muscle, and melt fat. You'll start standing and position your legs hip-width distance apart. Assume a squat position so that your thighs are parallel to the floor. "Keeping your left leg still, engage your core, and step your right leg back into a 90-degree angle, hovering over the floor," Baccio instructs. "Bring your right leg back with your left leg into a squatting position, and step your left leg back into a 90-degree angle. Bring your left leg back into a squat, and repeat on each side."

Baccio continues to explain completing sets of 20 reps will challenge and keep your body activated the entire time. Rest for 30 seconds, then repeat the set until you complete 3 sets of 20 reps.

For more…

serious athletic man performing plank

For more mind and body news, check out 5 Easy Ways To Burn Fat Without "Exercising," Trainer Says and Speed Up Belly Fat Loss in Your 40s With These Floor Exercises, Trainer Says.

Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
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