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The Best Floor Exercises To Increase Your Fat Burn Without Equipment

Check out these heart-pumping, sweat-dripping, and endorphin-driving exercises.
FACT CHECKED BY Alexa Mellardo

Struggling to work out effectively without equipment and limited time? I've got you. As a trainer, I make sure to incorporate these floor exercises regularly into my clients' sessions so they feel the burn and see results quickly. The best part? Not only will they create a tight, toned body, but they also help you excrete toxins, enhance circulation, and boost your mood. These heart-pumping, sweat-dripping, and endorphin-driving exercises to increase your fat burn will keep you active whether you're traveling or just rolling out of bed.

Below, check out the no-equipment exercises to increase your fat burn. And next up, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.


woman performing plank in bright room

This full-body, core strengthening exercise works wonders for your physique if done correctly. Make sure your hands are underneath your shoulders, feet are hip-width distance, heels are driving back, hips are in line with your shoulders, and abdominals are pulling in. It will elevate any workout—especially if you do it before and after every sweat sesh.

Related: 5 Easy Ways To Burn Fat Without "Exercising," Trainer Says


man performing pushup on yoga mat

There's a reason why pushups are hard—they are incredibly powerful at building upper body strength while simultaneously engaging your belly and lower back. To do them, your hands should be wider than your shoulders with your elbows driving out to the sides. You can choose to do them either on the tops of your thighs (knees bent and feet together) or with straight legs for an extra challenge. You can count on pushups to shred your arms and abs in a matter of weeks.

Mountain Climbers

mountain climber

This bodyweight cardio not only fires up every muscle in your core, but also improves your endurance and agility. This exercise is performed in a straight arm plank position where you alternate bringing one knee into your chest and then back out again, alternating legs until you are essentially "running." You get the runner's high without ever leaving your mat.

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

Lateral Lunges

lateral lunge in strength training workout

Want to tone your thighs and tush? This movement not only sculpts your lower body, but also enhances your balance and stability. Start with your feet together and hands on your hips. Take a large step out to the right, sink your hips back, and bend your right knee over your right ankle, putting all the weight in your right heel. Keep your left leg straight (but not locked out) with both your feet facing forward. Then, push off your right foot to bring your feet back together. Do this on both sides. Trust me—your legs will burn.

Alternating Jack Knives

man doing jackknife

There's nothing better than a full-body, tummy tightener exercise to really sculpt your abs. To start, lay on your back with your hands reaching above your head and your legs out straight in front of you. Then, lift your right hand and left leg towards each other at the same time, activating your abdomen and reaching your right hand to the outside of your left ankle. Hold at the top for just a second, and slowly lower down to the starting position. Now using the left hand and right leg, do the same motion on the other side. Continue alternating arms and legs until you've hit complete exhaustion.

Want more workouts without equipment? Try these:

  • 15-Minute Floor Exercises Circuit
    • 30-second plank
    • 15-second break
    • 10x pushups
    • 15-second break
    • 30-second mountain climbers
    • 15-second break
    • 10x lateral lunges (right leg)
    • 15-second break
    • 10x lateral lunges (left leg)
    • 15-second break
    • 10x alternating jack knives
    • 15-second break
    • Repeat 2x more for a total of 3 rounds
    • Final 30-second plank
  • 6-Minute Thighs—No Equipment
  • The Best 10-Minute Core Workout For Sculpted Abs
Jacquie Smith
Jacquie Smith is a certified integrative nutrition health coach from IIN and a fitness instructor specializing in barre, yoga, and pre/postnatal workouts. Read more about Jacquie
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