10 Belly Fat Workouts at Home, No Equipment Needed

Despite the title, this belly fat workout at home is really a ten-move bodyweight conditioning circuit: jumping jacks, high knees, mountain climbers, bicycle crunches, burpees, plank to push-up, Russian twists, squat jumps, leg raises and side plank hip dips. The video says every move burns belly fat. None does that specifically. As a no-equipment circuit that raises your heart rate and burns calories, though, it is perfectly useful.

What are the ten exercises?

Exercise	What it mainly trains	Cue given
Jumping jacks	Conditioning, whole body	Feet out, arms overhead, back together
High knees	Conditioning, hip flexors	Run in place, knees toward the chest
Mountain climbers	Conditioning, core stability	Hips steady, not raised too high
Bicycle crunches	Rectus abdominis, obliques	Opposite elbow to knee, other leg extended
Burpees	Whole body, conditioning	Squat, jump back, push-up, jump up; 10-15 reps
Plank to push-up	Core, shoulders, triceps	Forearms to hands one arm at a time
Russian twists	Obliques	Lean back, tap the floor; feet up to progress
Squat jumps	Legs, power	Explode up, land softly
Leg raises	Hip flexors, abs as stabilisers	Legs straight; lower without touching the floor
Side plank hip dips	Obliques	30 seconds per side

Can these exercises burn belly fat specifically?

Not in the way the video describes. Fat is drawn from stores all over the body, and working the muscles under one area has not been shown to reliably empty the fat above them. The one notable exception, a small 2023 trial in men, found a modest extra loss of trunk fat with abdominal endurance work; our ab exercise article covers its limits. What this circuit does is add to your daily calorie burn, and belly fat comes down as part of overall fat loss.

Two cue corrections. Leg raises do not “isolate the lower abs”: the hip flexors lift the legs while the abs hold the pelvis steady. And the old squat-jump rule to keep the knees behind the toes is not necessary for most people; landing softly with the knees tracking over the feet matters more.

How do you make the circuit work for you?

• Set a timer. The video doses only burpees and side plank hip dips, so pick a work-and-rest interval you can repeat with good form.
• Lower the impact by swapping squat jumps for bodyweight squats, jumping jacks for step-jacks, and burpees for a step-back version without the jump.
• Scale the hard moves: plank to push-up from the knees, bent-knee leg raises, and Russian twists with the feet on the floor.
• Progress with extra rounds or less rest, not rushed reps.
• Pair it with strength work and a calorie deficit, which do far more for belly fat than any circuit alone.

Read the research behind it

For the spot-reduction evidence, including that 2023 trial, see bodyweight ab exercises. For what actually shifts abdominal fat, how to lose belly fat, and to size your deficit, the calorie calculator. On whether intervals beat steady cardio, HIIT vs steady-state cardio for fat loss.