Floor Exercises That Burn Fat

Photo credit: Bigstockphoto
Photo credit: Bigstockphoto

Think you need a gym and a lot of time to burn major fat and calories? Not true. There are exercises you can do at home that require no equipment – just a little motivation and a burning desire to get strong and lean. Next time you’re short on time and can’t get to the gym, try these very effective fat-burning, strength-building floor exercises to burn fat.

Floor Exercises to Burn Fat: Mountain Climbers

Do this floor exercise on a carpeted surface, if possible. Place both hands on the floor, stretch your legs out and place your feet on the floor behind you, similar to a push-up position. Bring one leg up as close to your chest as possible and then quickly swing it back to the floor. Repeat with the other leg. Continue to repeat this movement, alternating legs each time. Start with twenty repetitions and work up to fifty.


This exercise to burn fat is more challenging than the mountain climber, but it burns mega-calories. Stand upright with your legs about eighteen inches apart. Move towards the floor, placing your hands flat on the floor shoulder-width apart. As you do, throw your legs behind you to assume a push-up position. Immediately, pull your legs back up towards your chest so your feet land on the floor. Quickly, stand and jump into the air. Start with ten repetitions and work up to twenty. This is a tough exercise, but highly effective for fat-burning.

Plyometric Jumps

Stand with feet shoulder width apart. Squat down as far as you can – then quickly jump into the air. When you land, assume the squat position without pausing and repeat the jump. Start with ten jumps and gradually work up to twenty. With this challenging exercise, you’re working the muscles in your legs and buttocks as well as your heart muscle. It’s one of the best home exercises to burn fat.

How to Use These Floor Exercises to Burn Fat

Run in place for five minutes to warm up. Then cycle through this sequence of exercises three times without stopping. Run in place or jump rope for another five minutes. As you get stronger, add a set of push-ups and sit-ups at the end of each session for a full body, timesaving workout that has cardiovascular benefits. Who says you need equipment to get a good workout? You can do these floor exercises to burn fat almost anywhere – no gym needed. But check with your doctor and make sure you’re up to the task before starting.

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