7 Best Equipment-Free Exercises to Lose Belly Fat and Build Muscle

Pushups are the best technique to burn fat and develop muscle without equipment. Pushups strengthen your upper body, stabilize your core, and burn calories, helping you lose belly fat. Chest, shoulders, and triceps are also strengthened.


Squats are the finest equipment-free exercises for belly fat loss and muscle building. Squatting is a wonderful lower-body workout that strengthens leg muscles, improves core stability and balance, and burns more calories to reduce belly fat. 


The Russian twist targets the obliques and abdominals, giving you a robust 3D core appearance, functional rotation strength, and calorie burn. These don't require equipment, but you can add weight with a little object.

Russian Twists

The burpee is a high-intensity, full-body workout that burns calories, improves cardiovascular fitness, and builds power. Burpees don't develop muscle, but their metabolic surge boosts fat-burning.


High knees is an aggressive plyometric exercise that stimulates your core, improves balance and coordination, and burns belly fat in HIIT circuits like this one. This is "sprint in place" training.

High Knees

Mountain climbers are high-intensity exercises that engage your abs, hip flexors, shoulders, triceps, and chest isometrically while in plank.


The lunge improves balance, coordination, leg and glute strength, and calorie burn. This exercise also improves your gait, making you run and stroll more efficiently.


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