9 Trainer-Approved Exercises You Can Do At Home To Blast Fat All Over: Squats & More

Welcome to the world of at-home fitness, where you can torch fat and sculpt your body without ever stepping foot in a gym. From 2-in-1 exercises to bodyweight resistance trainings, there’s a plethora of options to blast fat and target every muscle group. Whether you’re aiming to slim down, tone up, or simply improve your overall fitness, these at-home exercises offer a convenient and effective solution to achieve your goals.

We spoke with Andrew White, a NASM-certified personal trainer and the co-founder of garagegympro.com; Mary Sabat, a registered nutritionist and personal trainer; and Jess Rose McDowell, a certified fitness trainer and founder of Kinetic Sweat, to learn about the nine best workouts you can try at home to lose fat all over. Among those workouts were squats, push-ups, standing leg lifts, and more. Read on to discover the rest!

1. Squats

Squats are a fantastic exercise that can be a powerful tool in your journey to blast fat. This simple yet highly effective movement engages multiple muscle groups, including your quadriceps, hamstrings, glutes, and even your core. By incorporating squats into your routine, you not only strengthen these essential muscle groups but also boost your metabolism, which is crucial for fat loss.

"Squats target the large muscle groups of the lower body, like the quads and glutes. As you engage these major muscles, your body burns more calories, aiding in fat loss. As we age, maintaining muscle mass becomes crucial, and squats help in preserving and building that essential muscle," White says.

How to perform squats: White says to begin by standing with your feet shoulder-width apart. Keeping your chest up and back straight, bend your knees and push your hips back as if you are sitting in a chair. Lower down until your thighs are parallel with the ground, then push through your heels to return to the starting position.

2. Push-ups

Push-ups are a fantastic beginner-friendly, at-home exercise for individuals aiming to blast fat and enhance their overall fitness. This classic bodyweight exercise primarily targets the chest, shoulders, and triceps while engaging your core and stabilizing muscles.

White notes that "push-ups are fantastic for engaging the upper body and core muscles simultaneously. They target the chest, shoulders, and triceps while also challenging the abdominal muscles. This compound exercise promotes calorie burn and muscle strengthening, essential for metabolic health as we age."

In order to effectively perform push-ups, White says to start in a plank position with your hands placed slightly wider than shoulder-width. Engage your core and keep a straight line from head to heels. Bend your elbows and lower your body towards the ground. Once your chest is just above the floor, push yourself back up to the starting position. If traditional push-ups are challenging initially, begin with knee push-ups.

3. Mountain Climber

"The Mountain Climber is a core exercise that also engages the upper and lower body," Sabat, who founded BodyDesigns by Mary, explains. "Start in a plank position with your hands on the ground and your body in a straight line. Bring one knee towards your chest, keeping your body in a straight line, and then switch legs. Continue alternating legs as quickly as possible for several reps." As you perform the exercise, your shoulders, arms, and chest stabilize your upper body while your core stabilizes the rest of your body. Before and after mountain climbers, be sure to stretch to reduce injury and fatigue.

4. Burpee

Another 2-in-1 exercise that Sabat recommends to tone your leg and ab muscles is the burpee. This ultimate full-body exercise tests your strength and cardio skills. "The burpee is a full-body exercise that combines a squat, [a] push-up, and [a] jump," Sabat notes. "To perform a Burpee, start in a standing position, squat down and place your hands on the ground, kick your feet back to a plank position, do a push-up, jump your feet back to your hands, and finally jump up explosively with your arms raised overhead. Repeat for several reps." The burpee not only works your legs and core, but it can also help tone your chest and arms.

5. Russian Twists

This rotational movement engages the rectus abdominis, obliques, and transverse abdominis, creating a comprehensive workout for the core. The twisting motion not only targets the front of the abdomen but also activates the muscles along the sides, particularly the obliques, contributing to a sculpted waistline.

White says, "When it comes to targeting those stubborn love handles, Russian twists are my go-to exercise. By twisting from side to side while holding a weight, you engage the oblique muscles, helping to sculpt and define the waistline."

6. Bird-Dog

The Bird-Dog exercise is a valuable addition to any fitness routine, offering a targeted approach to toning the midsection, back, and sides. This simple yet effective movement involves extending one arm and the opposite leg while maintaining a tabletop position, engaging the core muscles to stabilize the spine.

"For improving stability, balance, and overall core strength, the bird-dog exercise is hard to beat. It targets the muscles along the spine, including the erector spinae, while also engaging the abs and glutes. Plus, it's a great way to activate those deep core muscles that are often overlooked," White states. He also adds that "the bird-dog exercise strengthens the core, lower back, and improves balance and stability by engaging both the back and abdominal muscles simultaneously."

7. Side Planks

This exercise challenges the core muscles to maintain stability while also working the muscles along the sides of the torso, promoting strength and toning. Side planks not only help sculpt and define the waistline but also improve overall core stability and balance.

White says that "side planks primarily target the obliques, the muscles on the sides of the torso. They also engage the quadratus lumborum and erector spinae muscles in the lower back, promoting lateral stability and strength."

How To Do It: Lie on your side with your legs straight and prop yourself up with your forearm, keeping your body in a straight line. Lift your hips and hold the position for 20-40 seconds on each side.

8. Standing Leg Lifts

Standing leg lifts are a beginner-friendly, at-home exercise that can be a game-changer. These simple yet effective leg lifts target your lower body, specifically the quadriceps, hamstrings, and glutes. They also engage your core muscles for stability, which is crucial for balance, especially as we age.

"This exercise targets the outer thighs and hips, strengthening and toning these areas. As a low-impact exercise, it's excellent for those over 40 as it reduces strain on the joints while effectively engaging the muscles," White states.

Follow these simple steps to effectively perform standing leg lifts: Stand straight next to a wall or chair for support. Keeping your leg straight, lift it out to the side as high as comfortably possible. Lower it back down slowly. Repeat on the other leg.

These exercises are easy to perform without any special equipment, making them an accessible choice for those looking to maintain or improve their fitness level from the comfort of their own home.

9. Dumbbell Row

"Using 5lb to 10lb dumbbells, place them on the ground, get into plank position holding the dumbbells with your hands," McDowell notes. If you don't have access to dumbbells, you can also use a milk jug!

For this workout, you're going to want to keep your arms shoulder width apart, your shoulders down, and your heels back. Then, tighten your glutes, quads, and core muscles while maintaining a flat back. Lift the dumbbell up making a 90-degree bend (like a tricep kickback) then bring the dumbbell back on the ground. Maintain your breath and focus on your form. Then, alternate arms and repeat.