Burning fat, especially stubborn fat areas like belly fat, thigh fat, and upper arm fat, can seem like an impossible task. People often focus too much on burning fat with exercise. It is important to understand that you cannot target certain areas when it comes to losing fat. This is known as point reduction and, unfortunately, it is a myth. When you focus on a certain area through resistance training, you can definitely build muscle in that area, which will make that spot look more defined and toned. This is a good thing, of course! However, you cannot burn fat in just one area.

Body fat is lost throughout the body when you create a calorie deficit, either by consuming fewer calories, exercising more, or both. If your goal is to reduce body fat, be it to reduce belly fat, love handles, thighs, arms or everything, your first step should be to control your diet. You must consume an adequate amount of calories, more specifically macronutrients, which will lead to a loss of body fat. If you’re not sure how to do this, you should read my article on counting macronutrients for fat loss.

That said, when it comes to which exercise burns the most belly fat at home, it’s best to choose exercises that burn the most calories per minute. By burning as many calories as possible, you will increase your chances of reducing your body fat percentage. Here are some exercises that burn a lot of calories per minute and require little to no equipment.

What exercises burn the most belly fat at home?

1. Jump rope

Estimated calorie burn: 700-800 calories per hour

2. Sprinting

Estimated calorie burn: 700-850 calories per hour

* You can substitute things like High Knees or Butt Kickers if you can’t run outside. Just remember, you have to think about the speed of the sprint, so they should be at maximum intensity.

3. Squat jumps

Estimated calorie burn: 600 calories per hour

These are just some great ideas to add to your home workout. Gym equipment is irreplaceable when it comes to really changing your body, but that doesn’t mean you can’t improve in the comfort of your own home. Stick with these high calorie burners and you will see that you can really change your body with nothing but hard work!