Transform Fitness Training Southport Blog “5 Best Fat Loss Exercises You Can do at Home”

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5 Best Fat Loss Exercises You Can do at Home

Looking to burn lots of calories so you can look great and get a flat stomach? Well read below for the best 5 exercises that you can do at home which burn loads of calories and tone and shape your muscles. Please note how I have not included crunches! Although crunches do work your abs they burn hardly any calories. So if you are looking for a flat stomach your are much better off working bigger muscles in your body. (Some of these exercises work your abs as well!)


Squats are possibly the best exercise you can do for fat loss and muscle toning. They work your quads, hamstrings, bum and core. The muscles in your legs are the biggest muscles in your body; bigger muscles means more energy is needed which results in more calories burned! Squats will also build the muscles in your legs and bum, which is great as muscles burns even more calories (don’t worry girls you won’t get big bulky rugby legs, just a firm, lean pair!) Squats are also one of the best functional exercises out there, promoting better mobility in everyday life making all manner of tasks easier and as they work your core.

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Stand straight with feet shoulder width apart. Stick your bum out (as if you are sitting into a chair) and then bend your legs keeping the weight on your heels and not your toes. Squat down as deep as you can go and then return to starting position keeping your back straight.


  1. Burpees

This exercise strikes fear into the heart of many of my clients as they are super tough! Don’t let that put you off though, they are one of the most bang for your buck exercises out there. They work almost every muscle in your body! Legs, bum, core, abs, chest, shoulders, arms and lower back meaning loads of calories burned and total body workout in one. Burpees  push your cardio system as well so your heart, lungs and blood system will become much more efficient. Thankfully, there are varying degrees of difficulty so if you are a beginner you can start off the easiest form.



Put your hands down on the floor in front of you. Jump back in to press up position, jump forward into previous position and then jump up into the air.

Easier version: Place hands on floor in front of you, step one foot back and then the other into press up position, step on foot forward and then the other and stand up straight.

 Plank walkdown

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This is another exercise that works nearly every muscle in your body so again, all body tonage and shapage! This is a bit more intensive on the upper body than burpess, so itis great for toning your arms, torso and abs. Again it is hard on the cardio system to your general fitness will improve.



Place hands on the floor in front of you and walk your hands forward until your are in press up position, return to standing position by walking back up with your hands.


  1. Mountain climbers

With this exercise you have to hold your body weight steady in press up position so is great for your core and ab, pumping your legs back and forwards means you are working a lot of muscles so lots of calories are burned! Your cardo will also be put under a lot of stress with this exercise meaning a big improvement in fitness.



Start in press up position with one leg straight and one bent under your torso. Jump both legs and switch and then repeat rapidly.


  1. Get ups

Getting up to your feet from lying down position seems easy, right? Well in fact this exercise is a lot harder than it looks! If you break this exercise down, then you have to sit up, push yourself up on to your knee with your arm and torso, stand up with one leg, and straighten your back to stand upright. That’s a lot of muscle working when you think about it, and we have learned that lots of muscles working means lots of calories burned! Aswell, this exercise is great for functionality and you will find everyday tasks like getting out of bed a lot easier.



Start by lying flat on your back, sit up and put a hand to one side, bring  yourself onto a knee and stand up with the other leg, return to starting position and switch sides.

Transform Fitness Training are Southport’s Body Transformation and Fat Loss Specialists.

Special offer: 4 Week Fat Furnace, Now £199 (£100 off!) CLICK HERE for more details.


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