How to Burn Some Fat Without Lifting Weights

How to Burn Some Fat Without Lifting Weights

Fat-burning exercise routines do not have to take hours of work and lots of space. Intense workouts often burn more fat than long, extended ones. You don’t need a gym to make it happen, just enough room to do a push-up. The goal is not to worry about burning fat so much as how to navigate around not having weights or doing less intense exercises for the same effect.


Squats can be a killer exercise you can do for your joints, bones, and overall health. They also help with balance. If you are low on money or just want a low-impact exercise, you can try doing five squats. Stand with feet wider than hip-width apart. Lower your body back as far as you can by pushing the hips back and bending knees. Your body weight should be in your heels. Lower into your squat, and use your arms to maintain balance. Hold your hands together and put them in front of you. Keep knees behind your toes and chest lifted. Pause at the bottom, then lift back to the starting position.

Mountain Climbers

Mountain climbers work your shoulders and core. Balance in a straight arm plank position and slowly bring your right knee up to your right elbow, then back. Bring your left knee to your left elbow and back. Do this one rep all together and do 20 reps of five total.

Five Pikes

Place yourself in a push-up position. Keep core engaged as you roll up on the tops of your sneakers and hike up your hips toward the ceiling. Form an upside down ‘V’ Pause, then slowly make your way back out to starting position, and repeat. Aim for 10 or more reps, or as many as you can while maintaining good form.


If you can hold a pushup position, try this for five seconds. Bend your arms so there’s a 90-degree angle in the crook of your elbow. Your weight is on your forearms and your body is in one long line from the tip of your head to your ankles. Try to hold this position for awhile and add time each time you try it. Walk back up, then lower down and try again.

The key to these challenges is that you find a way to do them consistently everyday or every other day. They do not take much time, but you will start to see results. This, on top of eating healthier, will help you feel like you’re getting a workout in without having to spend a lot of money on a gym or a fitness expert to get started.

The Palmetto Center is based on a Therapeutic Community model. We help people learn how to live free of addiction. Our community support provides structure while trained counselors offer life skills training and therapeutic techniques to help you move past addiction. Our program provides special focus for professionals including chiropractors, nurses, doctors, lawyers, and more who need help with addiction recovery. Call us to find out more: 866-848-3001.