Fitness

Skip the Gym and Use These 7 Easy Tips to Lose Body Fat at Home

Published

2 years ago

January 26, 2024

Skip the Gym and Use These 7 Easy Tips to Lose Body Fat at Home

There are several reasons to work out, from focusing on your fitness to getting better sleep to improving your mental health. Reducing body fat is another thing many people are trying to achieve with exercise.

Despite what you may have heard, you can’t target a specific area for fat loss. Many studies have disproven spot-reduction techniques, such as abdominal exercises or upper-body resistance training. Fat cells from all over the body can be broken down when we exercise; they don’t break down in one specific area.

The good news is that exercise and diet may lead to a whole-body trimmed physique — and only 15 minutes of exercise daily can benefit you greatly.

Below are some of the best ways to lose fat right in the comfort of your own home.

1. Get your steps in

Walking is an ideal workout to do outside the gym. It can be done around the neighborhood or at a park. On good weather days, you can also get some much-needed fresh air. Plus, it’s free and you can take your dog with you, if you have one — pets need exercise, too!

Walking is also a body fat buster. One study found that healthy postmenopausal women lost 3.9% of body fat after 30 weeks of walking and 1.8% after 15 weeks of walking. While we can’t target specific areas, walking can help lose belly fat.

According to Nature, 30 minutes of walking most days of the week showed a significant reduction in body weight and body fat percentage. The study even found that 30 minutes of walking may be as beneficial as 60 minutes (with a healthy diet).

2. Try intermittent fasting

One diet trend that has risen in popularity over the years is intermittent fasting. As the name suggests, this is where people fast for a certain time, and then eat at other scheduled times. One study review found that subjects who fasted intermittently had weight loss ranging from 0.8% to 13%. The idea is to force the body to use up its immediately accessible sugar stores and start burning fat.

A perk of intermittent fasting is that you can customize it to your preference and ability to abstain from food. According to John Hopkins Medicine, fasting can last for a certain number of hours every day or even just eating one meal per day for two days out of the week. For instance, you might only eat during an eight-hour period each day and fast the rest of the day.

It’s important to note that intermittent fasting is not for everyone, especially those at risk for disordered eating or during pregnancy. Before trying intermittent fasting, consult with your doctor to ensure you follow the best plan for you and your goals.

3. Lift heavier weights

This point might seem counterintuitive since we just covered how you can’t burn fat in one specific region, no matter how many stomach crunches you do. But you can balance weight training to target multiple muscle groups or work on certain body parts as part of a whole-body workout. That may give you more balance and a lean appearance and help with body composition.

If you don’t have dumbbells at home, check out these household items that double as weights.

Weight training can also help lose fat while building muscle. Studies show that 3 pounds of lean muscle weight gain corresponded to 4 pounds of fat weight loss. Resistance training has also been shown to reduce body fat percentage, body fat mass and visceral fat (the fat that surrounds your organs).

Resistance training, be it with weights or bodyweight exercises like pushups, is recommended by the US Center for Disease Control and Prevention for at least two days a week, so it can be a fairly easy exercise to fit into your schedule.

4. Start running or jogging

Azlin Nur Bakarudin/EyeEm/Getty Images

Another great exercise idea to lose body fat is to start running or jogging. Like walking, you can do it around the neighborhood or in a park, so it’s free. If you are concerned about the weather, you can also find an indoor track at a gym or community center. You can also consider getting a treadmill to run or jog at home.

Sprint training is especially good at busting the fat, where you switch how fast you run every several seconds. The CDC also recommends 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity activity or a mix of the two every week. The CDC lists walking at a rate of a 15-minute mile as moderate activity and jogging or running as vigorous.

5. Focus on high-intensity interval training

This type of exercise, often shortened to HIIT, is where you exercise as hard as you can for short bursts and then spend some time doing lower-intensity training. A perk with this exercise is that it can be any activity that gets your heart pounding, from jumping jacks to stair climbing, so it’s customizable based on how much room you have and what equipment you have around.

It’s a fat buster, too. It may result in a modest reduction of overall and abdominal fat.

You can do 30 seconds to several minutes of hard-as-you-can working out and then one to five minutes of recovering with a lower-intensity exercise level. These workouts typically go for about 30 minutes, including five-minute warm-ups and cool-downs, but can be tailored to suit comfort and fitness levels. Typically, the aim is to do these sessions five times a week.

6. Eat the right foods

You can also focus on your diet. While there are no foods that’ll magically burn your fat, there are foods that can increase your metabolism. Most of these foods are high in protein and good-for-you fats, making you feel fuller longer.

Some foods to incorporate into your diet if you’re trying to reduce fat, as listed by the CDC, Healthline and the World Health Organization, include:

Fat-free, sugar-free yogurt, such as Greek yogurt.
Fatty fish like tuna, herring or salmon.
Eggs.
Veggies.
Fruit.
Green tea.
Whey protein.
Olive oil.
Beans.
Grilled chicken.

7. Get enough quality sleep

We tend to associate burning fat with endless exercise and painfully restrictive diets. However, getting a good amount of rest can also help get rid of the fat. Staying awake for too long can make us eat sugary foods to stay awake, give us tired and ineffective workouts, and it may even contribute to stress and inflammation, leading to poor workout recoveries.

One study found that not getting enough sleep decreased the proportion of fat weight loss by 55%. Another found that better sleep quality was linked to more weight and fat loss. Another study found a positive relationship between sleep duration and body fat loss.

The Mayo Clinic recommends adults get seven or more hours of sleep at night. Sleep needs can vary by individual, so adjust higher if seven doesn’t quite feel like enough.

Too long; didn’t read

You have many different options when it comes to losing fat at home. You could try walking, running, high-intensity interval training or bodyweight training, all of which have studies to back up their fat loss capabilities.

You might also try adjusting your diet. Eat foods that are low in saturated fat and sugar and ones that can keep you full longer. Opt for high-protein or low-calorie foods like grilled chicken, beans, eggs or green tea. You can also try intermittent fasting.

Finally, make sure you are getting enough sleep. A good amount of sleep is also associated with fat loss.

Fitness

Fitness expert shares low-effort movement routines for days you’re too tired to exercise: ‘Even a few minutes of…’

Published

44 minutes ago

January 27, 2026

Press Room

Fitness expert shares low-effort movement routines for days you’re too tired to exercise: ‘Even a few minutes of…’

We all have those days when exhaustion hits, and the thought of a full workout feels impossible. Skipping exercise entirely can make it harder to stay consistent, but even small movements count. Spoorthi S, fitness expert at cult shares with HT Lifestyle simple, low-effort routines to keep your body active and energised, even on the laziest days.

Stay active with low-effort routines on exhausting days, says fitness expert. (Unsplash)

“If the idea of a ‘proper workout’ feels exhausting before you even begin, you’re not lazy, you’re likely fatigued,” explains Spoorthi S. “Long work hours, mental overload, poor sleep, and constant stimulation drain the nervous system, making intense exercise feel overwhelming. But an important thing to note is that movement doesn’t always have to be intense to be effective.” (Also read: Hyderabad eye surgeon explains why most vision loss in India is preventable but often detected too late )

“Low-effort movement routines can help you stay active, improve circulation, reduce stiffness, and even restore energy without demanding willpower or motivation. When energy is low, the goal should shift from ‘burn calories’ to ‘just move a little.’ Gentle movement stimulates blood flow, improves joint lubrication, and activates the parasympathetic (rest-and-recover) nervous system. This can reduce stress hormones like cortisol and actually help you feel more energised post-movement, rather than depleted,” she adds.

“Think of these routines as maintenance, not training,” says Spoorthi S.

Low-effort movement routines to try

1. A quick mobility refresh

“Especially ideal for those who sit for long hours. Simple movements like neck and shoulder rolls, spinal flexion and extension, hip rotations, and ankle mobility can reduce stiffness and improve overall movement quality,” she suggests.

2. Easy-paced walking

“A relaxed 10–20-minute walk outdoors supports mood, digestion, and circulation. There’s no need to chase step counts or pace, consistency matters more than intensity,” Spoorthi explains.

3. Short movement breaks during the day

“Every hour or so, take one to two minutes to stand up and move. Light squats, wall push-ups, gentle twists, or even walking around the room help prevent fatigue and maintain energy levels,” she adds.

4. Slow movement paired with breathing

“Combining controlled, slow movements with deep breathing helps downshift the nervous system. This reduces mental overload and creates a sense of calm without complete rest,” says Spoorthi.

5. Gentle stretches to wind down

“Low-intensity stretches for the hips, hamstrings, and back in the evening help the body relax, release tension, and prepare for better sleep and recovery,” she advises.

“Remember, the goal on low-energy days isn’t to push hard, it’s to keep moving gently and consistently. Small, mindful movements can go a long way in maintaining health, mobility, and energy,” concludes Spoorthi S.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

Fitness

Stark warning against fitness trend loved by Molly-Mae’s sister &Molly Smith

Published

13 hours ago

January 27, 2026

Press Room

Stark warning against fitness trend loved by Molly-Mae’s sister &Molly Smith

A FITNESS trainer has warned against a viral exercise trend loved by stars including Molly-Mae Hague’s sister Zoe, saying it could lead to “physiological shock”.

The Hyrox craze – dubbed a “race for everybody” by organisers – has swept the globe since the competition was launched in Germany in 2017, with millions of people now taking part in over 30 countries, including the UK and China.

Competitors are tasked with running 1 kilometre, before hitting a functional workout station of various different exercises – which is repeated eight times.

“(Hyrox is) designed to accommodate all participants and 99 per cent of our athletes reach the finish line,” it reads on the Hyrox website.

Following the race, participants appear on a leaderboard, which are then added up ahead of a World Championship at the end of the season.

Videos of the competitions regularly appear on TikTok, with Zoe and other famous faces including ex Love Island star Molly Smith and 90s popstar Suzanne Shaw sharing their own experiences on social media.

What your trainer choice says about you…

Deputy Fashion Editor, Abby McHale, says “the ‘in’ trainers to be seen in can move as quickly as the next big fashion trend”.

Adidas = fashion ‘sheep’

Adidas has taken over as the top ‘it’ trainer brand of the past few years and they don’t seem to be going anywhere anytime soon.

Starting strong with the Sambas, a trainer which this year will have been around for 75 years, the trainer style became so popular that videos were going viral last year showing a multitude of people wearing them on the same train.

Skechers = boring

The American brand has been around on the footwear market for the best part of three decades, but has never been seen as the trendiest of trainers. No matter what celebrity has been promoting the product the brand still does come with a certain stigma.

Practicality is at the heart, cushioned soles, easy to slip on and breathable, they come with a lot of functions for those who think comfort is key.

Vans = living in the past

Originally made as a skateboarding brand, it went mainstream in the 2000s with its classic black and white checker board trainers that were deemed the height of cool.

Whilst they were never the style of trainers worn to the likes of the gym, they were great worn with the likes of jeans, trousers and dresses for the skater girls. However these days they’ve fallen slightly off the radar, which means if you’re still wearing them you live in the past.

Hoka = fitness fanatic

A trainer brand specialising solely in running shoes the brand was launched in 2009 and has become a staple in runners wardrobes all across the world.

Consistently voted as some of the best running shoes you can buy, they have trainers categorised depending on what kind of exercise you are doing, from road running to hiking and even recovery trainers.

And while they may be great when it comes to exercise, that is where they should stay.

Nike = millennial

A long standing competition with Adidas, Nike has also been one of the market leaders when it comes to trainers, with the Air Force 1’s being the brands best selling shoe of all time.

They may have been the in shoe back in 2018, but they’re not in 2025, meaning if you still rock a pair you want to keep to a trend but aren’t a stickler, you know a good made trainer when you see one and love the cleanliness the all white style brings.

Veja = tight

The French footwear brand has been around since 2005 but only gained major popularity a few years ago.

They have been seen on every celebrity going, even royalty hopped on board the trend with both the Princess of Wales and the Duchess of Sussex seen out in a pair.

However, the buzz around these has now died down and the fashion crowd have moved onto their next pair of trainers. Meaning that those left wearing Veja’s are the kind of people who get their wear out of everything until it falls apart.

He was rushed to hospital, and was found to have a left coronary artery blockage, for which doctors had to shock him with a defibrillator to try and get his heart to beat regularly again.

Ashley has since made a full recovery, but is now warning others to listen to their bodies while taking part in events such as Hyrox.

“It’s still up in the air as to why I got this clot but when I’ve looked into it, deep emotional stress and high-intensity exercise can cause it,” he said.

He said he credits the “strength of” his mind and body to get him through the terrifying health scare, and knows he is “so lucky to be alive”.

“I’m living proof that it can happen to ultra-fit people as well,” he added.

“It’s a case of listening to your body.”

Hyrox has been contacted for comment.

Fitness

6 Best Home Gym Essentials to Achieve Your Fitness Goals, According to a Physical Therapist

Published

1 day ago

January 26, 2026

Press Room

6 Best Home Gym Essentials to Achieve Your Fitness Goals, According to a Physical Therapist

Achieving your fitness goals doesn’t require a monthly gym membership. From the comfort of your home, you can implement a few minutes of daily exercise with just the right equipment.

To help jumpstart your New Year’s goals, physical therapist Karena Wu recently revealed to the 3rd hour of TODAY some ways you can build a gym right at home. Whether you’re into high-intensity workouts or improving strength training, these budget-friendly picks can transform your living room into your own personalized fitness space.

Ready to lace up your sneakers? Keep reading to discover the best workout essentials to achieve your at-home fitness goals, according to an expert.

Best home gym essentials seen on TODAY

This multi-purpose training disc offers stability during workouts, helps engage the core, and provides other benefits in a portable design that makes exercise feasible wherever you go. “It can also be used as a seat cushion to help with posture and balance,” adds Wu.

Perform Better Mini Band Resistance Loop Exercise Bands

From warming up to activating your muscles, resistance bands are a fitness essential every home gym should have. The pick above comes in various resistance intensities to suit every skill level.

“This is a smart jump rope with an app to track your jump counts, calorie and duration,” explains Wu. “The donuts add weight to make it feel like a real rope, but it is cordless, so it doesn’t scratch the ground. It is great for beginners and for in the home, so you don’t scratch your floor or hit the ceiling.”

Sunny Health & Fitness Sunny Vinyl Coated Kettlebell (5-Pound)

“Kettlebells are great for adding weight and instability to challenge your core,” suggests Wu. This collection of kettlebells is each color-coded to easily distinguish each weight while you work out. Though each weight is sold separately, the kettlebells start at just under $15 to help kickstart your training.

“Sliding core discs are great for adding strengthening, dynamic movements and stability training,” suggests Wu. This set comes double-sided, so regardless of your home flooring, you can perform mountain climbers or push-ups anywhere in your home.

Triggerpoint Performance Therapy Massage Ball

From relieving muscle tightness to soothing muscle soreness post-workout, this tiny but mighty massage ball offers direct pressure on points. “This is a smaller ball, so it is meant for the hands and feet, but you could still use them elsewhere on the body,” notes Wu. “These are great to travel with, and don’t take up much space.”

More home gym essentials to shop

If your goal is to achieve 10,000 steps a day, a walking pad is a practical way to get your steps in. Enjoy a quick five-minute workout while watching your favorite show or use the machine to keep your legs moving while working from home.

You don’t have to book a reformer class to take advantage of the benefits of pilates. With a pilates ball, including this option from Bala, it helps offer strength and support to build your core and beyond.

Editor’s pick Bomba Gripper Half Calf Socks

On the topic of pilates, support every movement and prevent slips with these Bombas grippy socks. They also deliver arch support, a comfortable cushion, among other perks, for a better workout.

According to the brand, the WeGym SafeGrip Square Dumbbells are designed to feel more secure in your hands compared to metal dumbbells for a comfortable grip with every lift.

Use a foam roller to assist with recovery and prevent injury after an intense workout or strength training session.

We’re constantly browsing Lululemon’s sale section. So while we’re building our home gym, might as well build our fitness wardrobe, too, like the tank above, as we scroll.

Editor’s pick

Ranked New Balance Women's FuelCell Rebel V5

One Shop TODAY editor calls the New Balance FuelCell Rebel V5 one of her “favorite everyday running shoes” in her recent round-up of the ‘best sneakers of 2025.’ From its breathable mesh to its supportive insole, there’s a lot to love about the shoe.

From yoga to pilates, this exercise mat can assist with stability and balance during your workout.

Weighted vests were a trending topic in 2025, and we don’t see them leaving in the new year. Whether you wear one on your runs or completing chores, weighted vests add a bit of intensity to any movement and workout.

A pilates ring delivers more than meets the eye. Use it to strengthen the core, help tone your arms, among other benefits.

This new launch is made with the brand’s softest fabric yet, and a good pair of tights can upgrade any at-home workout. “These leggings have a second-skin feel and no front seams for extra comfort,” says commerce editor and producer, Julie Ricevuto. “The waistband doesn’t roll or bunch during workouts, and the stretchy and flexible fabric make them super comfortable — they’re my new go-to leggings!”

Hydrow Origin Rowing Machine with Immersive 22

The ultimate splurge, this at-home rowing machine is worth it for those that want a full-body workout that engages more than 86% of the body’s muscles during use. It also provides immersive, on the water workouts led by expert athletes and olympians, along with personalized recommendations in order to help users get the most out of their at-home workout.

Meet the expert

Our team features a range of qualified experts and contributors in our broadcast segments to reveal the latest in trends, remarkable sale events and all things shopping across a variety of categories. Products were independently chosen by members of the Shop TODAY team, along with Karena Wu, to find the best fitness essentials to build a home gym.

Karena Wu is a physical therapist and the owner and Clinical Director of ActiveCare Physical Therapy.

How we chose

The Shop TODAY editors and writers search the internet to find the best products out there. We interview expert sources, comb through customer reviews and even use our own personal experiences to make shopping easier for our readers.

As an editorial team, we independently create content and determine coverage based on research, reporting and what we think TODAY.com readers would like to read about. The goal of our content is to provide a service and inform readers who are on the hunt for the latest products to help make their life better. Items are sold by retailer, not TODAY. Pricing and availability are accurate as of publish time.

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