In today’s world, obesity has become a growing concern that affects people from all age groups. Due to busy schedules and the lack of access to gym facilities, people find it hard to manage their weight. The good news is that burning fat does not necessarily require a gym membership. There are plenty of ways to burn fat without stepping into the gym. This article focuses on the ways that one can use to burn fat without going to the gym.

Ways To “Burn” or Lose Fat:

Begin the Day With Exercise:

Starting the day with morning exercise is a great way to kick start your metabolism and burn calories. You can begin with a simple routine such as jogging around the park or cycling around the neighbourhood. Morning exercise not only burns calories but also provides a great start to the day.

Climb Stairs:

Taking the stairs instead of the elevator can help burn calories while also toning the leg muscles. A research study found that taking the stairs can burn 8-11 calories per minute, depending on the person’s weight and intensity of the climb.

Climb Stairs


Dancing is a fun way to burn calories while also enjoying yourself. Zumba, Bollywood dance classes or ballroom dancing are great options that don’t require any gear and can be done in the comfort of your own home. One hour of dancing can burn up to 400-500 calories.

Do Strength Training:

Strength training exercises such as push-ups, squats, and lunges help to build muscle, which in turn helps to burn calories, even when resting. Incorporating these exercises into your daily routine can help to increase your metabolism and burn fat.
(Read more about the benefits of push-up)

Do Quick but Vigorous Exercises:

Quick exercises such as jumping jacks, burpees, and push-ups can be done in just a few minutes and can result in an increased heart rate and calorie burn. Aim to fit these into your daily routine to help you burn more calories throughout the day.

Eat Healthy:

Eating healthy is just as important as exercise when it comes to burning fat. Eating a healthy and balanced diet is essential to maintaining a healthy weight. Here are a few tips on how to eat healthy:

  • Eat a variety of different proteins: such as lean meat, fish, legumes, and tofu.
  • Get enough fiber: Eating high-fiber foods like fruits, vegetables, and whole grains can help you feel fuller for longer and help reduce the number of calories you consume.
  • Eat whole grains: Whole grains contain fiber and protein, both of which help to keep you feeling full and satisfied.

Get Enough Sleep:

Getting enough sleep is essential for maintaining a healthy weight. A study published in the Journal of Clinical Sleep Medicine found that people who slept for seven to nine hours per night had lower body fat percentages than those who got less than six hours of sleep.

Go Walking:

Walking is a low-impact cardio exercise that can be done anywhere and at any time. Walking for just 30 minutes a day can help improve cardiovascular health and burn calories.

Laugh Often:

Laughing can help to reduce stress levels, boost mood, and burn a few extra calories. A research study found that 10-15 minutes of laughter can help to burn up to 40 calories.
Laugh Often

Pick up the Pace:

Picking up the pace during daily activities such as walking or household chores can help to increase your heart rate, which in turn helps to burn calories.


Fidgeting can help to burn a few extra calories throughout the day. Simple movements such as tapping your feet or drumming your fingers can help to increase your metabolism and burn calories.


Shoveling snow is a great way to burn calories while also getting some outdoor exercise. In a study conducted on the calorie burn during shoveling, a person weighing 150 lbs can burn up to 350 calories per hour.

Try on Tabata:

Tabata is a form of high-intensity interval training (HIIT) that involves short bursts of exercise followed by brief periods of rest. This type of exercise can be done anywhere and in a short amount of time while still providing a great cardio workout.


Burning fat without going to the gym is achievable by incorporating simple workout regimes into your daily routine, maintaining a healthy diet, and getting enough sleep. Incorporating the above-listed activities into your daily routine can help to increase your metabolism and burn calories throughout the day. It is important to remember that a healthy lifestyle consists of a balanced diet, regular exercise, and adequate rest. By making small changes to your daily routine, you can achieve a healthier and happier you without ever having to step foot into a gym.


  1. Healthline, 9 Proven Ways to Lose Weight Without Diet or Exercise
  2. Medical News Today, How many calories do you burn by walking?
  3. Harvard Health Publishing, Optimism and your health
  4. Harvard Health Publishing, Burning calories without exercise
  5. The Guardian, No gym fees, no fancy equipment: it’s the skint bouncer’s guide to fitness!
  6. The Sleep Foundation, Sleep and Weight Loss
  7. Verywell Fit, Tabata Training and How It Works