This 30-minute drill is the best workout for weight loss at home – no equipment required

ActiveWorkoutsThis 30-minute drill is the best workout for weight loss at home – no equipment requiredBurn calories at home with this equipment-free workout from GRNDHOUSEWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

Burn calories at home with this equipment-free workout from GRNDHOUSE

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty Images)

Determined Young African American Female in Sportswear Doing Plank Exercises in Her Spacious Living Room

(Image credit: Getty Images)

Jump to category:Why interval training worksThe workout

Want a quick, fuss-free workout that will help you lose weight from the comfort of your home? We’ve got the answer to your prayers!

Best of all, this workout uses bodyweight exercises only – so you won’t need any fancy equipment to do it – and takes just 30-minutes! Keep scrolling to give it a go and start seeing results.

Want to trim your torso? Give this10-minute core workoutfrom a top FightCamp coach a try. It’s fast, effective and a lot of fun to do!

Best workout for weight loss at home: Why interval training works

According toIzy George, a former professional dancer and one of the five founders of GRNDHOUSE, interval training is the way to go if you want to achieve weight loss.

‘Interval training is a brilliant and highly efficient way to get a decent calorie burn whilst still working in a controlled manner’ she explains. ‘The benefits also come even after you’ve finished exercising, due to an increased metabolic rate. This means you will continue to burn calories long after your workout - so long as you train hard during it!’

Izy has designed this workout to be equipment-free, and it consists of 10 fun but challenging bodyweight exercises.

Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts

‘The workout follows a simple interval training format featuring five rounds that are two minutes long each, with a one-minute rest in between rounds,’ says Izy. ‘Each round consists of two different exercises, so to complete one round, do the first exercise for one minute, then go straight into the second exercise for one minute.

Once you have completed the round, take your one-minute rest before moving on to the next round. Once you have finished all five rounds, go back, and repeat the entire circuit again for a 30-minute workout in total.

‘You want to push to a level of intensity where you are challenging yourself but also ensuring your output is consistent across all 10 exercises,’ she adds. ‘To start with, I recommend that you aim to complete 10 reps of each exercise in one minute, taking your time to really feel each exercise and practice good form.

That way, you won’t work too hard too quickly, and drop off near the end or halfway through. However, as you get fitter, you can increase your reps and rounds for an extra challenge.’

Want to see how your fitness has improved? Go back and retest this in four- weeks and see how you get on!

Best workout for weight loss at home: The workout

Image1of2Squat(Image credit: GRNDHOUSE)Plank tap(Image credit: GRNDHOUSE)

Image1of2

Squat(Image credit: GRNDHOUSE)Plank tap(Image credit: GRNDHOUSE)

Squat(Image credit: GRNDHOUSE)

GRNDHOUSE at-home fat burning workout

Plank tap(Image credit: GRNDHOUSE)

GRNDHOUSE at-home fat burning workout

Round 1

Squats:Stand with your feet shoulder-width apart and your toes pointing out slightly. Cross your arms with your fingertips touching opposite shoulders and raise your elbows to shoulder height (a). Bend your knees and sit back to lower your hips into a squat until your thighs are parallel to the floor (b). Return to standing (a).

Plank taps:Start in a straight-arm plank position with your hands placed on the floor beneath your shoulders and your weight between your hands and toes. Look at the floor and keep your core braced throughout so your body forms a straight line from shoulders to ankles (a). Lift your right hand off the floor and touch your fingertips to your left shoulder (b). Place your right hand on the floor and repeat with your left hand. That’s one rep.

Image1of2Cobra lat pulldown(Image credit: GRNDHOUSE)Glute bridge(Image credit: GRNDHOUSE)

Image1of2

Cobra lat pulldown(Image credit: GRNDHOUSE)Glute bridge(Image credit: GRNDHOUSE)

Cobra lat pulldown(Image credit: GRNDHOUSE)

GRNDHOUSE at-home fat burning workout

Glute bridge(Image credit: GRNDHOUSE)

GRNDHOUSE at-home fat burning workout

Round 2

Glute bridge: lie on your back with your knees bent, feet flat on the floor and hands palms-down at your sides (a). Keeping your back straight, lift your hips off the floor and contract your glutes (b). Hold for five seconds, then lower your body back to the floor. Focus on lengthening your legs from hipbones to knees, and don’t arch your back.

Image1of2Push up(Image credit: GRNDHOUSE)Lunges(Image credit: GRNDHOUSE)

Image1of2

Push up(Image credit: GRNDHOUSE)Lunges(Image credit: GRNDHOUSE)

Push up(Image credit: GRNDHOUSE)

GRNDHOUSE at-home fat burning workout

Lunges(Image credit: GRNDHOUSE)

GRNDHOUSE at-home fat burning workout

Round 3

Lunges: Stand with your feet hip-width apart, hands on hips (a). With chest and chin high, take a long step forward with your right leg, until both knees are bent at 90° (b). Ensure your front knee doesn’t go over your toes. Push off your right leg and return to the start position. Repeat on the other leg to complete one rep.

Image1of2Russian twist(Image credit: GRNDHOUSE)Sit-up(Image credit: GRNDHOUSE)

Image1of2

Russian twist(Image credit: GRNDHOUSE)Sit-up(Image credit: GRNDHOUSE)

Russian twist(Image credit: GRNDHOUSE)

GRNDHOUSE at-home fat burning workout

Sit-up(Image credit: GRNDHOUSE)

GRNDHOUSE at-home fat burning workout

Round 4

Russian twists:root into your sit bones as you lift your feet from the floor, keeping your knees bent. Lean back to a 45-degree angle from the floor keeping your back straight, creating a V shape with your torso and thighs. Interlace your fingers, then use your abdominals to twist to the right (a), then back to centre, and then to the left (b) to complete one rep.

Sit ups:lie on your back with your knees bent and heels on the floor. Place your fingertips to your ears and do not pull on your neck. Exhale as you slowly lift your head and shoulder blades from the ground and use your abdominal muscles to sit up straight. Lower back down while slowly inhaling.

Image1of2Up down(Image credit: GRNDHOUSE)Mountain Climbers(Image credit: GRNDHOUSE)

Image1of2

Up down(Image credit: GRNDHOUSE)Mountain Climbers(Image credit: GRNDHOUSE)

Up down(Image credit: GRNDHOUSE)

GRNDHOUSE at-home fat burning workout

Mountain Climbers(Image credit: GRNDHOUSE)

GRNDHOUSE at-home fat burning workout

Round 5

Up downs:an up down is basically a burpee without the ‘chest to floor’ movement in the middle.Stand with your feet shoulder-width apart and arms hanging loose in front of your thighs (a). Bend your knees and sit back to lower your hips into a squat position until your thighs are parallel to the floor (b). Place your hands on the floor in front of you, then jump or step the legs out behind you (c). Jump or step the legs widely towards your hands and maintain a flat back as you stand up straight. This movement is a pulse raiser and should be performed at a quicker pace to increase the heart rate.

Mountain Climbers: assume a straight-armed plank position so your body forms a straight line from your shoulders to your ankles. Lift your left foot off the floor, and slowly raise your knee as close to your chest as you can (a). Return to the start position and repeat with your right leg (b) to complete one rep. Focus on the move slow and controlled, with your hips low and your core engaged.

This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.

Man doing leg press

The ultimate full-body gym workout for beginners, according to a fitness expertWant to hit the gym to build strength and muscle, but don’t know where to start? This workout can help

Want to hit the gym to build strength and muscle, but don’t know where to start? This workout can help

Kindle Colorsoft review

Amazon upgrades Kindle Colorsoft already – new model addresses customer complaintsAmazon’s full-colour e-reader fixes a problem that was plaguing its display

Amazon’s full-colour e-reader fixes a problem that was plaguing its display

Back view of female boxer doing shadow boxing in gym. Woman practicing her punches making direct hit

20-minute full-body HIIT workout to burn fat and boost your metabolismYou won’t need any equipment for this T3-exclusive “Box ‘n Burn” shadowboxing follow-along workout

You won’t need any equipment for this T3-exclusive “Box ‘n Burn” shadowboxing follow-along workout

Strong young women with boxing gloves, punching a punching bag in gym alone

Reduce stress, get strong and burn fat with this 20-minute punch bag workoutRelieve stress and get fit in the process with this follow-along workout from a top boxing coach

Relieve stress and get fit in the process with this follow-along workout from a top boxing coach

Young woman exercise in living room uwinf dumbbells

This home workout combines HIIT and strength training – burn fat and build muscle in 20 minutesSlim down at home with this fast-paced dumbbell HIIT workout

Slim down at home with this fast-paced dumbbell HIIT workout

Shirtless muscular man with visible abs standing outside with hands on the hips

Try this 2-minute six-pack workout and train the most neglected part of your absFast, efficient and fun; this ab workout has it all!

Fast, efficient and fun; this ab workout has it all!

Man exercising in the gym with dumbbells

Work the glutes, quads and calves with this 5-move leg day workout – you’ll only need 2 dumbbellWork your whole lower body, from glutes to calves, with the smallest home weight

Work your whole lower body, from glutes to calves, with the smallest home weight

Young athletic women is going ab crunches on the floor

15-minute low-impact full-body workout to burn fat and improve metabolismYour body (and two chairs) is the only equipment you’ll need for this workout

Your body (and two chairs) is the only equipment you’ll need for this workout

Young woman in sportswear exercising at home on her mat, doing sit-ups

Sculpt six-pack abs with this quick 4-move core workout – no equipment requiredGet your abs ready for this fast and furious core workout – no equipment required!

Get your abs ready for this fast and furious core workout – no equipment required!

Fit young man doing chin ups

Build big arms and back muscles with this 5-minute pull up workout for beginnersStruggling to get started with pull-ups? This fast workout will help you build strength (and arm/back size)

Struggling to get started with pull-ups? This fast workout will help you build strength (and arm/back size)

Best workout for weight loss at home: Why interval training works#

Sign up to the T3 newsletter for smarter living straight to your inbox#

Best workout for weight loss at home: The workout#

Round 1#

Round 2#

Round 3#

Round 4#

Round 5#

Best workout for weight loss at home: Why interval training works

Sign up to the T3 newsletter for smarter living straight to your inbox

Best workout for weight loss at home: The workout

Round 1

Round 2

Round 3

Round 4

Round 5