Looking for recommendations on bodyweight exercises for weight loss that I can do at home. I don't have any equipment and my apartment is pretty small. I want to focus on no equipment cardio but also include some strength elements. What home workout routines have worked best for you for fat loss? I'm particularly interested in home exercise circuits that get the heart rate up while building some muscle.
For bodyweight exercises for weight loss, I've found that high-intensity circuits work best. I do 45 seconds work, 15 seconds rest, moving through 5-6 exercises. Things like burpees, mountain climbers, jump squats, and plank jacks. These home workout routines keep my heart rate up the entire time. I've lost 15 pounds in 3 months with just these no equipment cardio sessions 4 times a week.
I'd add that incorporating strength elements into your home exercise circuits actually helps with fat loss more than pure cardio. Muscle burns more calories at rest. So include push-ups, squats, and lunges in your circuits. My bodyweight workout plans always mix strength and cardio - like doing 10 push-ups, 15 squats, then 30 seconds of high knees, repeat for 20 minutes.
Don't underestimate the power of consistency with home fitness without equipment. I do 30 minutes every morning before work - sometimes it's intense, sometimes it's moderate, but I never miss. That consistency has done more for my weight loss than any specific routine. Find home workout routines you enjoy enough to do daily, even if they're not perfect.