Home Fat Burning Exercises For Men

Home Fat Burning Exercises For Males During COVID-19 Lockdown

For males, you don’t have to lift heavy weights at the gym to burn fat. You can do it with our home fat burning exercises for males during COVID 19 lockdown!

When the first case of COVID 19 appeared in China in late 2019, no one could predict how it would change our world.

To counter the pandemic, social distancing and generally staying at home have been touted as the best weapons.

Because of this, public places, including gyms, have been closed and numerous events postponed.

If you were training for a marathon, for example, or working towards a fitness goal, you find yourself in a tough position.

But not all is lost, and there is no reason for you to regress on your fitness goals just because the gym is closed.

There are many fat burning exercises that you can do at home to stay fit.

All you have to do is adjust to the situation, use a bit of creativity, and get going.

If anything, working out at home during the lockdown will keep you motivated, energized, and sane!

If you are wondering where to start, here are our five top fat burning exercises for males1.

COVID-19 lockdown: best male’s fat burning exercises at home

male weight loss exercises


Any good workout should begin with a warm-up2, and home workouts are not an exception.

To prepare for this workout, here is a warm-up that you can incorporate:

  • One minute jumping jacks.
  • One minute mountain climbers.
  • One minute high knee lifts.
  • One minute butt kicks.

Do three sets of these, stretch, and start on the main workout.

1. Burpees

The burpee is the ultimate total body workout.

It is one of the few exercises that deliver a powerful cardio punch while working out every muscle in your body.

The best part is that you don’t need any fancy equipment or lots of space for this.

How to do a burpees?

  • Start with your feet shoulder-width apart and your arms on your side.
  • Push back your hips and bend your knees into a squat.
  • Now drop your hands to the ground and kick your feet back as far as they can go (you are now in a plank position).
  • Now jump your feet back towards your hands and immediately jump up to the air with your arms raised.
  • When your feet hit the ground, go back to the squat immediately, and repeat the move.


Do 3 sets of 15-20 reps each, with no rest between the reps.

2. Jump squats

This is a powerful lower body exercise that will engage your legs, core, glutes, hamstrings, and lower back.

Again, all this exercise requires is your body weight.

Ensure, however, that you are on a flat surface to avoid falling or tripping.

How to do a jump squat?

  • Start with your feet hip-width apart.
  • Bend your knees as you push your butt back into a regular squat.
  • Now jump up explosively and lower your body back into a squat to complete one rep.


Do 3 sets of 15-20 reps each, with no rest between the reps.

3. Push-ups

This is the classic exercise to build upper body strength.

A push up will work your shoulders, pectoral muscles and triceps.

It also strengthens your core and back, helping you build or tone those muscles3 in no time.

To make it even better, as you work your muscles hard while doing the push-ups, you force your heart to work harder to deliver oxygen.

This results in cardiovascular exercise, resulting in lots of fat burning.

How to do a push-up?

  • Lie on a flat ground and place your hands slightly wider than your shoulders. Your arms should be pointed at your toes, rather than flaring outwards.
  • Straighten your legs, either touching or shoulder-width apart, depending on what you find comfortable.
  • At this point, your body should be in one straight line with your toes touching the ground.
  • Now push yourself up, ensuring that your arms are straight, supporting your weight with your arms and the balls of your feet.
  • You should now be in a plank position. Make sure that your butt does not stick out and do not sag your hips either.
  • Go back down and repeat.


Do 3 sets of 15-20 reps each, with no rest between the reps.

4. Kettlebell swings

The kettlebell swing is an explosive workout that will work out your whole body, giving you strength and cardiovascular benefits.

Contrary to what many people believe, the kettlebell swing is not about your hands, even though you will be using them prominently.

It is more about your hips and legs. In other words, a proper kettlebell swing requires a hip thrust which works your glutes, hamstrings, and lower back.

This exercise requires a kettlebell, but if you don’t have one at home, you can substitute it with any household items of the same weight.

This could be things like a bag of rice, a can of beans, or a gallon of water.

Just ensure that you have a comfortable grip.

Because a kettlebell is such a versatile piece of equipment, you might also want to invest in one.

How to do a kettlebell swing?

  • Stand straight with your feet wider than shoulder-width apart, with the kettlebell between your legs.
  • Keep your arms long and squeeze your shoulder blades together.
  • Soften your knees and lower your butt into a squat position, grab the weight and swing it upwards, simultaneously thrusting your hips forward.
  • Bring the weight back down slowly, concentrating your weight on your feet and repeat without stopping.


Do 3 sets of 15-20 reps each, with no rest between the reps.

5. Deadlifts

The deadlift4 is one of the most rewarding compound exercises.

It works on your glutes, hamstrings, and lower back to improve your overall strength and stability.

Because compound exercises work on a combination of muscles, you can be sure that you will be blasting off loads of fat as well.

How to do a deadlift?

For this exercise, you will need a barbell. If you don’t have one at home, you can use kettlebells or dumbbells of appropriate weight.

  • Start by standing straight with your feet beneath the barbell.
  • Squat down and grasp it with both hands, about shoulder-width apart.
  • Lift it, keeping it close to your body with your chest up and back straight.
  • Hold the barbell at thigh level for a few seconds, then bring it back down, bending your knees to lower it towards the floor, stopping at your shins.
  • Lift it back up and repeat without taking a break.


Do 3 sets of 15-20 reps each, with no rest between the reps.


male six pack

For most men, having a six-pack is the ultimate goal.

Burning fat is the first step towards revealing the set of muscles that often hide behind fat, such as around the stomach and chest.

You may be, however, struggling to lose weight or would like to accelerate your fat-burning process.

If this is the case, we would like to recommend three fat burning supplements5 that will have you achieving your goals in no time.

These are:



This is a potent supplement that helps you shed fat while maintaining lean muscle.

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Anvarol is especially useful in cutting visceral & subcutaneous fat.

By taking three capsules per day, you will see rapid results in only 30 days.

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Instant Knockout

Instant Knockout

If you are struggling with belly fat and man boobs, this is the supplement for you.

It was designed for MMA fighters and professional boxers, but is now available for everyone.

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Transparent Labs Fat Burner

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This fat burner is designed to help you lose fat quickly and build muscle at the same time.

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  1. Zemel, M. B., et al. “Dairy augmentation of total and central fat loss in obese subjects.” International journal of obesity 29.4 (2005): 391-397. https://www.nature.com/articles/0802880
  2. Bishop, David. “Warm up I.” Sports medicine 33.6 (2003): 439-454. https://link.springer.com/article/10.2165/00007256-200333060-00005
  3. Clarkson, Priscilla M., and Eric S. Rawson. “Nutritional supplements to increase muscle mass.” Critical reviews in food science and nutrition 39.4 (1999): 317-328. https://www.tandfonline.com/doi/abs/10.1080/10408699991279196
  4. Camara, Kevin D., et al. “An examination of muscle activation and power characteristics while performing the deadlift exercise with straight and hexagonal barbells.” The Journal of Strength & Conditioning Research 30.5 (2016): 1183-1188. https://cdn.journals.lww.com/nsca-jscr/Fulltext/2016/05000/An_Examination_of_Muscle_Activation_and_Power.2.aspx
  5. Jeukendrup, A. E., and R. Randell. “Fat burners: nutrition supplements that increase fat metabolism.” Obesity reviews 12.10 (2011): 841-851. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-789X.2011.00908.x
Written by Tom Knight
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