Ten exercises doable in a living room, producing real fat-loss results when combined with a modest calorie deficit.

1. Squats — bodyweight or weighted. Biggest muscle group, biggest calorie burn.
2. Push-ups — scale from knees to feet-elevated.
3. Lunges — walking or stationary.
4. Burpees — full-body cardio.
5. Mountain climbers — core + cardio.
6. Jump squats — explosive power.
7. Plank — isometric core.
8. Glute bridges — posterior-chain activation.
9. Jumping jacks — simple, effective cardio.
10. High knees — running in place; raises HR fast.

The 20-minute circuit

Each exercise 45 seconds work, 15 seconds rest. Cycle through 5 of them twice. 3x/week.

Pair with a 300-500 kcal daily deficit and protein at 1.6g/kg. No gym required; results come from consistency plus diet, not equipment.