Without a doubt, the #1 home exercise for fat loss is push-aways. As in, push your chair away from the dinner table. No other exercise comes close. One rep three times a day is all it takes.[/quote]
This reminds me of something T3hPwnisher says. When he wants to cut, he exercises less, when he wants to bulk he exercises more. Diet is such a huge part. I am similar in that when I start doing a ton of exercise, my appetite goes through the roof. [/quote]
I know his name can be a bad word in these parts due to some acrimony with Biotest…but Lyle McDonald is a big believer in this principle as well. If you want to cut, do as little exercise as needed to maintain muscle mass.
OP: as noted, a good diet, a daily walk, and some sprints once or twice a week could be a start. Are you willing to invest in ANY equipment for your home? A single kettlebell, a pull-up bar? One or both of those could go a really long way. You can make a hell of a minimalist program out of daily kettlebell swings and push-ups/pull-ups.
With that said: if “a large volume of personal work” is enough to keep you from the gym entirely, what faith should any of is have that you’ll keep exercising at all?