According to the text, there are various bodyweight exercises that beginners can do at home without equipment or a gym to tone muscles and burn fat. These exercises can be done in one month and target the core, arms, and lower body. The routine includes exercises like burpees, crunches, plank, kneeling press-ups, lunges, and running on the spot. There is also a suggested 6-week home workout plan that focuses on different body parts each day with exercises like leg and shoulder workouts, chest and back exercises, and a rest day in between. Other exercises mentioned in the text include bridge, chair squat, knee pushup, stationary lunge, plank to downward dog, straight-leg donkey kick, bird dog, forearm plank, and plyometric exercises like jump squats and clapping push-ups. The push-up is also highlighted as an efficient exercise for building chest and upper body strength, and different variations of squats are recommended, including air squats, side step squats, sumo squats, jump squats, and weighted squats using household items.