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Last Updated on April 19, 2021

6 Best Fat Burning Exercises at Home to Push Your Limits

6 Best Fat Burning Exercises at Home to Push Your Limits
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Gyms all over the world are re-opening, yet most people are put off by the various restrictions, risks, and the realization of not having so much time to dedicate to exercise anymore. Covid-19 has started a revolution within the fitness industry, and the new trend is all about at-home training. If you’re going to follow this trend, you’ll need to know some of the best fat burning exercises you can do at home.

Many busy people around the world don’t want to spend hours commuting and queueing outside of gyms, but the desire for a flat stomach is stronger than ever. If you want to maximize the little time you have to create a fat loss workout at home, check out these fat burning exercises.

The best workouts are always going to be those that consist of moves that engage multiple large muscle groups. You can easily take a simple, conventional toning move and turn it into something more efficient that gives you the most bang for your buck.

While it takes a lot of different kinds of training to reach well-rounded fitness (strength training, cardio, stretching, etc.), total body strength training and HIIT (high-intensity interval training) are best for burning off body fat quickly.

You’ll need to focus on cardio as well, so check out Lifehack’s free Simple Cardio Home Workout Plan to get started.

Apply this concept to the exercises that make up your routines, and they become dynamic, fat-burning workouts. Here are the best examples of exercises that consume a lot of energy and don’t require any equipment.

The Best Fat Burning Exercises at Home

1. Burpees

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    No cardio compilation would be complete without burpees. They challenge every part of your body and send your heart rate soaring in no time. All this adds up to an exercise that burns about 10 calories per minute[1].

    Assuming you’re doing between 10 and 20 repetitions every minute, this is one of the best fat burning exercises at home, or anywhere for that matter. You can torch even more calories by upping the pace. Just make sure you don’t let your form suffer!

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    2. Jumping Lunges

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      If you thought basic lunges were hard, you’ve never tried jump lunges before. This plyometric exercise strengthens all the same muscles, but it’ll also get your heart pounding in no time.

      To get started, simply lunge forward on your left leg as you bring your right arm forward and left arm back, elbows bent at 90-degree angles. From the lunge, jump straight into the air as you switch your arm and leg positions, then land with the opposite arm and leg in front. You’ll burn about 12 calories per minute, so you can really get in a good workout in a short amount of time.

      3. Jumping Squats

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        Like with jump lunges, jump squats add a cardio element to a basic strengthening move. You’ll perform a bodyweight squat with your arms straight out in front of you, or bent with your hands behind your ears. At the bottom of the squat, , with your feet shoulder width apart, jump as high as you can, land with your knees slightly bent, then immediately sink into your next squat.

        This is one of the best fat burning exercises at home because it requires very little space and time, and it will build your leg and core strength in no time.

        4. Push-ups

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          Push-ups are a total body exercise that are easily modified and can be made to be very challenging, even for the most avid exerciser. To make pushups easier, elevate your hands on a bench, counter-top, or against a wall.

          To make push-ups more difficult, elevate your feet. The higher the angle (with your hands on the ground), the more of your bodyweight you support. Also, you can increase the range of motion by elevating your hands on books, push up handles, or something similar.

          To burn more calories, you can also try plyometric push-ups, which involve pushing off your hands and hovering in the air for a moment at the top of the push-up. When talking about the best fat burning exercises at home, this one can’t stay off the list as it acts as a full body workout in itself. 

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          5. Mountain Climbers

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            Mountain climbers might win the award for most travel-friendly exercise because they require no equipment and take up hardly any space. On the flip side, they also deserve some recognition for being super challenging.

            A 150-pound person can expect to burn around 30 calories after three sets of 40 repetitions. You can easily incorporate any of these other moves to create a full workout, or simply go for as many sets as you can.

            6. Jumping Jacks

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              This old-school warm-up is an effective form of cardio. The primary benefit of doing jumping jacks is that it elevates your heart rate. You breathe more deeply while jumping, which delivers oxygen to your bloodstream and, ultimately, to your muscles.

              In addition, you will also shake your lymphatic system and burn fat at a rapid rate[2], promoting weight loss. As extra challenge, do as many jumping jacks as possible for 10 seconds, rest for 10 seconds, then repeat the same routine for 20 seconds and 30 seconds.

              What to Do With These Exercises

              Each one of the above-mentioned fat burning exercises at home has the potential of consuming a lot of calories on its own. Pairing them or combining them can be an excellent way of creating a time-effective, fat-melting home workout.

              I have been coaching busy executives, moms, and dads for over a decade, and finding time-effective hotel room workouts has always been a skill of mine. In my experience with extremely busy clients all over the world, three types of routines give the best bang-for-your-buck results while also improving the rate of compliance (it’s useless to have the best routine if you don’t practice it).

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              Let’s explore a few examples:

              Daily Walks

              This is the home fat-burning protocol baseline. It’s important to realize that no exercise routine will help you lose weight if you don’t make a point of getting your 10,000 daily steps.

              If you’re able to be out and about, aim to get 10,000 steps per day. Walking for at least 30 minutes serves as a great way to clear your head, manage stress, and keep fat gain to a minimum.

              This may not sound like a big deal, but getting around 10,000 steps per day may burn as many as 500 calories[3]. Taken over the week, that’s 3500 calories, or the same number of calories in a pound of fat.

              Walk in the morning, while doing meetings on the phone, after meals, or while you listen to podcasts. Walking time doesn’t need to be dead time.

              Bonus: When you go for your walks, press your tongue against the roof of your mouth and breathe through your nose. Nasal breathing has a ton of benefits including:

              • Better oxygen extraction, which can lead to more energy.
              • Maintain a balanced pH in your body.
              • Deep nasal breathing may decrease nerve activity in the sympathetic nervous system (fight or flight response).
              • Increase Nitric oxide, which can improve the flow of nutrients into your body, improve waste disposal, and regulate blood pressure.
              • Regulate workout intensity.
              • Mouth breathing accelerates water loss, which can accelerate dehydration.

              The Intermittent Training Protocol

              This protocol should be the base of your exercise program, and it takes virtually no time. Do this every day:

              Pick one of the above-mentioned exercises and perform it with perfect form, as fast as you can, for 30 seconds, totally cold. If you have stiff joints or previous injuries, scale down the jumping version of the exercise with the static one (example: switch jumping squats with regular squats).

              Repeat this 2-3 times a day, every day.

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              In his book, The Immunity Code, Joel Greene explains how quickly performing an exercise totally cold and at a totally random time of the day will prime your body to learn that particular movement pattern, improving strength, metabolic rate (and fat loss), and joint health.

              The secret of maintaining a young body may as well be being able to sprint from zero to hero or squat as fast as you can without a second notice (as our ancestors might have been doing their whole life).

              This intermittent training protocol takes almost no time and has an insane cumulative effect. Think about it: 30 squats, three times a day, for seven days is 30 x 3 x 7 = 630 squats that likely equal 1000 calories burned and virtually zero time consumed. A great idea is to do your chosen exercise each time you hit the toilet in order not to forget about it.

              The 20-minute Hotel Room HIIT Workout

              If you can cut 20 minutes, one to four times per week, you’re up for a sweaty, fat burning blast with the above fat burning exercises at home, or, in this case, a hotel.

              To do this, pick 4 of the above-mentioned exercises, and do them as fast as you can for 60 seconds, then rest for 2 minutes.

              Example of a lower body + core day:

              • 1 minute of jumping jacks, rest 10 seconds
              • 1 minute of jump squats, rest 10 seconds
              • 1 minute of jump lunges, rest 10 seconds
              • 1 minute of mountain climbers, rest 2 minutes
              • Repeat 3-4 times

              Example of an upper body + core day:

              • 1 minute of jumping jacks, arms fully extended, rest 10 seconds
              • 1 minute of push-ups, rest 10 seconds
              • 1 minute of burpees, rest 10 seconds
              • 1 minute of mountain climbers, rest 2 minutes
              • Repeat 3-4 times

              Final Thoughts

              Over my 10+ years of experience as a trainer coaching TV celebrities, executives, CEOs, and a ton of average people looking for a great workout, I’ve learned that the only way to help people maintain a fitness routine is to create a fitness regime that can improve people’s lives rather than consume it.

              Going to the gym is great, but it’s a time-consuming activity, and it’s rarely a necessary one if your goal is to be lean, healthy, and energetic. Take the best fat burning exercises at home and turn them into the ultimate workout that will get you fit in no time.

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              More on the Best Fat Burning Exercises

              Featured photo credit: Pavigym Prama via unsplash.com

              Reference

              More by this author

              Davide Alfonsi

              Online Weight Loss And Exercise Specialist

              6 Best Fat Burning Exercises at Home to Push Your Limits 5 Weight Lifting Exercises for Absolute Beginners 7 Effective Ways to Cope with Stress 10 Best Low Calorie Foods That Help You Lose Weight Fast 10 Best Workouts to Lose Weight and Burn Fat

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              Published on July 30, 2021

              7 Best Resistance Bands to Work Out at Home

              7 Best Resistance Bands to Work Out at Home
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              Looking for the ideal way to build up strength at home can be challenging, especially if you don’t have that much space to get workout equipment or build your own home gym. Besides using your own body weight, you can make use of a resistance band, a simple tool to help with your workout at home. These bands provide enough challenges where you can build your strength from various exercises. One of their main benefits is that they allow you to strengthen your natural body movement patterns.[1] They are also very small and won’t take up much space in your home.

              Resistance bands are designed to simulate weight lifting. While these bands are very light, the various movements you’ll be doing will be met with resistance depending on the band that you got. For this list, I’ve picked out some of the best ones that you can use to build up your strength at home.

              How We Picked the Best Resistance Bands

              Before diving into the list, here are the criteria that we used to determine the best resistance bands available on the market:

              • Type – Each type of band here is based on the popular options of bands. Things like loop bands, tube bands, circle bands, and figure-eight bands are popular options. Each type has its own perks depending on the exercise that you are doing or want to do.
              • Weight range – Since you’re not using free weights, you’ll want the weight range to go from simple to challenging over time. Each of these packs will allow you to easily do this.
              • Material – Because these products are bands, you’ll find most of them to be made of rubber or latex. These bands provide either one or the other material. For more elasticity in the bands, latex is the better option.

              1. Best Overall: Fit Simplify Resistance Bands

                For those looking for classic resistance band sets, this set has got you covered. It comes with five rubber resistance loops that are thick, durable, and won’t harm your skin. Each loop offers a resistance level between two and 30 pounds, making them ideal to scale up intensity levels during workouts.

                These are the best overall because you can work from really low levels before building up in intensity. You also don’t have to worry about mixing up your loops either as they’re all color-coded and have their intensity levels marked.

                Pick up Fit Simplify’s Resistance Bands here.

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                2. Best Budget Resistance Bands: Insonder Bands Set

                  While resistance bands are generally cheap when compared to other workout equipment, some products can offer more value for the price you pay. Out of the many we looked at, the best budget-friendly ones are the bands from Insonder.

                  They offer a resistance level of 15 and going up to 40 pounds. They’re also made of latex so, unlike other brands, they’re stretchier and will last longer and provide additional comfort when you use them.

                  While the starting weight is ideal for those who are familiar with bands already, these are also great if you’ve got some experience with bands or you’re looking to challenge yourself.

                  Purchase Insonder’s Resistance Bands here.

                  3. Best Set: Kootek 18-Pack Resistance Bands Set

                    Most resistance band sets are very straightforward with what you get—five (or possibly more) of a certain style of resistance bands with varying degrees of intensity. However, some resistance band sets offer incredible value that extends beyond that.

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                    Consider the one from Kootek, which offers 18 bands. What’s amazing about this set is that they provide different combinations of bands. Through this set you’ll get:

                    • Five latex resistance loops (that offer between five and 40 pounds of resistance)
                    • Five resistance tubes (offering ten and 50 pounds of resistance)
                    • Two handles
                    • Two ankle straps
                    • A door anchor

                    It’s incredible value for the price if you don’t mind having all this equipment at home.

                    Purchase Kootek’s 18-Pack Resistance Bands here.

                    4. Best for Glutes: Peach Bands Resistance Bands Set

                      Another classic resistance band brand is Peach Bands. This brand has always focused on lower-body workouts, and their bands haven’t changed since then. That said, these bands are made of latex, which promises to be lightweight, durable, and stretchy.

                      These bands are also very beginner-friendly, starting with 10-pound options and going up to 35 pounds.

                      Buy Peach Bands Resistance Bands here.

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                      5. Best for Flexibility: TheraBand Resistance Band Set

                        Traditional loop bands are ideal if you’re looking to build up strength as they tend to offer great resistance. That said, all that weight doesn’t necessarily make you use your full range of motion. This is a big problem if your goal is to improve your flexibility. Traditional bands can’t help in that area at all, but resistance straps can.

                        TheraBand is one of the best brands we found that offer resistance straps to help with flexibility. Each strap is five feet long and five inches wide, allowing you to perform all kinds of exercises.

                        Naturally, the weight range for these is limited to 4.3 and 6.7 pounds, but the focus is on stretching your muscles rather than building strength.

                        Purchase TheraBand Resistance Bands here.

                        6. Best Non-Slip: RenoJ Bands Set

                          RenoJ’s Booty Band Resistance set offers three resistance loops ranging from two to seven pounds. While these bands are fewer in number and offer less weight range, the key selling point for these bands is that they’re not going to be slipping at all when you’re performing exercises.

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                          The reason these won’t be slipping is that their material is made of fabric. The fabric allows you to grip easier, provides you further comfort, and is even more durable than latex. This is a big deal as people’s skin can get irritated by latex or have to deal with latex-type bands slipping and sliding while doing exercises. With these, you can have peace of mind that they’ll not be slipping off.

                          Buy RenoJ Resistance Bands here.

                          7. Most Durable: SPRI Braided Xertube Bands

                            The final of the best resistance bands we’re offering is the SPRI Braided Xertube resistance bands. Their main selling point is the fact that these bands are the most durable out of all the options here.

                            Tube bands are already quite durable on their own, but these bands are braided to provide further durability. They also offer great levels of resistance ranging between 12.5 and 62.5 pounds so you can easily find bands to suit your needs. The only catch is that each of the bands offered is sold separately.

                            Buy SPRI Braided Xertube Resistance Bands here.

                            Final Thoughts

                            Depending on your exercising needs, you can find all kinds of resistance bands to fit your needs. If you’re new to resistance bands, try out some of the lower weighted bands and work your way upwards until you want to go for higher intensity. For those who are more experienced, dive into some of the higher-level ones and work through some quality bands that were built to last.

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                            You can check out this guide for some resistance band exercises:

                            Featured photo credit: Geert Pieters via unsplash.com

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