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Last Updated on December 15, 2020

6 Best Fat Burning Exercises You Can Do at Home

6 Best Fat Burning Exercises You Can Do at Home

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 now that the summer season has finally peaked. If you want to maximize the little time you have to exercise from your living room, 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.

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.

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 out there. You can torch even more calories by upping the pace. Just make sure you don’t let your form suffer!

    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 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, jump as high as you can, land with your knees slightly bent, then immediately sink into your next squat.

        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.

          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.

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            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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              That’s right. 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. Extra tip: 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 moves 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 routine give the best bang-for-buck results while also improving the rate of compliance (it’s useless to have the best routine if you don’t practice it).

              Let’s explore a few examples:

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              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 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. Walk while doing meetings on the phone. Walk after meals. Walk 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.

              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 (therefore fat loss), and joint health.

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              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 virtually 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

              Here, the game gets tough. If you can cut 20 minutes, one to four times per week, you’re up for a sweaty, fat burning blast. 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′ jumping jacks, rest 10”
              • 1′ jump squats, rest 10”
              • 1′ jump lunges, rest 10”
              • 1′ jountain climbers, rest 2′
              • Repeat 3-4 times

              Example of an upper body + core day:

              • 1′ jumping jacks arms, fully extended, rest 10”
              • 1′ press-ups, rest 10”
              • 1′ burpees, rest 10”
              • 1′ mountain climbers, rest 2′
              • 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, young, healthy, and energetic. Over the past four months, I’ve been helping thousands of people to get fit from home, for free, in my private Busy Yet Fit Community by streaming my live home workouts every single day. Feel free to join and learn more about at-home routines that suit all levels of fitness.

              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

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              Last Updated on January 19, 2021

              Steady State vs Interval Training: Are You Exercising Towards Your Goal?

              Steady State vs Interval Training: Are You Exercising Towards Your Goal?

              No matter if you are a professional athlete, fitness enthusiast or just an occasional gym goer, you couldn’t have been spared the dilemma between the two most popular and effective types of training – steady state training and HIIT (High-Intensity Interval Training).

              With a great number of available fitness advice that provide information favoring one or the other type of training, it seems like we are none the wiser when it comes to choosing between SST and HIIT.

              While steady state training involves steady, longer lasting cardio exercises that burn a lot of calories, fast intervals of high intensity workouts followed by quick resting provide faster results when it comes to burning calories, fat and improving overall aerobic capacity.

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              Steady state training is something you have probably been doing most of your life. Whether you are jogging, swimming, dancing, running on a treadmill, or cycling, steady state involves performing any type of cardio activity at a challenging, but steady pace, for over 20 minutes, using up to 70% of your capacity.

              HIIT training involves short and powerful intervals of intense activity, followed by a quick rest, with sessions lasting no longer than 20 minutes. With HIIT training you are ideally performing at 90-100 of you maximum capacity. HIIT training can be performed indoors, on a treadmill, using weights, or outdoors by running or cycling.

              Rather than trying to convince you to opt for one or the other type of workout, this article is aimed at providing analysis of both types in order to give you as much information so that you can chose what fits your specific needs best. As each person has different adaptability to each type of exercise, and not everyone has the same fitness goals, the explanation of the two types of training will, hopefully help everyone decide for themselves.

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              HIIT can be done in 20 minutes or less while SST takes a longer time!

              SST and HIIT require different time to perform. According to Douglas W. Stoddard MD, M Sp Med, Dip Sport Med, while steady state training requires more than 20 minutes, with high intensity interval training, you will be done in 20 minutes or less. This is the reason why many busy people opt for HIIT more frequently, as they need fast results with as little time as possible.

              HIIT burns stored carbohydrates while SST only burns stored fat!

              As far as the type of fat being burned during a workout, SST and HIIT, again, have significant differences. Being an aerobic training, steady state training needs oxygen and runs on stored fat. HIIT, on the other hand is anaerobic, meaning the activity intervals don’t require oxygen only. HIIT is powered by stored carbohydrates. However, as the 1994 study shows, high-intensity interval training has slight advantage to steady state training when it comes to burning fat.[1] This could be due to the ‘EPOC’, or ‘Excess Post-Exercise Oxygen Consumption’ effect of high intensity workout, that powers up metabolism even days after working out.

              It’s a DRAW on Building Muscle!

              Preserving muscle and loosing fat is one of the most important concern for anyone who works out. As the 2009 study suggest, longer cardio sessions of endurance training affect muscle loss.[2]

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              On the other hand, a 2006 study shows no significant difference between intense interval training and endurance training when it comes to muscle gain: “Training-induced increases in muscle buffering capacity and glycogen content were also similar between groups.”[3] Even though the promoters of each type of training would argue that the training they support is more effective for muscle sustainability, it seems that the differences are not significant.

              It’s a Win for Steady state training on Improving Endurance level!

              When it comes to improving endurance level, it seems that steady state training has significant advantage over HIIT. According to health and fitness expert Pete McCall, “Exercising below the ventilatory threshold for an extended period of time puts less physical stress on the cardiorespiratory system and can be an effective way to prepare for an endurance event.”[4]

              They Both Do A Good Job On boosting overall metabolism rate!

              When comparing a number of important health markers such as blood pressure, overall metabolism rate and VO2 max (a maximum amount of oxygen a body can process) for both type of training, the results indicate that both HIIT and steady state training show similar but significant improvements.

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              A 2015 study that analyzed the effects of high intensity training vs. moderate intensity training on cardiometabolic health shows similar improvements for both types of training, with MIT showing greater improvement in overall cardiovascular fitness as it showed greater improvement in VO2peak.[5]

              Newbies Alert! Beginners are advised to start off with steady state training!

              As far as the likelihood of you sticking with the workout of your choice is concerned, it is highly dependent upon your general fitness. For beginners it is much more advisable to start off with steady state training until they reach cardiovascular system and endurance levels for a more challenging HIIT workout. Although HIIT workout is more likely to keep you motivated, only trained athletes and experienced fitness enthusiasts are able to cope with the high intensity and exhaustion of HIIT.

              The Bottom Line on Choosing The “Best” Workout For Yourself..

              Finally, both HIIT and SST provide great health and fitness benefits, and you won’t make a mistake choosing one over the other. Ultimately, your choice should depend on your body condition and personal preferences. However, let’s not forget that a balanced approach to fitness is always the healthiest and most effective one, and it also includes healthy and balanced diet as the most important fitness and health factor.

              Featured photo credit: Pixabay via pixabay.com

              Reference

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