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Last Updated on August 7, 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 October 14, 2020

              How to Be Confident: 51 Proven Ways to Build Self-Confidence

              How to Be Confident: 51 Proven Ways to Build Self-Confidence

              When you learn how to be confident, you can use it in your everyday life to tackle all of your goals and challenges. However, not many people realize that learning how to gain self-confidence is like building a muscle—it grows in response to the level of performance required of it.

              Here I will give you 51 proven ways to overcome a lack of self-confidence and achieve more.

              1. Learn Something New

              Sign up for that evening class and enjoy it. Alternatively, read a book (or take an online course) on a topic you’ve always wanted to learn more about.

              Learning new things stretches your abilities, keeps your mind active, and most definitely improves your confidence in your ability to do new things.

              2. Ask Your Partner or a Friend What You Can Do For Them

              This can be something as easy as helping them with a chore they don’t like or have little time for. Through helping them, you’ll find that you feel better about yourself.

              3. Hit the Gym

              The physiological effects of going to the gym will leave you feeling great.

              Countless studies have shown that regular workouts at the gym can boost not only your sense of well-being, but can increase your self-esteem, too[1].

              4. Go to a Networking Event

              Rather than being nervous about your own stuff, focus on how to help others. Instead of going along with the aim of trying to sell yourself to others, why not change your approach and simply go along to see how you can help the people you meet?

              By doing this, you’ll come across as calm, confident, and someone that people will want to turn to again and again.

              5. Get Clear on the Things That Matter to You

              If these things are not in your life, you’ll need to bring them in.

              For example, if your daily work routine is currently as dull as dishwater—but you’d like it to be fun—then do something about it. Turn data entry into personal speed contests, paper filing into “screen-free” time, and interactions with your colleagues into enjoyable conversations.

              6. Remove Negativity From Your Life

              Write a list of the things you’re tolerating and putting up with in your life, then write down how you can remove, minimize, or diminish each one.

              I personally like to do this with pen and paper as it feels just a little more real and definite than on screen. It’s also a good idea to put the priority items at the top of your list, so you can begin resolving these first.

              7. Celebrate Your Big and Small Wins

              Look at the big or small goals you’ve completed, and give yourself credit for your part in it.

              Recognizing your achievements is not egotistical, it’s healthy.

              8. Converse With New People

              Go and have a conversation with someone you don’t know. By doing this, you may be pleasantly surprised by what—or who—you’ll discover.

              You can also extend this trait by breaking outside of your normal social situations at your workplace. This will do wonders when learning how to be confident.

              9. Do Something You Would Normally Say No to

              Next time you talk yourself out of doing something (a party invite, a challenging project, etc.), go and do it anyway. This is a great way to boost personal development.

              10. Do One Thing Each Day That Makes You Smile

              This could be something as simple as sending a thank you email to a colleague that has been helpful to you, or leaving a surprise present for your partner that they’ll discover when they wake up.

              Life shouldn’t be drudgery, and we all need to make the effort to keep it light, loving, and fun.

              11. Give Yourself Good Advice

              Look for the patterns of thought that take you to a place where you start second-guessing or overthinking.

              Now imagine that your best friend went through exactly the same thought process and ended up holding themselves back—what would you want to say to them?

              This is known as Soloman’s Paradox—we’re often quite good at solving others’ problems but not our own. Challenge this and take your own good advice next time[2].

              12. Ask Someone on a Date

              If you’re single and have met someone that you’re definitely attracted to—go ahead and ask them out.

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              Even if they turn you down, it will help you learn how to be confident through the fact that you were decisive and made an effort. What’s the best thing that could happen? They might just say yes!

              13. Write Down 20 Things That Make You Feel Good

              Think of this as a gratitude list. Typical things you might include are: your partner, your kids, your parents, your pets, etc.

              I recommend writing this list at least once a month. And most importantly—make sure you’re giving the 20 things plenty of room in your life.

              14. Stop Playing Different Roles

              Stop playing different roles and squeezing yourself into boxes based on what you think people expect of you.

              Be your authentic self, the one who knows what to do and loves what they do. It’s easy to find this part of yourself as it’s inherent in your hobbies and your close friendships.

              If you can bring this authenticity into your work life, you’ll be surprised at how positively others will react to you.

              15. Cultivate a Positive Mindset

              Learn to catch yourself every time you tell yourself that you can’t have, won’t get, or aren’t good enough to get what you want[3].

              Talk yourself up when learning how to be confident.

                Instead, tell yourself that you can have, will get, and are good enough to get what you want. Mindset is everything. Make sure yours is positive and dynamic.

                16. Take Yourself off Auto-Pilot

                Make deliberate decisions on what really matters to you.

                For instance, if you normally work 9 to 5 but find yourself spending hours getting to and from work, why not negotiate with your boss to mix your hours up a bit?

                You might also suggest a day or two working from home. Sell this to your boss by reminding them that the time and stress lost to commuting can be neatly transferred to productive work hours.

                17. Listen Carefully to What You Tell Yourself

                Next time you come up against a risk or a challenge, listen to what you tell yourself, and look for a way to improve your inner dialogue.

                If you normally find that your inner dialogue is negative, then break out of this by asking yourself questions such as:

                • What would make this easier?
                • Is there a different way of doing this?
                • Could research help?

                18. Laugh at Yourself

                Scared of looking silly? It’s no biggie, so don’t let it stop you.

                Whenever we try something new, there’s a fair chance that we’ll make fools of ourselves. But you’d be a bigger fool to let that stop you. Instead, laugh at your baby steps and watch your confidence soar as you begin to master your chosen activity.

                19. Listen to Your Doubts

                Sometimes your doubts are there to let you know what you need to prepare for, so you can use them to your benefit as you move forwards. Other times, they are just doubts.

                The trick is to quickly determine if your doubts have validity. If they do, use them to shape your decisions.

                To illustrate this, imagine that you’ve had an enticing job offer, but you doubt whether you’re capable of doing the job. Spend a little time analyzing your doubts to see whether they reflect reality, or whether they are just negative thoughts that are trying to hold you back.

                20. Recall a Time When You Did a Great Job

                Think of a time when it felt like a whole bank of switches in your head flicked to the on position, and you were firing on all cylinders. What were you doing, and what’s the reason it felt so great? Can you emulate that passion and drive that you had?

                21. Tear up Your Rule Book

                You may not know it, but you’ve almost certainly got a whole bunch of outdated rules that determine what you do and don’t do. These rules limit your thinking and your behavior.

                It’s time to change them. Tear up this subconscious rule book and toss it in the fire. Once you’ve done this, you’ll immediately notice how free you feel to make challenging and exciting decisions.

                22. Ask Yourself What You Have Gained When You Lose

                Do you get annoyed with yourself because you didn’t make the most of something or stepped back from an opportunity?

                Firstly, don’t beat yourself up because that’s just going to make you feel worse. Instead, be brutally honest and ask yourself what you gained from the situation and what you lost out on.

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                Based on this win/lose balance, what’s a different choice you can make next time?

                23. Don’t Let People Put You Down

                If there’s someone in your life who puts you down or makes you feel small, you owe it to yourself to let them know that you expect something different from now on. 

                Trust me, once you’ve told them, they’ll change, and you will, too. Inevitably, you’ll boost both your confidence and happiness by taking control of your life in this way.

                Learn how to get out of toxic relationships in this article.

                24. Reveal a Little Bit of the Real You

                Relationships can be difficult. They can also lose their zest and become stale. If this happens in your relationship, then it’s time to add some magic to the mix.

                Try revealing something interesting about yourself or your past that your partner doesn’t currently know when learning how to be confident. Perhaps you never mentioned to them that you used to play in a rock band—and you still have the recordings to prove it!

                By adding new things to your relationship, you’ll deepen the bond and keep the spark alive.

                25. Be Your Own Hero

                Recognize that you’re more than a match for any situation you might find yourself in—no matter how tough the going gets.

                We all love movies like Die Hard where ordinary people are driven to super-ordinary feats. But here’s the rub: you can be your own action hero.

                Whatever the situation, meet it head on and overcome it. Keep in mind the classic phrase: “Where there’s a will, there’s a way.”

                26. Don’t Give in to the Instant Pay-off

                If I was to offer you $100 now for a day’s work tomorrow or $110 for the same work, but I won’t pay you for a week, which would you choose? Well, I can’t read your mind, but I do know that studies using a similar question to this have found that most people choose the instant, smaller payment over the latter, bigger payment. It seems that we’re hardwired for instant gratification.

                However, if you want to be a success in life, always look at the bigger picture. In the example above, if you could have only waited seven more days, you would have been $10 richer!

                27. Instead of Yelling “I Deserve Better,” Say “I Can Be Better”

                Too often I hear people complaining about their personal circumstances but refusing to do anything about it. Don’t be like them.

                If things aren’t going your way, find solutions and implement them. Your boldness and decisiveness will boost your confidence and help you rapidly climb the ladder of success.

                28. Admit You’re Wrong

                It may not be easy, but you should always be prepared to hold your hands up and change your mind if things are going south. Not every idea you have will be a winning one. The trick is to know when things are clearly not working out.

                You can either attempt to get them back on track or kill them off completely (sometimes that’s the best way).

                29. Trust Your Instincts

                We all have our gut feelings and intuitions, but many people choose to ignore them and rely only on facts, facts, and more facts! While this may work for many scenarios, there will be other times when you’ll need to rely on your instincts.

                30. Imagine Your Confident Future Self

                Imagine you’re visited by a successful, confident, attractive, and vibrant version of you from the future, a version of you who’s everything you hope to be. What do they want to tell you?

                They might praise your efforts, but they may also criticize your lack of planning and weak goals.

                Luckily, if you listen closely to what they tell you, you’ll be able to rapidly shift gears in your life and become the you of the future!

                31. Ask for Help

                This is a common issue. We take on way too many responsibilities and end up either burning ourselves out or just doing a bad job!

                The secret is to put the vast majority of your energy and efforts into what you do well. Give the stuff you don’t do well to others who have a gift for it. Sometimes the most confident and effective thing to do is ask for help.

                32. Be Around People Who Make You Feel Like You

                Do this by spending more time with the people who support and encourage you and less time with those who undermine you.

                At work, don’t be ruined by negative, petty people. Instead, make sure you surround yourself with colleagues who make you laugh and feel good about yourself.

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                33. Participate in the World Around You

                Ask yourself this question: “What can I participate in that’s important to me?”

                Typically, this could be your church, a sports club, or even just a weekly get together with your best friend.

                34. Develop Skills to Work on Things That Matter to You

                What can you practice that would radically improve your chances of winning?

                If you want to climb the corporate ladder, for example, then develop the skills needed to do this. These might include: effective project management skills, powerful presentation abilities, and superb goal setting skills.

                Of course, don’t forget that emulating those who have already achieved your goal is one of the quickest and most reliable ways for you to achieve your aims, too.

                35. Act Until You Make It

                The body is a mirror for the mind, so shifting your body language into a confident state can have surprising results.

                This is all about acting. If you want to come across as tough, act tough. If you want to come across as successful, act successful. And if you want to come across as confident, act confident.

                Try doing these things, and you’ll be amazed by the results.

                36. Push Through When You Want to Give up

                Don’t get disheartened or demotivated when you get to 90% with something you’re working on. Push through, and you’ll see that the last 10% is where the magic happens.

                37. Stop Comparing Yourself to Others

                Keep comparing yourself to others? Stop it. If you want to learn how to be confident, don’t try to validate yourself through comparison—you’re just peachy as you are.

                Social media often makes this difficult. Try stepping away from your Facebook page for a few days and reconnect with the great things in your own life.

                You can get started with this guide.

                38. Speak up When You Can Make a Difference

                Speak up if there’s something you think could be improved or if you have an idea you think has legs.

                Have you noticed that quiet people at work rarely get the promotions? It’s not that they are incapable or lacking talent, but their abilities are usually overlooked as they don’t know how to engage with others or how to sell themselves.

                Step out of your comfort zone and be sure that you’re an active player. Speak up in meetings by suggesting ideas and offering constructive criticism.

                39. Stop Struggling and Start Accepting

                If there’s something you’ve been struggling to understand for a while, stop trying to understand it. Accept it just as it is, fully and wholly.

                Life offers endless mysteries. If you try to resolve them all you’ll drive yourself insane. Instead, let some mysteries remain, and keep your mind focused on your goals and dreams.

                40. It’s Okay to Be Shy

                There’s nothing wrong with being shy, and it doesn’t mean you’re not a confident person.

                If you suffer from shyness, you might think it’s a major weakness of yours. However, introverted people have the edge in many ways, such as: they’re first-rate listeners, they have excellent observational skills, and they’re easier to trust[4].

                41. Clean up Your Environment

                Your environment directly impacts your self-perception. So, if you’re surrounded by clutter, paperwork, and rubbish, put a morning aside to clean up your stuff and get organized.

                42. Write a List of Things You Would Love to Do

                Write yourself a list of the amazing things you’d love to do in your life, and make a start by simply looking into the first one or two things that leap out at you. This will help you get started as you learn how to be confident

                Even if you don’t currently have the means to live your dreams, you can, at the very least, make a start. The best way to do this is to write out the things you’d love to do. These may include cool stuff, such as travelling the world, learning a new language, or climbing a mountain.

                Once you’ve added the items to your list, don’t stop there. Begin researching and preparing ways to turn your dreams into realities.

                43. Make Your Self-Worth Independent From Others’ Validation

                Don’t make your happiness or self-worth dependent on being in a relationship or being validated by someone else.

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                While it’s difficult to admit it, we often find ourselves rating our self-esteem by the value other people put on us.

                For instance, you may have a super-positive boss who is always encouraging and supportive. They make you feel upbeat and confident at all times.

                However, imagine if they left and your new boss was the complete opposite. They constantly look for faults in your work and regularly criticize you. Would you still feel confident in those circumstances?

                If you’ve answered no, then you need to reappraise your self-worth, as it shouldn’t be dependent on the validation of others.

                44. Use Your Strengths

                We all have our weaknesses, but they only undermine your confidence if you let them.

                For instance, are you aware that Virgin’s founder Richard Branson suffers from dyslexia? He never let this hold him back or destroy his confidence. Today, he is one of the world’s most successful men, with a net worth of approximately $5 billion[5].

                45. Complete a To-Do List

                The longer you leave that big thing on your to-do list, the more it’ll drain you, and the bigger it’ll seem. Get it done and free yourself up.

                If you have a big goal, break it down into smaller tasks. For instance, instead of trying to write a whole chapter of your book in one go, how about just writing the opening paragraph?

                46. Treat Your Body Well

                When learning how to be confident, our body image does matter, because if you have a bad relationship with your body, you won’t feel confident in yourself.

                What’s one of the first things most of us do when we get up in the morning? We look in the mirror. If we don’t like what we see there, then our day starts off with negative self-talk. If, on the other hand, we look in the mirror and feel proud of our appearance, then we start the day off in an upbeat, positive way.

                If you’re unhappy with your body and looks, do something to improve them. Exercise, diet, and styling are common ways of improving your body image—and your confidence.

                47. Learn to Say No

                Don’t say yes to taking on a task simply because you don’t want to rock the boat. You can politely decline requests you can’t meet without needing to create excuses.

                While saying yes to everything that comes your way might feel like you’re being helpful and in demand, in the long run, you’ll burn yourself out.

                48. Learn From Confident People

                Look at the people you respect who seem confident. Don’t copy them, but identify what it is they do differently that conveys confidence and what you can learn from it.

                People-watching is not only fun, but it can be informative, too. Look closely at successful people you know, or those being interviewed on TV, and over time you’ll begin to notice common traits, beliefs, and behaviors that they exhibit.

                49. Follow Through on Your Plans

                Most people find it easy to write plans. The hard part, of course, is seeing them through. To stand out from the crowd, make sure that you know exactly how to complete your plans.

                If you need to, write down a step-by-step guide and begin following it. Not only will this drive you towards the completion of your plans—but experiencing the progress will also give you a continuous boost to your self-esteem.

                50. Shift Your Focus When You Doubt Yourself

                When you feel yourself focusing inwards and becoming paralyzed with doubt or fear, switch to focusing outwards at what you can engage and interact with.

                I remember one of my writing tutors telling me that when the words stop flowing, it’s time to take a break— preferably a walk in the park. It’s sound advice as it’s very easy to get caught up with our thoughts and emotions and be unable to make progress.

                51. Never Beat Yourself up for Failing

                Life is guaranteed to not always be a barrel of laughs. Instead, it’s much more like a roller coaster. There will be ups and downs, so ride them out.

                The art of living is to know how to handle whatever comes you way. The best way to achieve this is by developing an iron core that is unhindered by the topsy-turvy outside world.

                Final Thoughts

                Here I’ve given you 51 different ways to start building self-confidence Take action on the ways that you’re drawn to.

                It’s not enough to read about them. For them to work, you must adopt them into your daily life. Do this, and you’ll start to feel your confidence soar.

                More on How to Be Confident

                Featured photo credit: Matheus Ferrero via unsplash.com

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