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Last Updated on April 19, 2021

10 Best Exercises to Lose Weight and Burn Fat at Home

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10 Best Exercises to Lose Weight and Burn Fat at Home

Many assume that the only way to get the body they want is to purchase a gym membership; however, exercising at home can burn fat and calories just as well! You just have to know the best exercises to lose weight.

As someone that lost 85 pounds, my weight loss journey started by exercising and burning fat at home. A variety of methods and exercises helped get my first 35 pounds off.

The key to losing weight, burning fat, and being healthy is mindfulness. Being mindful of your nutrition and food consumption is the most important factor of health, wellness, fat burn, and weight loss.

Everyone begins their weight loss journey for different reasons, at different points in life. Whatever the reason, you deserve a round of applause, as this is a huge decision, and it means that you are aware of the need for change.

In this article, we’ll look into the most effective fat burning weight loss exercises to do at home and why you should try them today.

What Is a Fat-Burning Exercise?

Fat burning comes from the metabolism, which works to turn food into energy.

As we begin to be more mindful of food choices, calorie intake, and exercise, our bodies begin to burn fat. The body starts using the energy stored in the fat cells as fuel, and it stops storing away fat.

When fat is used as energy, it means that it is “being burned.” This happens when you have a calorie deficit—your body is using more calories than it currently has available.

How to Plan for Exercising From Home

Creating a schedule with the best exercises to lose weight, and then sticking to it, is key. It goes back to commitment and dedication. Have you considered the time of day that works best for you? Would a split exercise schedule work (split between morning and evening)?

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You have to define your exercise plan and weight loss workouts. Have you selected a dedicated space in your home? Consider transforming an area in the garage, basement, or bedroom. I turned my second bedroom into an office/gym space.

Do you need equipment? Consider the need for floor mats, weight racks, cardio equipment, videos, or apps.

For accountability, consider an exercise buddy or accountability partner.

Having a set plan will help increase motivation. Motivation is going to be necessary to embark on and to stay committed to exercising for fat burn and weight loss. A supportive social environment is also extremely important.

If you first need to develop the habit of exercising at home, check out Lifehack’s Simple Cardio Home Workout Plan, which can offer you a routine to follow as you build up this healthy habit.

The 10 Best Exercises to Lose Weight at Home

1. Elliptical Running

Ellipticals are designed to be low impact, so they are easy on the joints. They are also versatile because they offer a range of intensities, speeds, and resistance.

For maximum burning, add an incline to your workout. This will activate conditioning in the legs and glutes. Lower inclines and increased intensity work good for the quads.

If you’re able to run for 30 minutes, you can burn anywhere from 270 to 400 calories![1]

2. Jumping Rope

Athletes, especially boxers, are known for training with this exercise to lose weight.

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Besides being one cheap piece of equipment, the benefits are amazing. Jumping rope helps strengthen footwork, builds and strengthens the upper back and shoulders, enhances coordination, and also allows one to burn about 500 calories in just 30 minutes.[2]

Intervals are the best way to engage in this workout. Many are unable to jump rope for 30 minutes straight.

This is also a great hotel and travel workout for the frequent traveler. Simply throw the rope into your suitcase, and you will be able to continue your commitment to burning fat while traveling.

3. Kettlebells

This is a great combined, double impact workout. It offers cardio and strength training all in one, making it one of the best exercises to lose weight.

The calories burned are both aerobic calories (activity that can be maintained for a long period of time) and anaerobic exercises (activity that cannot be sustained for long). Consider this the cardio exercise that builds muscle through a variation of weight training.

A great way to make this exercise fun and create a group workout is to use Shred it With Weights, a method developed by Jillian Michaels, who creates an empowering vibe with unique alternatives for injuries:

4. Running/Walking Stairs (No Equipment Needed)

Like the kettle bell, stair climbing is both a cardio/aerobic and anaerobic exercise. Stair climbing burns fat by utilizing the largest metabolically active muscles. It conditions and strengthens many parts of the body:

  • Works out the lower body (legs, glutes, and quads)
  • Increases core muscle strength
  • Tones the body
  • Helps build bone strength as a weight bearing exercise
  • Low impact, meaning it is easy on the joints.

5. Bike Riding

Bike riding, both stationary and road, is one of the best exercises to lose weight. To get there, the intensity has to be moderate.

Maximizing the calorie and fat burn requires interval training. Consider doing really high intensity for a few minutes, and then decreasing the intensity for a few minutes, and so on.

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Bike riding is great to support your heart health, but it will also strengthen your legs and core. Furthermore, you can burn 200-400 calories in just thirty minutes!

6. Push-ups

Push-ups can be done everywhere and are one of the best exercises to lose weight and one of the easiest for total body at-home workouts. They are simple and offer explosive benefits as a strength exercise: posture improvement, whole body muscle toning, increased vitality, and injury prevention.

Because push-ups build muscle, and muscle means lean muscle mass, push-ups contribute to your body working harder to keep the system running, hence, burning fat.

7. Jumping Jacks

This exercise forces you to work all of your muscles at once. This means that your body is working extra hard, increasing your heart rate and burning a lot of calories and fat.

Jumping jacks are known to be one the best cardio workouts. Because of the full body workout aspect, and the fact that it targets several major muscle groups, it is one of the fastest ways to burn fat. Just 10 minutes of jumping jacks can burn 100 calories. 

8. Agility Ladder

An agility ladder offers an inexpensive yet effective and versatile workout. It offers cardio and strength training benefits, making it full impact.

There are a variety of movements that can be done: sideways walking/shuffles, a variety of hopping, backward lunges, etc.

This is a great beginners video:

9. Squat Jumps

Squats jumps offer amazing toning benefits for glutes, calves, hamstrings, quadriceps, and the core, making them one of the best exercises to lose weight. They are considered a plyometric workout: an exercise that builds power[3].

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With more power, we’re able to generate force faster. These benefits help us as we age, helping us maintain movements and agility.

10. Mountain Climbers

Mountain climbers are great for belly fat. This is a core strengthening workout, targeting hips and shoulders. The more intensity used, the more effective, which leads to greater fat loss.

Here’s how to do it:

    Final Thoughts

    Exercising with some of the above exercises to lose weight at home is a great way to burn fat. It is cost effective and can fit into any schedule.

    Equally important is mindfulness. Mindfulness is the key to fat burning and losing weight. A proper diet and commitment to your goals is the perfect recipe for weight loss success!

    Remember, exercising from home doesn’t have to be lonely. As stated above, it is a great idea to have an accountability partner(s) and/or create group workouts from home. Even if your group members are not local, jump on Skype, FaceTime, WhatsApp, or other apps, and you can still have a group who will support you throughout.

    More of the Best Exercises to Lose Weight

    Featured photo credit: Sam Owoyemi via unsplash.com

    Reference

    More by this author

    Veronica Castillo

    Vee Castil; Resume & Career Writer ᛫ Traveler ᛫ Vegan ᛫ Weight Loss Success (-85lbs)

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    Last Updated on January 5, 2022

    7 Practical Stretching Tips to Enhance Your Next Workout

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    7 Practical Stretching Tips to Enhance Your Next Workout

    Stretching is one of the most essential aspects of a healthy fitness routine. It’s also one of the most overlooked. Instead of thinking of this activity as a separate entity, consider stretching as a continuation of your exercise routine. By making stretching tips a part of your workout, you won’t neglect the attention your muscles and joints require to perform effectively.

    Whether using stretching as a way to wake up, get your mind in the game, or recover from strenuous activity, your body will reap its short-term and long-term benefits. In the moment, stretching is a great way to warm up the body and prevent yourself from overextension and injury. In the long run, stretching daily can help loosen your tendons and muscles, and ultimately help you maintain a full range of motion later in life.

    Taking these ideas into consideration, follow these 7 simple tips for stretching to add stretches back into your workout vocabulary.

    1. Stretch and Stretch Often

    Ultimately, your body can benefit from stretching daily. Many of us experience a somewhat stationary lifestyle at work, so we naturally need to warm up our bodies after remaining immobile for long periods of time.

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    With only ten minutes of stretching, you can increase your strength, balance and flexibility. From working out to waking up in the morning, slow, easy movements can warm up the body. Just remember to be gentle; any jarring movements can cause injury and muscle tear.

    For the best results, hold each stretch for at least sixty seconds[1].

    2. Warm up Before a Workout

    Similar to establishing a daily stretching routine, warming up the body pre-workout is vital for having a successful session and one of the most important stretching tips. Just grabbing your foot to stretch your calf for a couple seconds could actually harm your body, so make sure you begin slowly and take your time.

    Attempting any exercise with “cold muscles” or without “waking up the body” will also hurt your body and cause muscle pulls and tendon tears. Try taking a short walk or elongating your stretches for optimal results.

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    3. Gauge Your Tension

    Stretching should never be painful. Monitor how your muscles feel as you stretch. Naturally, you should feel some mild tension, but don’t push yourself past the edge of discomfort.

    If you’re starting to experience sharp pain or sensations that gradually get more severe, you are doing something wrong. Try to focus on one area at a time so you are only pushing yourself so far. When you begin to feel comfortable stretching, deepen your stretch, but don’t over-exert yourself.

    4. Avoid Bouncing

    Stretching tips don’t often mention this, but bouncing can be one of the most detrimental things you can do to your body while stretching. When your body constantly shifts, your muscles can tighten, and you can increase the risk of pulling or tearing a tendon. Find your balance or focal point, and remain steady.

    When in doubt, try using a mirror to watch yourself stretch to improve your form. Don’t be afraid to consult your doctor or trainer for someone to monitor your posture and stance[2].

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    5. Just Breathe

    One of the main benefits of stretching is its ability to help the mind and body relax. Therefore, try to breathe normally and make sure you don’t hold your breath[3].

    As you deepen your stretch, make sure to inhale and exhale slowly. Any abrupt, fast breathing or lack of breathing can cause tension in your body and increase your risk of injury. Make sure you are comfortable so that your mind focuses on the task at hand.

    6. Vary Your Routine

    While stretching, don’t forget to work on opposing muscles and incorporate as many muscle groups as possible in your routine for a holistic workout. Also, one of the most important stretching tips I can offer is to change your routine often so you don’t get bored.

    Often, boredom can cause carelessness and a loss of focus, which, in turn, can cause injuries. Look to Yoga workouts[4] or Pilates classes, as they are great resources for finding new stretches.

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    7. Always Remember to Cool Down

    Stretching is also an excellent form of recovery to avoid muscle soreness. Don’t overlook this part of a workout, as it releases the tension in your body and increases blood flow to muscles that are warm and worked. Cooling down can prevent injury and decrease your heart rate after an intense workout. Do what you can to help your body quickly recover from your daily exercise routine.

    Final Thoughts

    Stretching tips are vital when participating in an active lifestyle. However, your body needs fuel to assist you through these daily routines. Therefore, don’t forget to eat the right foods and stay hydrated. Not only do you replenish your body with fluids and nutrients lost, but you can keep your muscles strong and ready for the next routine.

    If you struggle with stress and anxiety, stretching can help you move into a calmer headspace and find both mental and physical balance. Furthermore, stretching can help you and your body focus on something else, which will help you move past the stress.

    As you plan your next workout, incorporate time for pre and post-workout stretches to see how it improves your exercise experience.

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    More Stretching Tips

    Featured photo credit: Oksana Taran via unsplash.com

    Reference

    [1] Harvard Health Publishing: The ideal stretching routine
    [2] Harvard Health Publishing: Six tips for safe stretches
    [3] Penn State: Balance, Breathing and Flexibility
    [4] Health: Best Yoga Poses for Your Trouble Spots

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