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Last Updated on April 19, 2021

10 Best Exercises to Lose Weight and Burn Fat at Home

10 Best Exercises to Lose Weight and Burn Fat at Home
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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

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    Veronica Castillo

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

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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

                  Reference

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