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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

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 April 19, 2021

    29 Exercises You Can Do At (Or Near) Your Desk

    29 Exercises You Can Do At (Or Near) Your Desk

    Putting in a full day at the office can make it hard to find the time to exercise. But most of us have a bit of a lag between tasks as we sit in front of our computers, and we can take advantage of a few minutes here and a few minutes there to get some physical activity in. You won’t get an extensive workout this way, but you can get enough exercise that missing a day or two of a more strenuous activity won’t make a difference. You can also avoid some of the ills that come from sitting at a desk for too long: sore wrists, loss of focus, stiffness, even repetitive motion injuries.

    No one wants to do a mile run or anything else that will get their work clothes sweaty, but these simple exercises can keep your clothes neat and still get your heart rate up.

    Feet and Legs

    1. Hip flexions. While sitting in your chair, lift your right foot a few inches off of the floor. Keep your knee bent at a 90 degree angle and hold the position as long as you are comfortable.
      • Leg extensions. While sitting in your chair, extend your right leg until it is level with your hip. Hold as long as you are comfortable and then relax it. Alternate sides.
      • Plié squats. Point your toes outwards and take a wide stance. Slowly bend your knees in the direction of your toes. Once you can no longer see your toes, slowly stand up. While plié squats are more graceful than regular squats, give them a pass if your work attire includes a skirt.
        • Toe raises. Lift your toes while keeping your heels firmly on the ground. While you can do this exercise standing, it works very well while seated.
        • Football foot drill. At practice, football players practice rapidly tapping their feet in place, simulating a run. Do the same thing while seated, for 30 seconds at a go.
          • Lunge. While walking, take the widest step you can and lunge forward.
          • Calf raises. Stand in front of a desk or other piece of furniture you can hold on to for balance. Raise your heels of the floor and slowly lower them.
            • Take the stairs. If you need a harder workout, try taking them two at a time — you’ll get a chance to stretch your legs more than you would otherwise.
            • Walk the hallway. Walk down the hallway as fast as you can without actually running.

            Hands and Arms

            1. Tricep dips. Put your arms behind your back, resting on your chair and slowly raise and lower your self.
              • Shoulder raises. Raise your shoulder to your ear, hold and then relax. Repeat, alternating shoulders.
              • Wrist stretch. Stretch your arm out in front of you with the palm up. With your other hand, grab your fingers and lightly pull them down to stretch your forearm.
              • Hand stretches. Tense and relax the muscles in your hands. Make fists, spread your fingers and bend your fingers.
              • Flapping wings. Stretch both of your arms up and back, as far as you can. Bring them forward until they meet and stretch your arms out in front of you. Repeat.
                • Water bottle weights. Use a full water bottle as weight to increase the difficulty of your work out. You can do front raises, overhead presses and bicep curls with a water bottle.
                • Shadow box. Stand up and take a couple of jabs at the air.
                  • Arm pump. Pump both of your arms over your head for 30 seconds.
                  • Elevated pushups. Lean on a sturdy piece of furniture and slowly push your body off of it in a sort of standing push up.

                  Torso

                  • Abdominal stretch. Sit on the edge of your chair and stretch your arms out. While keeping your back straight, contract your abdominal muscles. Relax and repeat.
                    • Neck rotations. Drop your chin and roll your neck. Raise your chin up and bend your neck to each side.
                    • Back twist. Sit up straight in your chair and place your right arm behind your right hip. Twist to the right and hold. Alternate sides.
                    • Wall sits. Rest your back against a wall and move your feet away from the wall. The wall should be supporting the weight of your back and your knees should be bent. Hold the position as long as possible.
                      • Glute squeeze. Tense up the muscles of your rear end and hold for a count of 10.
                      • Curls. Cross your arms over your chest and sit up straight. Tense your abdominal muscles and curl your shoulders towards your hips. Hold for a few seconds.

                      Full Body

                      • Chair dips. Place the palms of your hands on your chair and your feet on the floor. Move your rear end off of the edge of your seat. Bend your elbows and lower your body. Straighten your arms to return to the starting position.
                      • Chair squats. Lift your rear end off of your seat and hold for a few seconds.
                        • Low-impact jumping jacks. Raise your right arm and tap your left toe to the side at the same time. Keep your right foot on the floor. Alternate sides for a full minute.
                          • Pretend jump rope. Hop either on both feet at once or alternating feet.
                          • Pretend jump rope, version 2. Move your arms as if you are turning a jump rope while tapping one foot in front of you. Alternate feet.

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