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.
Table of Contents
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)?
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.
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.
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].
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
- 10 Best Workouts to Lose Weight and Burn Fat
- Your Ultimate Workout Routine to Lose Weight Effectively
- Why You’re Struggling to Lose Weight (And How to Fix It)
Featured photo credit: Sam Owoyemi via unsplash.com
Reference
| [1] | ^ | Harvard Health Publishing: Calories burned in 30 minutes for people of three different weights |
| [2] | ^ | Ace Fitness: 7 Benefits of Jumping Rope |
| [3] | ^ | Healthline: How to Do 8 Different Plyometric Exercises |
