Are you looking to shed those extra pounds and achieve your fitness goals from the comfort of your own home? Well, you’re in luck! These easy fat burning exercises at home are a great way to get the body you’ve been dreaming of. I have been using these exercises on my fitness journey and have seen great progress and I’m sure you will too!
These exercises require minimal equipment and are perfect for beginners and experienced individuals alike. So, let’s get started on your journey to a healthier and fitter you.
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Fat burning exercises at home anyone can do.
Some of these exercises are heavier on cardio than others and I would suggest finding exercises that work best for you. Adding more strength-like exercises into your workout and going for a brisk walk is more than enough to lose weight effectively. Due to a knee injury I had years ago, I prefer smaller jumping motions than what are needed in traditional exercises. I usually add ankle weights when doing mose of these exercises to challenge myself more.
1. Jumping Jacks.
Jumping jacks are a fantastic way to kickstart your fat loss journey. They get your heart rate up, engage multiple muscle groups, and help you burn calories. There are so many fun variations you can try to spice up your workout!
To do jumping jacks, start with your feet together and arms by your sides. Jump and spread your legs while raising your arms overhead. Return to the starting position and repeat for a set amount of time.
2. High Knees.
High knees are a great exercise to elevate your heart rate and engage your core and leg muscles. To ensure less strain on your knees, you can slow this movement down into a controlled version. By slowly lifting your knees as high as they can go you change the focus of this exercise to a core based exercise.
To do high knees, stand in place and jog in position while bringing your knees up as high as possible. Aim for 30 seconds to 1 minute of continuous high knees.
Burpees are a full-body workout that combines cardio and strength training. This has to be my favorite fat burning exercises at home. For an added challenge, try using dumbbells throughout the movement.
To do burpees, start in a standing position, then squat down, kick your feet back into a plank position, perform a push-up, bring your feet back to the squat position, and jump up explosively. Repeat for 10-15 repetitions.
4. Mountain Climbers.
Mountain climbers are an excellent exercise for your core and cardiovascular system. I prefer using a step to elevate my hands and make this exercise slightly easier on my knees. Slowing this exercise down is a great way to focus on your core instead of cardio.
To do mountain climbers, begin in a push-up position and alternate bringing your knees toward your chest. Do this exercise for 30 seconds to 1 minute.
The plank is a simple yet highly effective exercise for building a strong core. Other variations of a plank can be great to train different parts of your core. Planks help strengthen your back, core and shoulders.
To do a plank, get into a push-up position but with your forearms on the ground. Keep your body in a straight line and hold this position for as long as you can, gradually increasing your time over the weeks.
I love a good squat, no matter the type! Squats are an excellent lower body exercise that works your quads, hamstrings, and glutes. Different variations target different areas of your lower body,core and back. Workouts don’t have to be boring and adding a few variations into your workout can be a great way to spice things up.
To do a squat, stand with your feet shoulder-width apart, lower your body as if you’re sitting in a chair, and then push through your heels to stand up. Repeat for 15-20 repetitions. For added difficulty, ad a kettlebell of the weight you want.
Lunges are another lower body exercise that targets your legs and glutes. I prefer doing walking lunges to ease the tension on my knees and double as a workout on my core. Add some weights and work your way to killer legs!
To do a lunge, step forward with one leg, lower your body until both knees are bent at 90-degree angles, and then return to the starting position. Alternate legs and repeat for 15-20 repetitions on each leg.
8. Russian Twist.
Russian twists are fantastic for working your obliques and improving core strength. A russian twist can be made easier or more difficult depending on the position you place your body in. To increase the intensity on your core, lift your feet off the ground when doing the exercise.
To do a russian twist, sit on the floor with your knees bent and lean back slightly. Hold your hands together and twist your torso to the right, then to the left. Repeat for 15-20 repetitions on each side. For added difficulty, hold a kettlebell in your hands.
Push-ups are a classic exercise that work your chest, shoulders, and triceps. If you want to focus on toning your arms, push-ups are a great way to reach your goal. Again, different variations are available to target different muscles in your arms. To make push-ups slightly easier, do the movement on your knees instead of on your toes.
To do a push-up, get into a plank position with your hands shoulder-width apart and lower your body toward the ground. Push back up to the starting position and repeat for 10-15 repetitions.
10. Jump Rope.
Jumping rope is an excellent cardio exercise that you can do at home. It burns calories, improves coordination, and strengthens your legs. If you don’t have a jump rope at home, just do the jumping motion without the rope. To make this even more of a workout, jump in a square motion.
Jump for 15-20 minutes as a great fat-burning workout.
11. Taking a walk.
Never underestimate the power of taking a walk. Walking boosts your metabolism, burns calories, and helps shed excess body fat. It’s a low-impact exercise, making it accessible for people of all fitness levels.
Aim for at least 150 minutes of moderate-intensity walking per week to experience the benefits, and consider adding more time or increasing your walking speed for faster weight loss results.
These fat burning exercises can help you achieve your fitness goals without the need for expensive gym memberships or fancy equipment. Remember to combine these exercises with a balanced diet for the best results. Consistency is key when it comes to fat loss, so make a commitment to include these exercises in your daily or weekly routine.
With dedication and time, you’ll be well on your way to a healthier and fitter version of yourself right from the comfort of your home.
Your Wellness Warrior!