Who says you must go to the gym to burn calories? The beauty of fitness is that there is something suitable for everyone, regardless of fitness level, location, and time. Below you’ll find highly recommended exercises you can do from home to absolutely torch those unwanted calories.
Jump Rope
Jumping rope is fun, dynamic, and a great way to burn calories. The best part about jumping rope is that it is a skill in itself. Not only will you be incinerating those calories, but you’ll be building rhythm and coordination. Many of you wouldn’t believe the amount of things you could do with a jump rope. From sideswipes, boxer steps, high knees, double under, triple under, and even double under cris-crosses. Jumping rope offers something for everyone of all skill levels.
Burns How Many Calories?
You can expect to burn up to 750 calories per hour depending on skips per minute.
Burpees
For those unfamiliar with burpees, rest assured – they have nothing to do with burping. Burpees are a full-body exercise that includes two parts: a pushup followed by a jump.
As simple as it sounds, do not underestimate the power of burpees. This exercise is the perfect hybrid between cardio and strength training, offering a full-body workout targeting the core, chest, leg, and arms.
Burns How Many Calories?
Assuming you do burpees nonstop for one minute. You can expect to burn anywhere between 10 – 15 calories per minute.
How to do them?
- Start Position: Stand upright with your feet shoulder-width apart and arms at your sides.
- Squat Down: Lower your body into a squat position by bending your knees and hips, placing your hands flat on the floor in front of you, slightly wider than shoulder-width.
- Plank Position: Quickly jump your feet back, landing in a high plank position. Your body should form a straight line from your head to your heels, with your core engaged and hands aligned under your shoulders.
- Push-Up (Optional): Perform a push-up by lowering your chest to the floor and then pressing back up to the plank position.
- Return to Squat: Jump your feet forward, returning them to the squat position with your hands still on the floor.
- Jump Up: Explosively jump into the air from the squat position, reaching your arms overhead. Land softly with your knees slightly bent to absorb the impact.
- Repeat: Immediately proceed to the next repetition by returning to the squat position.
Mountain Climbers
You’re probably wondering – “Isn’t this supposed to be exercises that can be done at home?” Don’t worry, I’m not asking you to climb your nearest mountain. Despite the name, mountain climbers can be done right at home.
How to do them?
- Start in a high plank – Hands under shoulders, core tight, body in a straight line.
- Drive one knee toward your chest – Keep the movement controlled.
- Quickly switch legs – Like running in place but in plank position.
- Repeat
Sounds simple right? Despite its simplicity, do not overlook this exercise. Mountain Climbers offers a full-body workout targeting the core, legs, and shoulders.
Burns How Many Calories?
Depending on the intensity, you can expect to burn 7 to calories per minute performing mountain climbers.
Jumping Jacks
Jumping jacks are a classic full-body exercise. I’m sure we’ve all done these at some point during elementary school. I certainly remember doing them during detention. Despite its simplicity, jumping jacks are a calorie-burning machine.
How to do them?
- Starting Position: Stand upright with your feet together and arms resting at your sides.
- Movement: Simultaneously jump your feet out to the sides while raising your arms above your head.
- Return: Quickly reverse the movement by jumping your feet back together and lowering your arms to your sides, returning to the starting position.
Burns How Many Calories?
The amount of calories burned depends on the intensity and duration performed. Most individuals can expect to burn 8 to 13 calories per minute.
Dancing
Yes, that’s right. Dancing is a fun way to get your heart rate up and burn calories. I know you might be thinking – But I don’t know how to dance. Luckily, it doesn’t matter. As long as your body is moving, and your heart rate is pumping, you’ll be burning calories. Now turn on some music and let your body feel the rhythm. Don’t worry if you think you look silly. Remember, you’re doing this from the comfort of your own home.
Burns How Many Calories?
Depending on the intensity. You can expect to burn 200 to 600 calories per hour.
High-Intensity Interval Training (HIIT)
HIIT training is undeniably the calorie-burning king. For those who are unaware, HIIT is a form of cardio exercise that involves intervals of high-intensity training followed by short periods of rest or lower-intensity activity. You can expect tremendous cardiovascular benefits from doing HIIT training.
How to do them?
Pick a handle of exercises, these can be anything you like. For example: squats, mountain climbers, jumping jacks, etc. Perform the chosen exercises at maximum intensity for 3 minutes, followed by 1 minute rest.
Example HIIT Workout
- 3 exercises – burpees, jumping jacks, mountain climbers
- Perform each exercise for 1 minute at maximum intensity
- Rest for 1 minute
- Repeat
Burns How Many Calories?
Depending on the intensity, you can expect to burn 13 to 18 calories per minute. Yes, you read that right – a whopping 13 – 18 calories per minute.
Key Takeaways
Incorporating high-calorie-burning exercises into your home workout routine is an effective strategy for enhancing fitness and supporting weight management. Activities such as High-Intensity Interval Training (HIIT), jumping rope, burpees, and dancing not only maximize calorie expenditure but also improve cardiovascular health and muscle endurance. The versatility and convenience of these exercises allow you to tailor workouts to your preferences and fitness level, all within the comfort of your home. Remember to prioritize proper form, listen to your body’s signals, and consult with a healthcare professional before starting any new exercise regimen. By consistently engaging in these activities, you can achieve significant health benefits and progress toward your fitness goals.
Disclaimer
The content provided on this website is for informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Reliance on any information provided herein is solely at your own risk
