Best Fat Burning Exercises at Home – Gyms are reopening around the world, yet most people have been put off by various restrictions, risks and the realization that they no longer have that much time to exercise.
COVID-19 has started a revolution within the fitness industry, and the new trend is related to home training. If you are going to follow this trend, then you need to know some of the best fat burning exercises that you can do at home.
Best Fat Burning Exercises at Home fitnessblender
Many busy people around the world don’t want to spend hours traveling and queuing outside the gym, but the desire for a flat stomach is stronger than ever. If you want to maximize the minimum amount of time to create a fat loss workout at home, check out these fat burning exercises.
The best workouts will always be those that involve movements that involve several large muscle groups. You can easily take a simple and traditional toning trick and turn it into something more efficient that gives you the most bang for your buck.
Best Fat Burning Exercises at Home lifehack
While many different types of training are needed to reach full fitness (strength training, cardio, stretching, etc.), total body strength training and HIIT (high intensity interval training) are best for burning fat. body quickly.
You’ll also need to focus on cardio, so to get started, check out Lifehack’s free Cardio Simple Home Workout Plan.
Apply this concept to the exercises that make up your routine, and they will become dynamic, fat-burning exercises. These are the best examples of exercises that use a lot of energy and require no equipment.
The Best Fat Burning Exercises at Home
No cardio compilation would be complete without burpees. They challenge every part of your body and get your heart rate up in no time. This all adds up to an exercise that burns about 10 calories per minute.
Assuming that you are doing 10 to 20 repetitions every minute, this is the best fat burning exercise at home, or anywhere for that matter. You can burn even more calories by increasing the pace. Just make sure you don’t let your form tarnish!
2. Jumping Lunges
If you thought basic lunges were tough, you’ve never tried jump lunges before. This plyometric exercise strengthens all the same muscles, but it’ll also get your heart pounding in no time.
To get started, simply lean forward on your left leg, elbows bent at a 90-degree angle, while bringing your right arm forward and left arm behind. From the lunge, jump straight into the air as you switch positions of your arms and legs, then land with the opposite arm and leg in front. You’ll burn about 12 calories per minute, so you can get a really good workout in less time.
3. Jumping Squats
Like jump lunges, jump squats add a cardio element to a basic strengthening move. You’ll do a bodyweight squat with your arms straight out in front of you, or your hands tucked behind your ears. At the bottom of the squat, jump as high as you can with your feet shoulder-width apart, land with your knees slightly bent, then immediately sink into your next squat.
This is one of the best fat burning exercises at home as it requires very little space and time, and will strengthen your legs and core in no time.
Push-ups are a complete body exercise that can be easily modified and made very challenging, even for the most enthusiastic exerciser. To make pushups easier, prop your hands up against a bench, counter-top or wall.
To make push-ups more difficult, raise your legs. The higher the angle (your hands are on the ground), the more of your body weight you’ll be supporting. In addition, you can increase the range of motion by elevating your hands on books, push up handles, or something similar.
To burn more calories, you can also try plyometric push-ups, which involve pushing your hands up and hovering in the air for a moment at the top of the push-up. When it comes to the best fat burning exercises at home, it cannot stay away from the list as it acts as a full body workout in itself.
5. Mountain Climbers
Mountain Climbers can win prizes for most travel-friendly exercises because they require no equipment and take up hardly any space. On the other hand, they also deserve some recognition for being super challenging.
A 150-pound person can expect to burn about 30 calories after three sets of 40 repetitions. You can easily incorporate any of these other moves to create a complete workout, or just go for as many sets as you can.
6. Jumping Jacks
This is an effective form of old school warm-up cardio. The primary benefit of doing jumping jacks is that it elevates your heart rate. You breathe deeper as you jump, which carries oxygen into your bloodstream and, eventually, to your muscles.
Plus, you’ll also get your lymphatic system moving and burn fat faster, which will promote weight loss. As an added challenge, do as many jumping jacks as possible for 10 seconds, rest for 10 seconds, then repeat the same routine for 20 seconds and 30 seconds.
what to do with these exercises
Each of the above-mentioned fat burning exercises at home has the potential to consume a lot of calories in itself. Combining them or combining them can be a great way to create a time-effective, fat-melting home workout.
I’ve been coaching busy executives, moms, and dads for over a decade, and finding time-effective hotel room workouts has always been one of my skills. In my experience with extremely busy clients all over the world, three types of routines produce the best results while improving compliance rates (it’s worthless to have the best routine if you don’t practice it).
Let’s look at some examples:
This home fat burning protocol is the baseline. It’s important to realize that no exercise routine will help you lose weight if you don’t make it a point to take your 10,000 daily steps.
If you’re able to get out, aim to take 10,000 steps per day. Walking for at least 30 minutes is a great way to clear your head, manage stress, and keep fat to a minimum.
This may not seem like a big deal, but walking about 10,000 steps per day can burn up to 500 calories . Taken over a week, that’s 3500 calories, or the same number of calories in one pound of fat.
Take a walk in the morning, while meeting on the phone, after a meal or while listening to a podcast. Running time doesn’t need to be dead time.
Bonus: When you go for a walk, press your tongue to the roof of your mouth and breathe through your nose. There are many benefits of nasal breathing including:
- Better oxygen extraction, which can lead to more energy.
- Maintain a balanced pH in your body.
- Deep nasal breathing may decrease nerve activity in the sympathetic nervous system (fight or flight response).
- Increase Nitric oxide, which can improve the flow of nutrients into your body, improve waste disposal, and regulate blood pressure.
- Regulate workout intensity.
- Mouth breathing accelerates water loss, which can accelerate dehydration.
The Intermittent Training Protocol
This protocol should be the basis of your exercise program, and it takes almost no time. Do this every day:
Choose one of the exercises mentioned above and do it completely, as quickly as possible, with a complete cool down for 30 seconds. If you have stiffness or previous injuries to your joints, scale up the jumping version of the exercise with the stationary one (example: switch jumping squats with regular squats).
Repeat this 2-3 times a day, every day.
In his book, The Immunity Code, Joel Green explains how quickly doing an exercise that’s completely cool and at a completely random time of day can help your body learn that particular movement pattern, improve strength, metabolic rate (and fat loss), and joint health.
The secret to maintaining a youthful body may be being able to sprint as fast as a hero or squat from zero without a second notice (as our ancestors may have done their entire lives).
This intermittent training protocol takes almost no time and has a crazy cumulative effect. Think about it: 30 squats, three times a day, for seven days is 30 x 3 x 7 = 630 squats that probably equates to a 1000 calorie burn and almost zero time consumption. It’s a good idea to do your chosen exercise every time you hit the toilet so as not to forget it.
20 Minute Hotel Room HIIT Workout
If you can cut that 20 minutes one to four times per week, you’re ready for a sweaty, fat-burning blast with the above fat-burning exercises at home, or in this case, a hotel.
To do this, choose 4 of the above exercises, and do them as fast as you can for 60 seconds, then rest for 2 minutes.
Example of a lower body + core day:
- 1 minute of jumping jacks, rest 10 seconds
- 1 minute of jump squats, rest 10 seconds
- 1 minute of jump lunges, rest 10 seconds
- 1 minute of mountain climbers, rest 2 minutes
- Repeat 3-4 times
Example of an upper body + core day:
- 1 minute of jumping jacks, arms fully extended, rest 10 seconds
- 1 minute of push-ups, rest 10 seconds
- 1 minute of burpees, rest 10 seconds
- 1 minute of mountain climbers, rest 2 minutes
- Repeat 3-4 times
During my 10+ years of experience as TV celebrities, executives, CEOs, and coaching a ton of average people looking for a great workout, I’ve learned that fitness is the only way to help people maintain a fitness routine. The goal is to create governance that can improve people’s lives instead of consuming them.
Going to the gym is great, but it’s a time-consuming activity, and it’s rarely necessary if your goal is to be lean, healthy, and energetic. Do the best fat burning exercises at home and turn them into the ultimate workout that will make you fit in no time.
More on the Best Fat Burning Exercises
- How Long Does it Take to Build Muscle and Increase Fat Loss?
- 10 Effective Fat Burning Weight Loss Exercises To Do at Home
- 6 Ways High Intensity Interval Training (HIIT) Can Significantly Boost Weight Loss Results
- How to Get Fit: The Ultimate Guide
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