7 Best Fat Burning Workouts You Can Do At Home

fat burning exercises at home

Got no time to workout. Is your desk job too demanding that it drains you off. Does that displeasing bit of blubber hanging around your waist give you nightmares. OR Are you sick of shopping for new clothes every 3 months because you don’t fit in your old medium-sized clothes. Well…..fret not!

You can simply burn that stubborn fat by doing the exercises mentioned below. These exercises are mostly compound exercises which work your core muscles and help you burn enough calories. No Treadmill? No Problem! It’s a myth which most people believe in that they need to go to the gym for shredding fat and build bulky muscles. However, to some extent, the gym plays an integral role in the bodybuilding process. But, it’s not impossible to get into lean shape without joining the gym.

The treadmill can be replaced by running in the park or on-the-spot running. Also, with the help of skipping rope, you can start by 100 skips per day and increase it gradually. This will show you real results if done consistently. Just got to sweat it out! All you need to do is sweat it out by keeping small intervals and shocking your body. These exercises will help you burn fat like crazy:

[ Read: How to Get Rid of Back Fat ]

7 Best Fat Burning Workouts

1. Jumping Lunges

jumping lunges for burning fat

This exercise works your lower and upper body altogether. Moreover, it’s an advanced variation of a basic walking lunge exercise. Furthermore, the intensity is increased by adding a jump and it also challenges dynamic stability and coordination.

This is How you Do it:

  • Start with a usual forward lunge. Stand with your feet hip-width apart, then take a big step forward and lower until both knees are bent at 90-degree angle. Make sure your torso is kept straight.
  • From this position, gather the energy to push explosively off the ground, switching the positions of your legs while airborne so that you land and can immediately drop into another lunge but with the opposite leg forwards. Make sure you land as softly as possible.

Recommended Reps:

  • For beginners: 10 reps in 3 sets.
  • For advanced level: 20 reps in 3 sets.

2. Burpees

burpees for burning fat

It’s the only exercise which everybody loves to hate, and that too for good reasons. However, this exercise is the simplest one but extremely gruelling. In a very short span of time, you work hundreds of muscles while also improving your cardiovascular fitness and testing your balance and coordination.

This is How you Do it:

  • From a standing position, drop into a squat with your hands on the ground just in front of your feet.
  •  Then kick your feet back behind you, keeping your arms extended so you are in a raised plank position.
  • At this stage, throw a press-up into the mix, which really ramps up the difficulty and follow the same steps in reverse till standing position.d.

Recommended Reps: 15 Reps in 3 sets.

3. Jumping Squats

jump squats burn fat

Squats can have numerous variations. And, jumping squat is one of the effective variations. It’s because of the lower body and upper body coming into action thereby resulting in increased mobility and improved balance.

This is How you Do it:

  • Start by doing a regular squat, then engage your core and jump up intensively.
  • Get back to your squat position by landing softly. This counts as one rep.

Recommended Reps: 15 reps in 3 sets.

4. Mountain Climbers

mountain climbers burn fat

Clamber your way to a stronger core with the mountain climber – a full-body exercise that should be in every cardio circuit.

This is How you Do it:

  • Drop into a top press-up position, supporting your weight on your hands and toes, with your arms straight and your legs extended like in a pushup position.
  • Keeping your core intact and your shoulders, hips and feet in a straight line throughout, bring one knee towards your chest, then return it to the starting position.
  • Repeat the movement with another knee, and then continue alternating legs throughout.

Recommended Reps: 20 Reps from both the legs. (3 sets)

5. Planks

planks for burning fat

Plank is the exercise to strengthen your deep core muscles. Not only it improves the balance, stability, and power in your body but the core muscles that run from the pelvis along the spine and up to the shoulder girdle helps in perfecting the overall body structure.

This is How you Do it:

  • Start on the floor on your hands and knees.
  • Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart.
  • Your arms would form a 90-degree angle. Step your feet back, one at a time.
  • Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Now, tighten your abs and hold.

Recommended Reps: 4 times for 50 seconds each.

6. Push Ups

push ups for burning fat

This is the most basic compound exercise which brings your abs, chest, back, biceps, and triceps into play. Moreover, it’s one of those exercises which have many variations and can be used as a part of a body weight exercise session, circuit training, and strength training session.

This is How you Do it:

  • Get on the floor on all fours, positioning your hands slightly wider than your shoulders.
  • Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can position your feet to be close together.
  • Inhale as you slowly bend your elbows and lower yourself untill your elbows are at a 90-degree angle.
  • Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don’t lock out the elbows; keep them slightly bent. This counts as one rep.

Recommended Reps: 20 reps in 3 sets.

7. Leg Pull Back Pilates Exercise

leg pull back pilates exercise for burn fat

Leg pull back focuses on the back muscles and abdominals and strengthens the glutes and hamstrings. Shoulder strength to maintain the position is also needed.

This is How you Do it:

  • Start with a reverse plank position. That means your face should be facing the cieling by placing your hands flat on the floor with fingertips pointing front.
  • Exhale to engage your hamstrings and lift your pelvis to create a long line, ankle to ear. Your abs should be stabilizing your trunk and pelvis.
  • Push down through the backs of your arms to help keep your chest open and get more support from your back. Inhale at the top.
  • On an exhale, deepen the crease at your hip to lift your right leg toward the ceiling. Hold the rest of your body completely still.
  • Don’t let drawing your leg pull your pelvis out of alignment.
  • Inhale to return the leg to the floor. Use control—don’t just drop your leg—lengthen it as it goes down and keeps the rest of your body stable. Now, do it from your other leg. This counts as one rep.

Recommended Reps: 10 reps in 3 sets.

To sum up, you can make good use of your body weight in order to shed that extra fat from your body. By doing these simple exercises daily, you can hit your fitness goal quicker than you ever thought before.

You Might Also Like:


Was this article helpful?