Best Fat Burning Exercises
Metabolic Health
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10 Best Fat Burning Exercises To Do At Home

If you were told that you could slim down to healthy body weight at home, how happy would it make you?! People are increasingly looking for weight loss exercises at home to achieve the desired results without making the effort to go out and pay the gym fees and the trainer fees. If you are worried about how you will be able to engage in effective working out at home or are worried about injuries, cast them aside! This is because the different ways to lose weight at home are simple and not strenuous in a manner that could pull muscles or cause pain. As you begin the process and your body gets used to the routine, you will begin to see changes that will keep you motivated to do more.


If you are looking for exercise for weight loss at home for females, burpees will make sure to work all your muscles. Stand with your feet apart at the shoulder-width. With one fluid motion, lower into a squat and place your hands on the ground. Jump back to hand on a plank position with your elbows and knees straight. Jump and return to your feet and jump once again straight up into the air. You can repeat this 5-10 times based on comfort. Increase the intensity by adding a push-up when in the plank position. Burpees exercise for beginners to lose weight at home could be by eliminating the last jump after you stand up.

Skipping or Jumping Rope

This is an activity that most of us engage in even in our childhood and hence is not new to us. One of the best exercises to lose weight fast at home could be skipping as it burns a lot of fat and calories. It makes use of the big muscle groups in the body – calves, and thighs and uses up the excess sugar and fat. All you need is a long skipping rope and ample space to be able to conduct this exercise to perfection. Increase the repetition of the jumps slowly as you gain more stamina and strength.

Squat Jumps

Keep your feet level on the ground apart at a shoulder-width distance. Lower your body into a squat position. It would be important to maintain the correct form and stance as you look to lose weight at home. The squat position would look like this – the back and upper body are straight and aligned as you lower your butt down to the ground as if sitting on an imaginary chair. Make sure to keep the knees at the toe level and not further ahead. Keep the core tight as you launch into a jump and land lightly on your feet to lower back into the squat. Repeat this 10 times for the best fat-burning exercises at home. 

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Frog Jumps

This is truly considered one of the most effective weight loss exercises at home in 1 week as it is strenuous and invigorating. These can get your heart rate up fast. This exercise for weight loss at home for females works your thighs, glues, and entire lower body. You can keep your feet wide at a 45-degree angle and lower your butt down with your back straight.  Lower yourself to the squat position and jump explosively. For an even more intense way to lose weight at home, you can jump forward to add to the cardio workout. 

Mountain climbers

You will not need to look for better ways to lose weight at home once you master mountain climbers! Since it works your core, arms, and calves, this is considered a holistic and best exercise to lose weight at home. Place your palms on the ground at shoulder level and keep your elbows straight. Keep your back straight as you bring one knee close to your chest. Push the knee back and do the same with the other knee as fast as you can. Set a timer for 60 seconds and keep this routine going. You can increase the time gradually for the results you want as you engage in weight loss exercises at home.

Plank Jacks

Incorporating this workout into your weight loss exercise plan at home would be a good idea. Start in a plank position with your wrists parallel to your shoulders. Keep your body straight and extended behind you with your toes touching the ground. As your feet are planted together on the floor, jump to extend your toes out and then jump back in to bring them closer together. Such weight loss exercises at home in 1 week are made to give the desired results you want. 

High knees

Another exercise that would not require much space and can be done as per your pace and stamina would be high knees. Cardio exercises to lose weight fast at home give some of the most efficient results. This is simple to understand, as the name suggests you just have to elevate your knees. Stand upright and lift your knees to your chest. Rapidly do so alternating between your knees. You can engage in this exercise for weight loss at home for females for 1 – 3 minutes initially. To increase the intensity, add a small jump to the whole routine when you bring your knees up while also lifting alternate hands simultaneously

Jumping lunges 

Since lunges work one of the biggest muscle groups in the body, you will see the tones effect fast. This regime of fat-burning exercises at home is intense and adds real power to your workout. Make sure to maintain the appropriate position for lunges as you lunge forward. Spring back to swap your legs mid-air as you land back in the lunge position with your other foot forward. To lose weight at home, try to maintain the jump and lunge stance. As a beginner, you can simply step back and switch legs without the jump. 


Planks can be added towards the end of your weight loss exercise plan at home each day. It is effective as it works your core, lower back, abs, arms, glutes, and parts of the legs. Planks can be done in varied stances that differ in intensity. You can start by lowering yourself down and keeping your elbows and forearm parallel on the ground. Kick your feet back as you come on your toes and keep your body parallel to the ground. Keep the core tight and start from 15 seconds as you slowly increase the time. Plank is the best exercise to lose weight at home as it engages the whole body.


Among weight loss exercises at home, you would want to target all muscle groups. Push-ups target your arms and chest. Depending on your arm strength, you can engage in push-ups on your knees or directly on the toes. At times, the push-ups exercise for weight loss at home for females can also start by pushing up against the walls. As your arm strength increases, you can start doing push-ups on the floor with your knees on the ground. Increase the reps as and when you deem fit. Also know about the best exercise for diabetes and high blood pressure.


Enjoy weight loss exercises at home in 1 week as they give you the results. All these exercises are set to target different muscle groups so none get left out. Using your body weight and some simple equipment at home, these fat-burning exercises at home will make you leaner, toner, and more fit. You can set a time slot for yourself in the morning or evening and group these exercises to make a routine for yourself. Target different workouts daily to break the monotony and give your muscles some time to recover. 


What exercises burn belly fat fast at home?

Among the best exercise to lose weight at home to burn belly fat, crunches are the most effective. Vertical leg exercises like high knees or mountain climbers are also known to help you lose weight at home as they target belly fat specifically. 

What burns fat while you sleep?

Among the best fat-burning exercises at home, sleep is also effective. Maximize this ability of the body by reducing carb content at night, eating more proteins for dinner, sleeping without distractions (no mobile phones), etc. Along with the weight loss exercises at home in 1 week, make your sleep pattern sustainable too.

What are the signs of fat burning?

After you exercise for weight loss at home for females, you will notice signs like – reduced appetite, body measurements changing, a toned structure, better blood pressure, less pain in the body, more stamina, higher energy levels, etc. 

How do I force my body to burn fat?

By engaging in the best exercise to lose weight at home, you can push your body to burn more fat and become healthier. With better sleep, eating habits, more fiber and protein content, more cardio exercises, etc your body will burn more fat.

What is the most effective way to lose weight?

One of the best ways to lose weight is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss. Any extra movement helps burn calories.

What are the examples of anaerobic exercises?

Here is the anaerobic exercises list to include in your workouts for building muscle, losing fat and boosting your endurance.

  • Sprints
  • Pushups
  • Pull-Ups
  • Squats
  • High Intensity Interval Training (HIIT)
  • Bench Presses
  • Jumping Rope
  • Burpees




This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.