11 Fat Burning Workouts at Home

Exercise is an essential part of keeping your body well and your mind fit as well. Along with these two benefits, exercise is also a key aspect of burning fat. When you don’t have time to get to the gym, what are some ways to burn fat at home? 

11 fat burning workouts that you can do at home include burpees, jumping jacks, jumping lunges, squat jumps, push ups, skater jumps, mountain climbers, plank jacks, high knees, sprints, and stairs. 

For most people, there are always a few pounds (or more!) that they would be more than happy to get rid of. Being able to burn fat and get your body in a state that you feel and look great is a huge part of your overall wellness. So when you either can’t get to the gym or simply don’t have a desire to work out in such a public area, there are effective ways that you can work out at home to burn fat and get fit. Read on to find the top 11 fat burning workouts. 

What are the Keys to Burning Fat? 

Working out is an essential aspect of burning fat, but there are a few different aspects that help to not only burn fat, but burn fat efficiently in a way that will keep it from coming back. For those of you looking to start fat burning workouts, take a look at two of the most important aspects that will help to accelerate fat burning.

1. Know How Your Body Burns Calories

To get into the nitty-gritty of burning fat, you have to first understand how your body works to burn calories, which is what leads to fat loss. The calories that your body burns during exercise is pulled from different energy sources which include burning energy from fat, carbohydrates, and protein. However, these energy sources are not equally distributed during exercises, but vary depending on what type of exercise you are doing. 

When it comes to how your body burns fat, it typically pulls from fat and carbohydrates to be the gas behind your step. When you are in the middle of a high-intensity workout, your body relies more heavily on carbohydrates than it does fat as its energy source because they are more easily pulled during moments of taxing exercise. However, those low-intensity and slower exercises pull from fat for energy as rapid fuel is not needed. 

Knowing this, you may be more inclined to get into a rhythm of low-intensity workouts because, after all, they are much easier and don’t require you to push yourself so hard. There is certainly a place for low-intensity workouts, but the key thing to know is that it is not about the type of energy that you are burning that leads to the most fat loss, but how much of that energy you are burning, aka calories. 

It is important that you switch up the speeds and styles of your workouts so that your body is able to pull from different energy sources to burn calories, but when it comes to leading to the most fat loss, high-intensity workouts are going to be more profitable because they burn the most calories. So, when you go to work out, don’t worry about what energy sources are being burned, but how many calories you are burning during that particular workout period. 

2. Exercising Consistently is Essential

There is no doubt that when you wake up on a Saturday and get a good run in, you feel like you have turned your entire week around. However, if you only work out that Saturday and wait until the next weekend to get your heart rate pumping again, you are not going to see any sort of difference when it comes to how much fat you are losing. Your body has to learn to adapt to regular exercises in order to get into a state of consistent fat burning. 

It isn’t that your body is going to remember that it is time to start burning fat based on your exercise, but it will be better equipped to get into a state that is conducive to burning fat and will become steadily more efficient through regular exercise. This will then aid you in managing your weight because the more exercise you engage in, the more calories you burn. And as you know, burned calories are what can be translated into fat burned. 

Knowing this, it is essential that you keep a regular pace when it comes to the consistency in which you work out. At the very minimum, you should be working out at least 3 days a week. However, it would be most beneficial to work out 5 days a week. Working out 6 days a week is great as well, but always remember to allow your body a day for rest and recovery. Burning calories happens even when you are resting, so don’t sweat a day off. 

11 Fat Burning Workouts At Home 

When it comes to burning fat, understanding how your body burns calories and being consistent with your workouts is essential. However, just as important as these two things comes the workout itself. When you aren’t able to make it to the gym or you prefer the privacy of your own place, there are plenty of ways to effectively burn fat from the comfort of your home. Take a look to find 11 great fat burning workouts that you can do right from home. 

1. Burpees

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To complete a burpee, stand with your feet shoulder-width apart while your arms rest at your side. Push your hips back, bend your knees, and lower down into a squat as you place your hands on the floor  directly in front of you, but just inside your feet. Jump your feet back and go into a straight line. You will then jump your feet back to your hands, explode into the air, and reach your hands over your head before coming back down. 

2. Jumping Jacks

© Ice Gif

Jumping jacks are a classic workout that can work in great strides to burn fat. To complete a jumping jack, get into a standing position with your arms at your side. Slightly bend your knees and jump your legs out so that they are more than shoulder-width apart as you thrust your hands over your head in the same motion. Return back to your starting position then complete another rep. 

3. Jumping Lunges

© Verywell Fit

To complete a jumping lunge, get into a lunge position with your left leg in front of your body bent at a 90-degree angle and your right left behind you bent on the floor. You will then lunge forward on your left leg while bringing your right arm forward and left arm back. From the lunge, jump straight into the air as you switch your arm and leg positions and land opposite from how you started. 

4. Squat Jumps

© kennedymeek / Make A Gif

For a squat jump, stand with your feet shoulder-width apart with your knees bent and your hips pushed back. Then, squat down and rather than go into a standing position, explode up as you jump into the air. Land softly back down on your feet and repeat for more reps. 

5. Push Ups

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To complete a push up, get down onto the ground and place your hands shoulder-width apart with your feet extended behind you while you keep your body elevated into the air with your arms extended. You will then lower your body down to the ground until there is a space about the size of your fist between your chest and the floor. Go back up and then repeat. 

6. Skater Jumps

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With your feet hip-width apart, plant your right foot and cross your left leg behind you and out to your right side. You will then swing your right arm out to about shoulder height and swing your left arm across your body reaching toward your right hip. Then, jump to your left and repeat this same motion with your left side. 

7. Mountain Climbers

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For a mountain climber, simply get into a push up position with your arms completely extended while keeping your back and legs straight. One at a time and at a rapid pace, you will bring your legs to your chest. 

8. Plank Jacks

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For plank jacks, get into a plank position with your wrists in line with your shoulders as you keep your body extended in a straight line behind you. Plant your feet together, then jump your legs out as wide as you can comfortably at a rapid pace before bringing them back together and repeating. 

9. High Knees

© Ice Gif

For high knees, stand with your feet hip-width apart with your arms placed at your side. You will then lift your left knee to your chest as you raise your right arm up and to your side as well. You will then quickly switch to lift your right knee to your chest in the same motion. Continue switching back and forth at a running or sprinting pace. 

10. Sprints

For sprints, you will need a bit more area to move so either do this outside or in a long hallway. For sprints, the concept is to run as hard as you can for a short distance, therefore, pace yourself at this rate for a 15-second sprint then stop and rest while running at half the pace for 30 seconds before going into your next sprint. 

11. Stairs

For stairs, you’ll need a set of steps which are great for those of you living in two-story homes. Simply run as quickly as you can while maintaining a controlled form. Once you make it to the top of the steps, run down them at half your speed before turning around and running back up them once again. 

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