At-home Fat Burning Exercises

At-home Fat Burning Exercises

At-home Fat Burning Exercises

Cardio workouts are an important component of your health and well-being. You don't have to spend hours at the gym to maintain your cardiovascular health and lose weight in the process. You can implement an effective cardio workout at home, even if you do not have a lot of space or equipment to do so.

Cardio is important because it supplies your body with more oxygen.

Your heart works harder, pumping blood through your body more quickly. One of the benefits this is consistent circulation has on your body is providing more oxygen to your muscles. Supplying more oxygen to your body simply makes its better functioning. (Meritage Medical, 2022)


Burpees provide a killer cardio workout in a short period of time. You do not need much equipment or space, making them a great cardio workout at home.

To do a burpee, alternate between a plank position and jumping forward in the air. Make sure that your hands are flat on the ground and your back straight. In just 10 minutes, you can burn more than 100 calories. We recommend starting slow and working your way up to 10 minutes or more to avoid injury. (Meritage Medical, 2022)

Jump Rope

Jumping rope is often considered the best cardio workout and is used for cross training by many athletes. You can do it almost anywhere with just a simple jump rope you can buy in many locations, which is why it is a great cardio workout at home. If you jump rope for only 20 minutes, you can burn about 220 calories. (Meritage Medical, 2022)

Jumping Jacks

    Similar to burpees, doing jumping jacks for 10 minutes straight can burn around 100 calories. You can easily integrate jumping jacks into a circuit training that includes some of the other exercises on this page, such as burpees, jumping rope and squat jumps. With no equipment necessary, you can perform jumping jacks anywhere at any time. (Meritage Medical, 2022)

    Jump Squats

    Another great cardio exercise that you can do alone or as part of a cardio circuit is squat jumps. As their name implies, you start out in a squat and then jump up, trying to get as high as possible, and then land back in the squat. It is high impact, especially on your knees, so care is needed when you are a beginner or if you are suffering a knee injury. (Meritage Medical, 2022)


    Want to feel the burn in a more organised cardio session? Then try kickboxing, the best cardio workout to do at home. Kickboxing is a combination of karate and boxing, which is excellent for not only cardio but also strength straining. You can use some equipment, such as a punching bag and exercise video, or you can do it independently if you already have some skills. In addition to burning around 100 calories per 10 minutes of working out, you also can get rid of your stress and aggression. (Meritage Medical, 2022)


    Looking to have some fun with your cardio workout at home? Then put on some music and do some dancing. Anything that gets your heart pumping exercises your cardiovascular system, and certain dance moves also help to build muscle. If you want a more structured lesson, you can find free dance exercise videos to watch: from Latin Dance to Ballet Body Sculpting to Hip Hop. (Meritage Medical, 2022)

    Running the Stairs

    Another cardio workout at home is stair running, as long as you have some stairs nearby. Stair workouts help you build strength and power in your lower body and get the heart rate pumping. Challenge yourself with mini intervals by alternating between a regular stair run and a sideways stair run to burn more calories even after your workout. (Meritage Medical, 2022)

    Jogging in Place

    You do not need to head outside or hit the treadmill to get the benefits of running; simply jogging in place in your home provides many of the same benefits. Of course, you might find it boring to run in place for an extensive length of time. That is why most people incorporate jogging in place with other exercises, such as burpees, jump ropes or strength training, for a complete workout. (Meritage Medical, 2022)

    It's time to get moving. Try these at-home cardio exercises to burn fat fast, and let us know what you think!

    This site offers health, fitness, and nutritional opinionative information and is only designed for educational purposes. You should not rely on this information as a substitute, nor does it replace professional medical advice, diagnosis, or treatment. The use of any information provided on this site is solely read at your own risk. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.  
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