Best Fat Burning Exercises You Can Do From Home

Best Fat Burning Exercises You Can Do From Home

Best Fat Burning Exercises You Can Do From Home

Not having time to go to the gym is a pretty poor excuse for not working out. There are so many exercises you can do from the comfort of your living room, that everyone with a busy lifestyle should be taking advantage of.

Ideally, you want to be doing workouts that utilize every muscle in your body, and sky rocket your heart rate. Here are some of the best fat burning exercises you can do from home, so you never have to go a day without working out


High intensity interval training can be done anywhere. It can help you burn more fat than aerobic exercise which can get boring and dull pretty quickly. Any of the exercises we have listed below, can be done as a high intensity interval workout.

The point of the high intensity interval training is boosting your metabolism and elevating your heart rate as much as possible during a workout. This cardio session is based on going through short bursts of extremely intense workouts, while resting between the sets, which usually last 20-90 seconds long. If you have a treadmill at your house, doing 20-90 second sprints at full speed and then taking breaks in between can be a much more rewarding workout than just doing an hour long cardio session.


First of all, burpees are not a beginner workout. They require someone who is well versed in the squat, pushup, plank, and jump. It is a combination of all of these workouts that uses every muscle in your body. Trying to do burpees without being able to do these other workouts well can lead to improper form which may result in injury.

However, when you do burpees correctly, they can end up being a great way to lose weight and condition your whole body. The combination of the body weight strength and aerobic exercise that burpees provide allows your heart rate to shoot up and your metabolism to start going hard.

Goblet Squat 

Often referred to as the best way to squat, the goblet squat allows you to keep your trunk more upright and takes the stress of your spine by working your thighs more. Goblet squats are very useful when you are trying to lose weight, because you can do many repetitions without fearing injury as much as a normal barbell squat.

The proper way to do a goblet squat involves using a dumbbell or a kettlebell (kettlebells are more difficult). You use both hands to hold one weight in the center of your chest underneath your chin, and squat normally. This front loading weight allows your spine to stay safer over time, and utilizes your thighs more.

Strength and Conditioning Circuit 

Doing a circuit allows you to work on your cardio and strength at the same time. While there are many different workouts you can implement in a circuit training exercise like this, here are our favorites.

The Dumbbell Swing: To do this correctly, make sure you grab the dumbbell so the ends of the plate form right angles with your body. Place your hips back like you’re deadlifting and keep your knees flexed. Swing the weight in between your legs and push through your heels to lift the weight. Allow it to fall back to its original position and that is one repetition.

Inverted Row With Chairs:  Sit on the ground in between two chairs, and make sure the seats are facing opposite directions. Put something sturdy like a broomstick or bar between the rungs of the chair, and lie down under the bar tightly grabbing on. Your body needs to be straight from the top of your head to your ankles, while the only thing touching the ground is your heels. As long as your stomach and butt are tight, pull yourself up till your hands are at your sides, and continue for 30 seconds.

Squat Jumps: Start by making sure your feet are shoulder-width apart. Do a regular squat, flex your core and jump up as high as you can. After landing, lower yourself into the squat position once again. 

Blast-Off Pushup

The blast-off pushup utilizes your whole body and adds the same benefits of a leg press. This exercise is explosive and will boost your metabolism and elevate your heart rate instantly. It also challenges your upper body and core muscles, while mobilizing your hips for a whole-body circuit workout. Instead of just pushing yourself up and down, you push your butt back and forth and down during your pushup.

Skater Jump 

This work out gets you jumping from side to side rather than forwards and backward. This gets the muscles on the side of your hips much stronger, which aren’t worked out very often. This can help improve your posture and also help you perform better during your other workouts. It is also less stressful on your knees, which is a huge benefit in the long run.

Combining the skater jump with a box squat jump and a step up jump can help blast fat off your body and also build your cardio. Doing each one for 40 seconds and resting for one minute is one of the best at home workouts you can do for yourself.


There are many different workouts that you can do in order to lose weight at home. Combining some of the workouts we have told you about and making your own fun routine can be a motivating way to get yourself working out consistently and effectively.

Everybody wants to lose weight, and everyone has the potential to. Even if you don’t have a gym membership, getting up and working out in your living room can be just as rewarding. Don’t make excuses, make progress.

If you’re really serious about shedding some pounds, consider combining these amazing exercises with one of our top-ranked Fat burner supplements.

Cory is a veteran health industry writer and content creator. His work has been featured in major publications such as MyFitnessPal, Healthy Living, and Low Carb Fanatics. His health industry writing career spans over nearly two decades.

In his free time, Cory enjoys snowboarding, fictional writing, and online chess.