12 Fat Burning Exercises to Loose Weight at Home

Home workouts are the new normal. If you want to burn fat and shed some weight quickly, you need to push yourself and make your muscles experience new activities. Spot reduction is not a workable option for belly fat loss. But there are some wonderful core-focused workouts that will torch fat throughout the body, resulting in a stronger, even more, chiselled core.

And nobody really likes to perform the same workouts all the time, so here are the best fat-burning exercises at home that will add variety to your fitness routine. The uniqueness of these workouts is that you can incorporate them in a cardio workout that requires 20 minutes or less. A full-body workout regimen that actually helps you lose body fat can be achieved by doing a variety of fat-burning exercises at home. So, why don't you get your desired body shape and weight by using these fat-burning exercises at home to design a bespoke workout routine for yourself:

Burpees

Burpees are a combination of a squat, jump, and push-up. You get the benefits of all three moves in one single movement. They challenge every part of the body, including shoulders, triceps, quads, triceps, and the chest.

Since they include explosive plyometric movement, burpees will have your heart rate soaring in no time while burning about 10 calories every minute.

How to Do It?

  1. Stand with your legs at shoulder-width and with your arms at your sides.
  2. Lower your body into the squatting position and put your hands on the ground.
  3. Kick your legs back into the position of the plank.
  4. Jump your legs forward to get back to the squat position.
  5. Get back into standing position.

Burpees illustration

Thruster

This fat-burning exercise provides the perks of both the overhead press and the squat in the same exercise. Thruster works the glutes, shoulders, and the quadriceps, and also helps you achieve a strong core.

You can improve your muscle coordination, balance, and coordination by incorporating thrusters in your workout routine.

How to Do It?

  1. Stand with the barbell in the front squat rack position, grasping it while keeping your hands a little wider than your shoulder-width apart.
  2. Hold your elbows as high as you can as you lower yourself down into a squat. Also, make sure that you hold your knees wide apart and keep your heels down.
  3. Lower yourself to the point where your thighs are parallel to the floor.
  4. Use your glutes and quads to push yourself up by driving up your heels. Keep the energy going as you get to the top position of the squat and use it to help you drive the barbell over your head until your arms are locked out. 
  5. Then bring the barbell back to your chest to finish a repetition. 

You can do the barbell thruster in 2 ways. You can build your strength by lifting a heavier weight and performing fewer reps. Or you can do a fat-torching, high-intensity exercise by lifting lighter weights and increasing the reps.

Thruster with barbell illustration

Also Read: 11 Weighted Squats Variations You Need to Add to Your Workout Routine

Side-to-Side Medicine Ball Slams

Side to side medicine ball slams is an explosive, highly metabolic, and dynamic exercise that does not target only one muscle group. This exercise targets your lats, obliques, quadriceps, abs, upper back, and lower traps.

How to Do It?

  1. Stand with your legs a little wider than your shoulder-width apart and bring the medicine ball just under your chest.
  2. Raise the ball high over your head, and make sure to keep your hold firm.
  3. Bring the medicine ball down, and slam it on the right of your body.
  4. Lower yourself into the squat position to pick up the medicine ball, make sure to bend your legs, and take it back to your starting spot.
  5. Repeat this on the opposite side.

Side-to-Side Medicine Ball Slams

Frog Jumps

Frog jumps are amazing for athletes to enhance speed and power. It targets the glutes, thighs, and the entire lower body. Plus, it also increases the heart rate quickly.

How to Do It?

  1. Stand with your legs at shoulder-width.
  2. Lower yourself down to a 3/4 squatting position with your arms by your sides. Stop there for a second and prepare to jump up and forward for about two feet.
  3. Jump up and forward and land about two feet in front of your starting spot.
  4. When you land back down, absorb the impact by bending your knees and sitting back on your hips. Continue down to the bottom position, and get ready for your next jump, only this time you're going to jump back 2 feet and land back to the position where you started.
  5. Do the forward/backward jumping in a continuous loop for the remainder of the exercise.

Frog Jumps illustration

Single Leg Hip Thrust

The single-leg hip thrust is a callisthenics exercise that targets the hamstrings, glutes, core, hip abductors, and the quads. And it helps you in achieving a toned hip. Plus, the only equipment you need is a flat bench and an exercise mat.

How to Do It?

  1. Position your back against a sturdy step or a bench, bend one knee and place one foot flat on the ground.
  2. Lift your other leg and bend your knee to form 90-degree angles for your hip and knee.
  3. Position the back of your elbows against the step or the bench.
  4. Push your knees out, tighten your glutes and lift your hips, so they are in line with the torso.
  5. Lower yourself down to the starting position. This will make one rep.

Single Leg Hip Thrust illustration

BOSU Ball Planks

The BOSU ball plank is an amazing exercise that works all the muscles in the lower back and core. The BOSU ball forces you to engage your core by creating instability and makes you use more muscles to maintain the right form.

How to Do It?

  1. Place the BOSU ball on the floor with the rubber side facing upwards. Carefully, put your elbows on the sides of the rubber surface.
  2. Position yourself in the stance of a push-up. Make sure that your legs are together, your core is strong, and your hips are straight.
  3. Brace your body on the ball while concentrating the whole contraction on your core.
  4. Keep your hips from diving by driving them slightly up at an angle if you feel like you're falling.
  5. Keep this stance for the whole set.

BOSU Ball Planks

Jump Rope

Jumping rope is an excellent cardio exercise that sculpts the entire body. It sculpts the arm, tightens the abs, and makes the legs lean. Jumping rope works all the muscles all over the body, from the quads and calves to the upper body.

How to Do It?

  1. Grab the handles in each hand and begin with the jump rope behind you, so it's on your heels.
  2. To move the rope, slowly rotate your forearms forward, and your wrists to produce momentum and loop it overhead.
  3. When the rope loops over your head, bend your knees a little. When you see the rope going through your shins, leap with your toes. Start gradually, so that you can perfect the timing.
  4. Once you're at a satisfactory level, your wrists will do all the work. Typically, there are bearings on the handles that move the rope. This makes it much easier to turn the rope with your wrists.
  5. When you jump, make sure to sit on the heels of your feet. This keeps you agile and swift. Since your calves can get tired easily, feel free to alternate the jumps. For instance, alternate with each foot, jumping on one, then the other, and then both. This will allow your calves to rest a little while.

Jump Rope illustration

Learn more: Jumping Rope and Weight Loss: What Does Jump Roping Do to Your Body?

Skater Hops

Skater hops increase explosiveness while toning the legs and gives you a big jump in your overall endurance. Plus, this exercise is amazing for preventing injuries. It improves the stability around the knee ligaments. This decreases the chances of getting ACL tears and targets the quadriceps.

How to Do It?

  1. Stand on the left foot with your left knee a little bent, and your right foot somewhat off the ground.
  2. Lower your body down to the ground.
  3. Then jump from your left leg to your right.
  4. Land on your right leg and bring your left foot to your right while you reach out on the outside of the right foot with your left hand.
  5. Reverse the motion and land on your left foot.

Skater Hops illustration

Battle Rope Wave

Battle rope wave merges a cardio factor and works the back, glutes, and core. This exercise is amazing for people at any fitness level when it comes to exercising. If you have just started exercising, battle rope wave helps develop your weak muscles quickly. If you are already a pro, this exercise will push you to a whole new level when it comes to the muscles and the body.

How to Do It?

  1. Keep your hands at shoulder-width apart.
  2. Hold the ends of the battle rope at the length of your arms in front of your hips.
  3. Brace your core and start raising and lowering the rope with each arm in an explosive way.
  4. Keep alternating the arms for 1 to 2 minutes.
  5. Perform 3 to 4 sets.

Battle Rope Wave illustration

Windshield Wipers

Windshield wipers exercise activates the core stabilising muscles. It works the rectus abdominus muscle and the obliques. It also targets the gluteal muscles and stabilises the hip. Moreover, with the windshield wipers, you can also shave off fat from around the obliques a bit more.

How to Do It?

  1. Lie down on the exercise mat, holding the back flat without arching the spine. Stretch your arms to the side of your shoulder, with your hands firmly pressed to the ground. Your upper body should be shaped like a "T."
  2. Lift your feet off the floor by bending the knees and hips to 90° angle. This is the starting position.
  3. When you exhale, rotate both of your thighs to one direction until your outer thigh hits the ground or until you experience a stretch in your lower back and the abs.
  4. Pause momentarily, then rotate to the other direction without stopping in the starting spot.
  5. When you've rotated in both directions, that makes one rep. Repeat for the number of repetitions you want to perform.

Windshield Wipers exercise illustration

Turkish Getup

The Turkish getup targets almost every muscle group in the body, and because of the transitions between kneeling, lying, and standing, there is an especially strong emphasis on the core and the stabilising muscles of the shoulders and the hips.

How to Do It?

  1. Start by lying on the ground with a weight in your left hand. Contract your core and force the left foot and the right elbow through the floor to step up to a sitting position.
  2. When in the sitting position, raise your hips by doing a glute bridge with the left leg, with the right arm extended and steady on the floor.
  3. From the raised hip angle, slip your right leg beneath you, so that your right knee is positioned directly below your right hip.
  4. Sit back on the back leg and come up upright with your torso, taking the bottom of the lunge posture with the left leg forward and the load stacked up vertically in your left hand.
  5. Move forward while supporting the weight overhead, and remain upright in a standing position.

Pike Press

Pike press exercise targets the lateral deltoid, triceps, anterior deltoid, core, and the back. Plus, it can even enhance hamstring flexibility. Most importantly, the pike press is an amazing shoulder strengthener. It will make you feel every single rep in the upper body — but particularly in the shoulders.

How to Do It?

  1. Start with a normal push-up position and notice where your head touches the ground.
  2. "Pike" your body to lift your hips.
  3. Bend your elbows to touch the ground with your head.
  4. Drive your body back to the starting point.
  5. Stretch the muscles in your shoulders and sides after you have finished.

Pike Press illustration

The Final Takeaway

Each one of the above-discussed exercises has the potential to consume a lot of calories by itself. Coupling or combining them can be a great way to create a time-efficient, fat-burning home workout.

While all these fat-burning exercises are effective at improving your weight loss efforts, it is extremely important to opt for the exercises that you actually enjoy doing to get the most out of these fat-burning exercises at home.

Also read: How to Get Rid of Lower Belly Fat: Diet Tips and Exercises

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