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5 Fat Burning Exercises You Can Do at Home

5 Fat Burning Exercises You Can Do at Home
Dr. Constance Odom, MD Picture of Dr. Constance Odom, MD

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Written by our editorial team.

Last Edited 8 min read

Fat Burning Exercises

To keep the weight off and  maintain a  healthy lifestyle you should exercise regularly, but it can be challenging to make it to the gym consistently. You need a set of fat burning exercises  that  can be done at home to keep the pounds off, reduce your body fat percentage, and stay healthy even when you are not dieting or on a higher intensity exercise plan.

Please note that these exercises like any physical activity may be dangerous and that you should not start on a new exercise routine without consulting your physician, especially if you haven't exercised for some time. Some people may need to work on flexibility, range of motion or injury rehabilitation before they will be able to try these workouts without any risk.

Before trying any of these exercises you should be sure to go through a stretching routine that is focused on the lower body and hips, and also warm up for ¼ mile with a jog, rowing machine, or any 3-4 minute cardio exercise that involves leg motion.

Fat Burning Exercises  #1 - Mountain Climbers

Mountain climbers are a fast multiple muscle workout that burns fat and strengthens your core, glutes, quads, hamstrings and arms.

Technique: For this exercise you start in a push up position with your arms fully extended and your hands slightly ahead of your shoulders. Flex your abdominal muscles to stabilize your spine. Bring one knee up toward your chest while keeping your hands on the ground and your arms extended.

In this position you should have your knee close to your chest. Jump and switch positions with the other leg, and only let your feet touch the ground for a brief second. Both of your feet should lift for a brief moment as you switch them. Continue to alternate in sets of 15 to 20.

Calories Burned: One set of 15 or so mountain climbers burns about 50 calories or more depending on body weight and other factors.

Exercise #2 - Jump Squats

Jump squats make the standard body squat one of the more  aerobic and athletic fat burning exercises, and they are challenging to do. This exercise is great for anyone no matter what your fitness goals are and it works the glutes, hamstrings, calves, abdominal muscles and quads.

Technique: Start with your feet about shoulder width apart and lower yourself into a squat position, as if you are sitting on a chair and with your weight on your heels. Keep your hips back and your head forward and the end position should be with your thighs slightly above your knees.

Once your reach the bottom of your squat push back up using your heels and jump up in the air. Land back in the squat position and repeat the jumping motion in sets of 10 to 20 or more.

Note: Try this exercise on grass or a padded surface rather than a hard floor to reduce knee strain. If you have knee problems you should most likely avoid this exercise, and you can jump rope or stretch before each set. Those who are new to this exercise should practice the standard body squat before progressing into a jump squat.

Calories Burned: The calories burned will vary from one person to another because of body weight, but most people will burn approximately 200 calories in just 15 minutes of work.

Exercise #3 - Jump Lunges

Jump lunges are great fat burning exercises  that can improve cardiovascular health and endurance, and they are similar to the jumping squat. This exercise works the hip flexors, legs and glutes and burns calories fast.

Technique: This exercise fairly straightforward. Start by standing upright and taking a long step forward and lowering your body until your back knee nearly touches the floor. Your front leg should be bent at about a 90 degree angle to the floor. Jump up and quickly switch leg positions in mid air, keeping your upper body straight the entire time. Bend your knees in the lunge position to absorb the impact and try to land softly, and repeat the jump as soon as you lunge.

Note: be sure that you can perform several sets of standard lunges in a row before you progress to jump lunges

Calories Burned: Lunge jumps burn about 7 calories per minute depending on body weight. Those who weigh more will burn more calories per minute.

Exercise #4 - Planks

Planks are a great abdominal exercise and they are relatively easy to do. Doing planks on a regular basis combined with other core workouts will improve balance and help with conditioning. There are many plank variations that you can try to make the fat burning workout  more difficult once you get it down.

Technique: Start at the top of a pushup position and lower yourself so that you are supported by your forearms and your palms face downward, and your toes should be curled forward to support you. Keep your hips down so that your body is in a relatively straight line and hold this position for 30 to 60 seconds.

Calories Burned: Planks burn about 4 calories per minute.

Exercise #5 - Burpees

Burpees are one of the most challenging and best fat burning workouts you can do at home and they burn calories fast while exercising nearly the entire body. As you increase the speed of this exercise you will burn more calories per minute while increasing your strength. They are without a question one of the best exercises for increasing endurance and burning fat while also adding more strength.

Technique: Lower yourself into a squat position with your hands on the ground in front of you. Extend your legs backwards into a pushup position and drop your upper body and chest to the floor. Press your upper body up with your arms and as soon as you press quickly bring your feet back in so that you are in the squat position. Finally jump in the air and clap or touch an object above your head.

It helps to watch a video of this and the other fat burning exercises in this article. The burpee  has a few steps, but it can be learned relatively quickly.

Calories Burned: Burpees burn about 10 calories per minute depending on weight and other factors.


This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your physician about the risks and benefits of any treatment. Nu Image Medical may not offer the medications or services mentioned in this article.