5 Calorie-burning exercises you can do at home to boost energy and burn fat!

  • 2 Minutes Read
Brenda Braslow
Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Looking for calorie-burning exercises to do at home to see the biggest changes in the least amount of time? Try these five exercises to boost energy and burn fat!

Calorie-burning exercises at home

5 calorie-burning exercises you can do at home

The best way to burn calories and see the most significant gains in the least amount of time is with a plyometric exercise regimen that increases your heart rate, tones your whole body, boosts energy and metabolism, increases stamina, and burns fat. If you want indoor exercises that burn the most calories, plyometric exercises are quick, powerful movements where you exert your muscles in short bursts. We've listed some here with links for videos on how to do each calorie-burning exercise at home with maximum effectiveness and minimum injury risk. If you are new to plyometrics, work them in gradually, slowly increasing intensity, duration, and difficulty.

Squat Jumps - To get your heart rate up and put some burn in your lower body, squats that incorporate jumps are just the ticket. Stand with your feet slightly wider than hip-distance. Lower into a squat, making sure you can see your feet. Engage your core and jump up explosively, lifting your arms overhead as you jump—land in the squat position. Aim for two to three sets of 10 reps, depending on your ability and fitness level.

Burpees - The ones we love to hate. Burpees are intense. Start in a squat position, feet shoulder-width apart with your hands on the floor. In a single burst of movement, jump your feet backward to a plank position with your spine straight. Lower your chest for one push-up—doesn't have to be that deep, either. Jump back into a squat position with hands on the floor. Erupt into a jump, reaching both arms overhead and feet still shoulder-width apart, then repeat the sequence. Aim for two to three sets of 10 reps, depending on your ability and fitness level.

Plyo-Jacks - It's like slower jumping jacks, but with the intensity cranked up to 10. You begin with arms at sides and feet together in a slight squat to get momentum. Jump off the ground explosively with your feet and straight legs spread out wide while swinging your arms up overhead. From the jump, bring your feet back together and arms back down in the slight squat, repeat. Aim for two to three sets of 10 reps, depending on your ability and fitness level. Higher jumps and speedy reps increase the intensity.

Mountain climbers - A great core exercise, mountain climbers quickly raise the heart rate. Start from a high plank position, drive one knee toward your chest, then drive that knee back to plank position. Repeat, alternating legs and speeding up movements for 60-90 seconds, depending on your ability and fitness level.

Clapping push-up - Start in plank position. Do a regular push-up. As you press up, lift your body as high off the ground as possible. Clap your hands once quickly. Return to plank and repeat. Aim for 30 seconds, depending on your ability and fitness level.

For an active recovery, turn out some push-ups and side planks for 30 seconds each. After your active recovery, rest for two minutes and repeat the circuit two more times. With these calorie-burning exercises, you can rev up your routine and get amazing results at home.

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Original contributions by Ryan Newhouse - health writer, MyNetDiary

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Exercise->Aerobic & Cardio
Aug 11, 2023
Disclaimer: The information provided here does not constitute medical advice. If you are seeking medical advice, please visit your healthcare provider or medical professional.

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