The most important part of achieving any goal is to plan and execute.

Be it health goals or getting better at different skills, there is effectiveness in different plans.

Pick a plan, work on it and you will find success eventually.

The goal of burning calories while working out at home is no different.

With or without equipment, you can achieve it with a consistent workout regime.

In this blog, we will suggest exercises that can help you burn calories at home.

The amount of those calorie burns depend on the Exercises you are going to pick.

Pro Tip: Don’t stick to a few exercises and try different things.


By nature, your body is built in a way that prefers a moving person.

And it is better to test the waters before diving in.

If you are a beginner or someone who doesn’t want to put a lot of stress on the body this early, start walking.

Walking is the easiest exercise to start burning calories.

In fact, you can burn around 3.1-4.6 calories in a minute’s walk depending on the Metabolic Equivavalence of your body.

Aerobic Dance

Exercise is fun!

If you love dancing, focus less on HIIT and other exercises and start working out with Aerobic Dance.

It can burn around 600-800 calories in an hour depending on the intensity of your workout.

You can even do this exercise with a group of people by using a fitness app creating a virtual gym like environment from home.

Jumping Jacks

Jumping Jacks is a double treat of calories burning and high-intensity heart rate exercising.

This exercise won’t need much of your home space and in a minute of workout activity, you can burn between 8-11.8 calories.

Jumping Jacks fall in the category of plyometrics or Jump Training.

Beside calorie burns, you will get the benefits of cardiovascular activity like balanced heart rate, increased blood circulation and reduced chances of stroke or heart attack.

Jumping Ropes

Exercising with Jumping Ropes is specifically good for lower legs strength.

Not only are they helpful in burning calories but also the compactness of equipment makes it easier to store them at home.

You can burn 7.6-9.8 calories in a single minute Jumping Ropes activity.

You can buy some good Jumping ropes here.


If you are looking for a single exercise that can potentially burn a lot of calories-

Go for a run.

Running can burn 10.8-16 calories in a minute’s activity.

With no need for any equipment, Running is the best indoor and outdoor exercise for burning calories.

Running will:
  • help you build strong bones because it’s a weight-bearing exercise
  • will strengthen your muscles
  • improve your cardiovascular fitness because of the faster heart activity
  • burn plenty of calories
  • and help in maintaining a healthy weight


A Plank can burn 2-5 calories a minute. But it’s not that simple to determine calorie burns in this exercise.

There are nearly 20 verified plank positions, and not all of them have a similar difficulty level.

Although it’s a simple-looking exercise, if done correctly will do wonders to your upper body strength and core.

Also, it has a lot to do with your fitness goals and current physical state.

You can get an idea of your current physical health with the amount of time you can spend in a single plank position.

Checkout different plank variations in a video below:

Walking Upstairs

Take a walk up and down the stairs at home or in your apartment building.

Do it quickly if you are looking for better calorie burns.

There is no easier cardiovascular exercise than just walking up and down the stairs.

Do it even sideways if possible.

Whether it’s raining, snowing or the apartment building has electricity issues, you can always use stairs to burn calories.

You can even get creative by mixing this exercise with other exercises in an interval training.

Couch Potato Workout

Do this exercise from the comfort of your couch.

Try it during the commercial breaks of your favourite TV show or when you are otherwise vegging out.

There are many ways to do it. An example of couch potato exercising is sitting-to-standing.

Repeatedly stand up from the couch and then sit back down again.

It will help you build your butt and thigh muscles and also increase your heart rate up, depending on the intensity of standing and sitting.

You can also try tricep dips.

Squats & Lunges

Squats & lunges are the gold-standard exercises for lower body strength.

Even if you are in a good shape to start, this simple-looking exercise will end you up in huffs and puffs.

With 10 reps, a 180 pounds person can burn 3 calories if done at a pace of a single squat per 3 seconds.

On the other hand, 5 minutes of high-intensity squats can burn 52.5 calories.

These are just rough estimates depending on Metabolic Equivavalence and other body factors.


You’re most likely familiar with this exercise.

In a single rep, squat down, launch back your feet back and go to a push-up position. Do a push-up, hop your feet back in toward the hands, and jump up. That’s your 1 burpee rep.

Burpees can burn 300 calories in 30 minutes and are good enough for indoor exercise. Choose a variation and challenge yourself in this exercise.

Also Read: Tabata Training – A Helpful Guide to Improve Fitness using Interval Training

Categories: Fitness

Bilal Ahmed

A random guy on the Internet enthusiastic about Blogging Chess and Football Life motto "make people's lives easier"