9 Home Exercises that Burn the Most Calories

If you want to lose weight while working out at home, this guide is for you. Here we are sharing 9 exercises that are best for burning calories at home.

Whether you are a beginner or already have an experience of working out, this list of exercises has something for everyone.

9 Home Exercises that Burn the Most Calories:

1. Walking

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 exercising by simply walking.

Walking is the easiest exercise to start burning calories.

But be sure that an aerobic low intensity exercise like walking will only start burning calories after 25 minutes on wards of walk. How? Check it out in a short video of Dr. Eric Berg below:

2. Aerobic Dance

Exercise is fun!

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

Aerobic dance can burn 300-800 calories in an hour depending on your weight and different factors.

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

3. Jumping Jacks

Jumping Jacks is a double treat of calories burning and high-intensity workout.

This exercise won’t need much of your home space and in a minute of workout activity, according to MyFitnessPal, you can burn 16 calories if you weigh around 200 pounds.

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.

4. 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. Jumping ropes is a must have home workout equipment.

A 200 pound person can burn 5 calories in a single minute of jump roping activity.

You can buy some good jumping ropes here.

5. Running

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

An average person can burn between 80 to 140 calories per mile.

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.

6. 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 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.

Check out the 10 minutes shairs walking workout in a video below:

7. Couch Potato Workout

Do this exercise from the comfort of your couch.

Try it during the commercial breaks of your favorite 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.

8. 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 real number of calorie burns depends on your metabolic equivalence and other body factors.

9. Burpees

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 very good for indoor exercise.

Choose a variation of burpees in a video below and challenge yourself in this exercise.


This article was about 9 home exercises that burn the most calories at home. Whether you are new to workouts or already experienced, these exercises has something for everyone.

Exercises that Burn the Most Calories at Home:

  1. Walking
  2. Aerobic Dance
  3. Jumping Jacks
  4. Jumping Ropes
  5. Running
  6. Walking Upstairs
  7. Couch Potato Workout
  8. Squats & Lunges
  9. Burpees

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