When it comes to burning calories and shedding pounds, many of us turn to gym equipment and machines to get the job done. But what if you don’t have access to a gym, or simply prefer to work out at home?
The good news is that there are plenty of exercises you can do with no equipment that can help you burn a significant number of calories.
From high-intensity interval training to body weight exercises, these exercises are effective, efficient, and easy to do at home.
In this article, we’ll take a look at the top exercises that burn the most calories with no equipment, so you can get your heart rate up and start shedding those extra pounds without ever leaving your living room.
1. High-intensity Interval Training (HIIT)
This type of cardio workout alternates short bursts of intense activity with periods of rest. HIIT can burn up to 15 calories per minute.
This type of workout is known for its ability to improve cardiovascular fitness, increase muscle endurance, and burn fat.
It’s also a great option for people short on time as it can be done in under 30 minutes.
This full-body exercise combines a squat, a push-up, and a jump, and can burn up to 10 calories per minute. This exercise targets the legs, core, chest, and arms and is a great way to get your heart rate up and improve cardiovascular fitness. The move also strengthens the core, legs and arms.
3. Jumping Jacks
A classic cardio exercise that can burn up to 10 calories per minute. This exercise improves cardiovascular fitness, coordination and flexibility. It’s also a great option for people of all fitness levels and can be modified to suit your needs.
4. Running In Place
A great cardio option that can burn up to 8 calories per minute. This exercise is a great option for people with limited space, as it can be done almost anywhere. It also improves cardiovascular fitness and endurance.
5. Squat Jumps
This plyometric exercise engages the legs, core and cardiovascular system and can burn up to 8 calories per minute. This exercise is great for building power, speed and explosiveness. It targets the legs and glutes, making it a great addition to any lower body workout routine.
6. Mountain Climbers
This full body exercise that targets the core, legs, and arms and can burn up to 7 calories per minute.
This exercise is great for improving cardiovascular fitness, core strength and endurance. It also helps in burning calories and shredding fat.
This leg exercise targets the glutes, quads, and hamstrings and can burn up to 6 calories per minute.
Lunges are a great way to build lower body strength and improve balance. They also engage the core, making them a great full-body exercise.
Before You Go…
It’s worth mentioning that incorporating a variety of exercises and equipment into your workout routine is key to achieving high calorie burn.
If you’re looking to explore more equipment options beyond what we’ve discussed in this article, consider reading our piece on “Exercise Equipment Other Than Machines That Burn The Most Calories.”
This article covers a range of equipment options such as kettle bells, resistance bands, and more, that can help you burn calories and reach your fitness goals.
It’s a great resource for those looking to mix up their routine and try something new.