There is no need to spend hours at the gym or run outside in the cold weather to achieve your fitness goals. In fact, there are plenty of indoor exercises that can help you burn calories and get fit.
These exercises vary in terms of intensity, so you can find one that works best for you.
7 Indoor Exercises that Burn the Most Calories:
A run that includes intervals is guaranteed to burn 200-500 calories in 30 minutes.
Since running doesn’t need any equipment. This exercise can be carried out both indoors and outdoors.
The number of calories burned can differ in different environments but it’s all down to you. The more you put in the effort, the more calories will be burned.
2. Indoor Cycling:
Cycling is a great way to get your heart rate up and burn calories. If you don’t have a bike, consider buying one or use an exercise bike at the gym.
The best way to perform indoor cycling is to take up an indoor cycling class. There are many different types of it, but the most common is the cardio class.
In this type of class, you pedal at a moderate to high intensity for a period of time, then pedal slowly or at a recovery pace for a period of time.
This cycle is repeated for the duration of the class.
3. Treadmill Running
If you want to see quick results in calorie burns, start running!
It burns more calories than swimming, jogging and stationary bicycling.
You can do running on a treadmill or outdoors, whatever feels more feasible, but if you have a treadmill you can easily burn calories indoors.
Check out our guide on 5 types of treadmills.
By nature, our bodies are built in a way that prefers a moving person. Walking is the simplest form of moving and exercising. Do it in your house or the backyard.
Although the calorie burns during a walk are not that big but at least something is better than nothing. Walking is especially good during minor injuries.
5. Aerobic Dance
Who says exercise can’t be fun? If you love dancing, you can avoid running and other high-intensity training to do aerobic dance.
The best thing is Aerobic dance can burn between 600-800 calories per hour.
6. Jumping Jacks
Jumping jacks is a high-intensity calorie-burning exercise that increases your heart rate.
This exercise is part of plyometrics or in easier words jump training. You can do it almost anywhere.
It doesn’t require enough space which makes it a perfect exercise for home.
To carry out this exercise:
- Place your arms at the sides and stand with your feet together
- Start jumping with legs shoulder-width apart and lift the arms over your head
- Repeat the process as necessary.
Looking at the level of intensity, jumping jacks can be your warmup, general routine or HIIT workout.
Check out a video of Jumping Jacks below:
7. Jumping Ropes
Jumping ropes are good for exercising and building lower legs strength.
What makes them feasible for indoors is that jumping ropes are compact and can be easily stored and used at home.
See how you can use Jumping Ropes in the right way in the video below:
What Exercise Burns the Most Calories in 30 minutes?
Exercise that burns the most calories in 30 minutes is running. A 160-pound person can burn around 592 calories by running for 30 minutes. Other exercises that burn a large number of calories in a short amount of time include cycling, aerobics, and jumping rope.
If you are a fitness enthusiast who wants to measures progress on a timestamp, this section is for you.
A lot of calories can be burnt in 30 minutes. The key is to focus on exercises that increase your heart rate quickly.
Do one or many of the exercises below and see how many calories you can burn in 30 minutes:
1. High Knee Running:
High Knee Running is a cardio-intensive exercise performed at a quick pace. This exercise engages your core, strengthens all the muscles in your legs and increases your heart rate.
Not only that, High Knee Running improves momentum, flexibility and coordination.
Watch the 8 seconds demo of High Knee Running below:
2. Butt Kicks:
Butt Kicks is a cardiovascular move mostly used in warmups. This Exercise involves kicking your shins back behind you to touch your buttocks with the bottom of your foot.
In doing so, Butt Kicks will utilize your hamstrings as well as stretch the quadriceps and flexor muscles.
Check out a short demo of the Butt Kicks exercise below:
3. Mountain Climbers:
Mountain climbers are good for building core strength, cardio endurance and agility.
Several different muscle groups get hit with mountain climbers— this is a total body workout in only one exercise.
Not only will you get heart health benefits but also burn a lot of calories in this exercise because of its cardio touch.
Check out a demo video below:
4. Mountain Climber Machine:
Machines are also available for mountain climbing exercises. These machines combine both cardio and aerobic activities with strength training.
They are highly effective in calorie burning because they work on your major muscle groups simultaneously.
A 200-pound human can burn 850 calories in an hour’s session using a vertical mountain climber machine.
See a demo of a Mountain Climber Machine below:
Swimming falls in low-impact exercises, the ones that burn calories while strengthening the muscles, blood flow and lung and heart capacity.
But surprisingly 30 minutes of swimming has the same impact on calorie burn as 30 minutes of jogging.
6. Stationary Bicycling
Bicycling vigorously on a stationary bicycle is a high-intensity cardio workout.
Begin with a warmup and alternate between 1 minute of workout and 2 minutes of recovery intervals.
The average person is capable of burning 260 calories during a moderate 30 minutes stationary bicycling exercise. This Exercise is especially good for weight loss.
Checkout the Stationary Bicycling demo in the video below:
Running is the best form of Exercise. But if you don’t have enough time for it, you can instead opt for some quick sprints. These high-intensity sprints will rapidly burn your calories.
Make sure to warm up with jumping jacks or high-knee running before sprinting.
You can burn 20 calories in a minute with a sprint which means if you run half the time during a 30-minute sprint it will become 300 calorie burns.
Cardio Exercises That Burn The Most Calories:
When it comes to cardio exercises, there are a lot of options to choose from. But not all cardio exercises are created equal.
Some exercises burn more calories than others. If you’re looking to burn the most calories possible, here are five cardio exercises that will do the trick:
- build strong bones because it’s a weight-bearing exercise
- it strengthens your muscles
- brings improvement in cardiovascular fitness
- burn a lot of calories
- help you maintain some healthy weight
The best thing about running is that it is helpful in all sorts of fitness goals—getting fit, general fitness, weight loss, companionship, competition and a lot more.
Moreover, being a beginner or a seasoned runner you have the luxury to choose your own level of intensity.
Running is a win-win for everyone opting to burn calories.
Based on the body weight and level of intensity, you can lose between 10.8-16 calories in a single minute of Running.
2. Rock Climbing
Rock climbing engages every muscle in your body.
From the tip of the finger to the toe tips, rock climbing engages every inch of your body.
It is an outdoor workout activity usually done in a climbing gym or at a natural spot.
30-minutes of rock climbing can burn around 409 calories for an average 150 pounds person.
Rock climbing is also a muscle-strengthening workout, especially for the back and legs muscles.
Rowing is one of the top calorie-burning exercises. For an average person, it burns around 600 calories per hour.
This exercise requires work engagement from your shoulders, legs and back.
Overall, rowing needs nine major muscle groups—hamstrings, quads, shoulders, back, glutes, core, lats, triceps, and biceps.
The place where you row will impact your overall calorie burns. Rowing indoor will burn fewer calories than rowing outdoor like on a lake on any windy outdoor place.
4. Sprint intervals and HIIT
Sprinting thrice a week combined with HIIT is one of the most lethal cardio combo workouts.
Although it is recommended to take a day’s break between two sprint intervals or at least replace it with a less demanding exercise in between.
A suggested routine for sprint intervals is 2 minutes at a faster rate combined with 1 minute of slowed activity.
A minute of this combined activity can burn 20 calories easily.
5. Tabata Training
Exercises like burpees, lunges, pushups, squats and planks can be added to Tabata training.
These are pure strength exercises built on the principles of HIIT.
They look easy, but after a few rounds, you will feel your muscles burning but in a good way.
A typical Tabata workout is based on 4 minutes interval training, in which you exercise for 20 seconds and follow it up with a 10 seconds rest for 4 minutes straight i.e. in a single session of Tabata you have to do 8 exercises.
Depending on your body weight you can burn massive amount of calories in a Tabata session.
What are the best indoor exercises to lose weight?
Strength exercises are not known for massive calorie burns but they help build muscles and raise your metabolism.
If you want to get leaner, focus on compound exercises. Add maximum circuits and increase the intensity to increase the potential of burning calories.
If you are tired of Cardio Exercises, try these weight exercises to burn calories but make sure that you are following a diet plan at the same time:
1. Bench Press
To accomplish the goal of losing fat through strength exercises, start with a bench press.
The goal throughout the process is to keep the blood flowing throughout the body.
Usually, it becomes possible by mixing upper and lower body exercises back and forth within a circuit.
Start with upper body bench press and follow it up with
2. Barbell Squats
a posterior chain muscles exercise. Then move on to
3. Bent-Over Barbell Rows
A weight training exercise that targets multiple back muscles. And finish things off with
4.Weighted walking lunges
An exercise where you hold one dumbbell in each hand and keep arms at the sides not moving while you move your legs and put weight in your heels.
A video will better illustrate this whole process: