Fat Burning Exercises At Home, Simple And Effective


Regular exercise is beneficial to your overall health and nowadays those who are really committed in achieving their health and fitness goals would even go to gym just to have the proper workout and training programs.

But you don’t necessarily have to spend just to achieve your desired body weight. Even at the comfort of your own home, you can definitely get rid of those very fast in the most effective way possible. Over the years, fitness experts have come up with different exercise routines that you can easily do even at home.

You just really need to push yourself to the limits and to dedicate your time and effort for you to achieve your desired weight.

Understanding the Metabolism Process

But just before you start burning those fats, having some background pertaining to the process can help a lot in achieving your fitness goals. If you really want to burn fats and to build muscles, you need to know how the process works. Having regular workout is sure the most effective way to achieve that fit body but without proper diet, you wouldn’t be able to achieve the optimal results.

To lose fats, here are some things that you need to keep in mind.

First is that you need to have lower calorie intake. The key here is to avoid eating foods with too much calorie content. You don’t eat more than what you are burning as these calories can turn into fats. The second aspect that you should work on is your insulin level. Insulin is present in helping the glucose that you get when you eat to get into the cells of the muscles and to replenish the glycogen so you can recover fast while you are doing your workout.

However, it can also be bad if you don’t control it since it can result to weight gain.

You need to be able to control your insulin in such a way that it does not work against you. The way to do to this is to have the right timing for your carbohydrate intake.

The next step is to have consistent workout. You cannot just exercise when you want to. Allot time for your exercise routine and if you are really busy and you simply don’t have the time to go the gym, there are fat burning exercises you can do at home.

Are you ready to get rid of those unwanted fats?

Here are some of the best exercises at home.

The Best Fat Burning Exercises At Home

These exercise routines are designed to help you burn calories and achieve your weight loss goals.

#1 Burpees

This exercise specifically targets your legs, upper body, and core. Burpees can be quite hard especially since it targets all of the mentioned body parts all at once. But the good news is that doing burpees can be really effective.

How to do a basic burpee exercise?

  1. Start in a standing position with your feet, shoulder-width apart. Move your body in a squatting position with your hands touching the floor.
  2. Kick your feet backward and lower your chest.
  3. Push your chest up and move your feet forward. Go back to your squat position.
  4. Jump and raise both of your hands.

#2 Push-ups

In any workout routine, push-ups will always be included and there are several reasons why it is always a part of exercise routine. First is that it is a complete body exercise which means that it targets all of your body parts. You can modify it from easy to challenging.

  1. Put your hands on the ground (high plank position). Your toes should be on the ground.
  2. Lower your body and make sure that it is straight from your head all the way to the toes.
  3. Exhale and push back to the original position.
  4. Repeat this 10 to 20 times or you may also want to repeat them as necessary.

#3 Jumping Jacks

If you are having a hard time with the previous exercise routine, the next exercise would be the jumping jacks. This is a very simple cardio exercise that you can do at home as it can effectively burn your calories. With your feed shoulder width apart, jump and move your hands upward towards your head.

#4 Leg Rotating Exercise

In just 1 minute, you can do the bent leg rotating exercise. This specifically targets your abs and inner thighs. Stand straight and put your hands at the back of your head. Lift our leg and make sure it is bent. Rotate it in a circular movement. Do this for about 15 seconds then repeat the rotation to the backward motion for another 15 seconds.

#5 Inverted Shoulder Press

This exercise tones your triceps, middle deltoids and deltoids. What you will like about the inverted shoulder press exercise is that you do not need any equipment to work out on your muscles and to lose fats. Start in a push-up position. Put your hands apart on the floor and move your feet to your hands. Slowly raise your hips forming an inverted V. Bend your elbows. Your head should touch the floor. Go back to the original position. Do the same routine for about 1 minute.

Source: http://www.menshealth.com.sg/sites/default/files/oimg/shared/skipping_main.jpg

#6 Skipping Exercise

This particular exercise is very easy and simple to do. Both men and women can do this exercise as long as you have a skipping rope. To do this exercise, use your jumping rope and jump for about 30 seconds. Depending on your preference, you can have normal jumps for the first 20 to 30 seconds then you can go for an intense one. After the session, you are completely sweating.

#7 Pull-up Bar Exercise

Pull-up bar exercise is a great way to have an amazing workout. It is very effective as it targets every muscle in the body. There are various pull-up bar exercises that you can do. If you want to work your shoulder muscles and your back, you can do the pull-ups. Hold the bar with both hands and start pulling up until your chin reaches the bar. Move down and do the same movement. To work on your biceps, you can do the chin-ups where you grip the bar but in opposite position of pull-ups.

Your hands are facing you.

This is a great exercise to target anterior deltoids.

Knee raises are good to work on your abs and if you are new to ab workout, this is considered to be the best exercise to begin with. Hang yourself from the bar and start engaging your abs and put your knees to the chest.

bodyweight workout

Exercises to Build Muscles At Home

If you want to build muscles fast, there are also specific kinds of exercises that are designed for this purpose. These exercises also aid you in burning fats and losing weight they also help you in developing bigger and leaner muscles.

#1 Skater Jump

 This exercise allows your body to move from front to back and side to side. It can strengthen your hip muscles. Do box squat jumps for 40 seconds as well as step-up jumps. Do skater jumps for 40 seconds.

Source: http://assets5.tribesports.com/system/exercise_images/images/000/000/154/show/20130730162752-body-weight-squats_(2).jpg

#2 Body weight Squats

This exercise is one of the best routines as you can modify it in such a way that you can proceed to more difficult versions. Stand with your feet in shoulder-width apart. Your arms should be straight either in front of your or at the back of your head. Push your butt and hips back. Chest up and make sure that your back is in neutral position.

#3 Lunges

If you want to build the muscles in your thighs, you should do lunges. From your standing position, take a step forward. Bend your knees at 90 degrees and your shoulders and ankles should be over the hips. Lunge forward and repeat. You can have 3 to 10 sets for every leg depending on your preference.

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Other Types of Exercises

On top of the exercise routines mentioned,you can break from the usual exercise routines by trying other means to do it. There are tons of physical activities that can be considered as fat burning. Here are some of the exercises that you can do at home to add variation to your regular workout routine:


When you see people doing yoga, you might think that this is easy especially since they do not move a lot unlike other exercise routines. But yoga is also considered to be one of the most effective methods in losing weight. You can do yoga even at home. This exercise includes meditation, breath control and the use of certain bodily postures that can help you get rid of fats.


Who says you can only do Pilates at the gym?

As long as you have a mat, you can do it even at home. Pilates has movements that can strengthen your core. If you are a beginner, you can always use a DVD that comes with video and instructions on how to do the movements. You will easily notice that after your workout, your body is much stronger. You get to have sculpted muscles and you are much more flexible.

On top of that, you can also have better body posture.


Daily Diet and Supplements

Exercise can go a long way and can surely help you lose fats. But you also need to keep in mind that it is not exercise alone. It is a combination of having the right diet, regular exercise and even the use of supplements. To achieve faster and more effective results, we give you tips to burn fats effectively:

  • Avoid eating foods that contain too many fats, oils and sugar. Replace your meals with healthy alternatives. Go for fruits and vegetables instead of dining in fast food restaurants. Eating healthy gives your body the much-needed nutrients that are essential in building healthier cells.
  • Drink a lot of water. After you exercise, you sweat a lot. So never forget to drink a lot of water to keep your body hydrated.
  • Don’t drink alcohol as it can result to belly fats.
  • Have a high-protein diet. Protein is the building block of the body. And since you are engaging in various types of exercises, you need to have protein in order to repair damaged cells. Protein is also essential for weight control.
  • Use supplements. There is nothing wrong in using supplements to achieve your health goals. If you really want to get rid of fats, you may want to try the thermogenic fat burner. This supplement is proven to be highly effective in removing those unwanted body fats for you to achieve that physically fit body you have always desired.
  • Do not overdo your exercise routines. In as much as you want to lose weight and you are really committed to that, too much of something is also bad.


Achieving the right weight, losing fats and building that body will never be easy. But your hard work will surely pay off once you see the results. At the end of the day, it is not just about achieving that fit body figure. There are positive health impacts in doing regular exercises and getting rid of unwanted body fats. Not only do you feel good about yourself, you can also reduce your risk of acquiring certain diseases and illnesses.

So start getting rid of those fats and aspire for a healthier you.

Gregory Brown

Gregory is the chief editor at ConstructMuscles.com. He spends half of his time on his blog while the other half on being a physical fitness trainer. Believing in the great benefits of bodybuilding and fitness to the body, he has been motivated to become a fitness enthusiast. Stay Connected with him on Twitter.

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Gym Junkies Founder & Editor in Chief at Gym Junkies LLC
I’m Terry and I’m here to help you achieve your fitness goals. I truly believe anyone can achieve the figure they want with the proper guidance. Through my extensive fitness blog, top fitness videos, leading workout supplements, and top selling eBooks, I have been able to help thousands of people online lose weight, tone up and get in shape. My passion is helping people all around the world change their lives for the better.
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  1. I do workout from home regularly with push-ups and skipping exercise after few little laps of running. Now i have good list with new exercises with building muscles as well.

    Thank you for sharing!!


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