In this fast-paced world there may not be enough time in a day to get to the gym. But what if you could burn calories at home with quick, effective workouts? With no-gym-required home workouts that slim, tone and firm, these home workouts that burn calories fast are the perfect quick, easy way to get in shape no matter how much time you have!
This guide includes 5 fat burning workouts that are designed to incinerate calories, rev up metabolism, and help you build muscular endurance, directly from your living room. Let’s dive in!
Table of Contents
Why Should You Opt for Home Workouts That Burn Calories Fast?
But before we get into the workouts, let’s breakdown why home workouts that burn calories fast are so effective:
- No Equipment Necessary – Body weight for most exercises.
- Time Saver – Quick & intense workouts (15-30 mins).
- Kickstart Your Metabolism – Continue to burn calories following your workout.
- Flexible & Portable – Train anywhere, any time.
OK, now let’s get to the top at-home calorie-torching workouts!
1. HIIT: (High-Intensity Interval Training) High-Intensity Interval Training, more intense burst than the slower pace alternatives, but also a lot of people’s favourite option.
Why It Works
HIIT combines quick bursts of maximum effort with short rest periods, which makes it one of the best ways to burn calories at home fast. Research indicates HIIT can torch 25-30% more calories compared to steady-state cardio.
HIIT Workout Sample (20 Minutes)
- Jump Squats – 40 sec / 20 sec Rest
- Burpees – 40 Seconds / Rest 20 Seconds
- Mountain Climbers – 40 sec / 20 sec REST
- High Knees – 40 secs / Rest 20 secs
- Plank Jacks – 40 seconds / Rest 20 seconds
Repeat 4 rounds.
Calories Burned: ~200-300 calories (caloric estimates vary by device and individual)
2. Tabata Training (The Ultra Quick Fat Burner)
Why It Works
Tabata is a 20 sec max effort / 10 sec rest times 8 rounds of HIIT. It jacks your heart rate up, for maximum calorie burn in a short amount of time.
Sample Tabata (4-16 minutes)
- Squat Jumps – 20 sec ON / 10 sec OFF (x8 rounds)
- Push-Ups – 20 seconds ON / 10 seconds OFF (8 rounds)
- Lunges – 20 sec ON / 10 sec OFF (x8)
- Plank Hold – 20 sec ON / 10 sec OFF (x8 rounds)
Calories Burned: 150-250 (in only 16 minutes!)
3. Bodyweight Circuit Training
Why It Works
Circuit training Circuit training keeps your heart rate up and simultaneously works every muscle group, it is the perfect combination to burn calories at home.
Bodyweight Circuit (Repeat 3-4x) Here is one bodyweight circuit to sample.
- Jumping Jacks – 1 min
- Push-Ups – 45 sec
- Bodyweight Squats – 1 min
- Plank Shoulder Taps – 45 sec
- Glute Bridges – 1 min
- Rest – 30 sec
Calories Burned Drive: roughly 250-400 calories in 35- forty five minutes.
4. Dance Cardio (Fun & Effective)
Why It Works
Dance is a total-body workout that blasts calories in a short amount of time while also lifting your mood. 200-400 kcal can be burned in a mere 30!
Best Dance Workouts for Home
- Zumba (Follow tutorials on YouTube)
- Hip-Hop Cardio
- Shuffle Dancing
Pro tip: Turn on the music and freestyle 15-30 minutes!
5. Stair Workouts No Equipment Required
Why It Works
Running or jumping stairs hits glutes, quads, and core, and torches 10-15 calories a minute—one of the rapid ways to burn calories at home (assuming you last that long!)
Stair Workout: Equipment-Free (15 Minutes):
- Stair Runs – 1 min
- Step-Ups – 1 min
- Stair Push-Ups – 1 min
- Stair Jumps – 30 sec
- Rest – 30 sec
Repeat 3-5x.
Calories Burned: 150-250 kcals.
Bonus Home Calorie Burn Maximising' Tips
Stay Hydrated – Water increases metabolism.
Combine with Intermittent Fasting – Incinerate fat for quicker weight loss.
Insert Resistance Bands – Take exercises to next level.
Keep It Consistent – 4- 5x/week will give you the best results.
Conclusion:
A gym membership isn’t required to stay in shape! Home workouts that burn calories These 5 home workouts that burn calories fast are short, intense and don’t require any equipment. Whether you opt for HIIT, Tabata or dance cardio, the key is consistency.
