best cardio exercise at home to burn fat

“Cardio” is short for cardiovascular activity and simply refers to any type of exercise that increases and maintains your heart rate. Cardio activities are essential for your overall health and well-being.

To lose weight, you need to be in a calorie deficit, which means you need to burn more calories than you take in. You can achieve a calorie deficit by changing your diet or exercising more, but the optimal method is to combine the two.

It’s easier said than done to lose weight, and there’s no magic prescription for doing it. Instead, you need to expend more calories than you consume. A nutritious diet, along with a combination of cardio and strength training, are all part of the plan.

To maintain your cardiovascular health and lose weight, you don’t need to spend hours in the gym. Even if you don’t have a lot of space or equipment, you can achieve an effective cardio workout at home.

Best cardio exercises to do at home

Many people are too busy to spend hours traveling or waiting in line outside of gyms, but the desire for a flat stomach is stronger than ever. Check out these fat burning exercises if you want to make the most of the limited time you have at home to build a fat burning workout.

Here is a list of some of the best cardio workouts you can do at home to supplement your exercise routine.


Squats, jumps, and pushups are all combined into burpees. It’s a great workout because it burns fat all over your body while working different muscle areas such as your chest, legs, and core.

Here’s how:

  • Stand with your feet shoulder-width apart.
  • Lower your body into a squat, place your hands in front of your feet, then jump your feet back to land in a plank position in one continuous action.
  • Then, with a powerful jump in the air, bring your feet close to your hands. Repeat.
  • When you’re in a plank position, add a push-up to make it harder.
  • If you’re a beginner, try a squat thrust instead, which is similar to a burpee, except you don’t end with the explosive jump at the end and just stand up.

skater jumps

Skater jumps, also known as one-leg skater jumps, side skaters, and skater steps, are a classic technique in many high-intensity interval training (HIIT) workouts because they resemble to side lunges on steroids.

Skater jumps are great strength-building cardio and plyometric workouts (also known as “jump training”).

Here’s how:

  • Stand with your feet hip-width apart.
  • Cross your left leg behind you and to the right side (almost like a curtsy lunge) with your right foot planted. Your right leg should support the weight of your weight.
  • Swing your right arm around shoulder height and your left arm across your body toward your right hip at the same time.
  • Then jump to your left and repeat the movement on the other side.
  • Swing your right leg behind you and to the left after landing on your left foot.
  • Keep jumping back and forth in a skating motion swinging your arms.

Run the stairs

Stair running is another aerobic activity you can do at home if you have stairs handy. Stair exercises help you increase lower body strength and power while increasing your heart rate.

Here’s how:

  • Run up the stairs as fast as you can, then quickly back down (or jog) before running back up.
  • Keep climbing as fast as you can for as long as you can – it may only take 1-2 minutes or less.
  • After a 1 or 2 minute break, continue with 1 or 2 more sets of sprints.
  • Pump your arms back and forth to keep your pace. This keeps you going and makes your body work harder.
  • If you’re sprinting up stairs, don’t sprint up stairs two at a time until you’re comfortable and safe.

Star Jumps

Jumping jacks are great full-body exercises that can be done virtually anywhere. Jumping jacks can also work your stomach and shoulder muscles.

Jumping jacks can be a decent substitute for running on a treadmill or cycling on a stationary bike. All of these exercises get your heart rate up, but the jumping jacks take your body out of its natural plane of motion.

Here’s how:

  • Start with your arms at your sides in a standing position.
  • Bend your knees slightly and spread your legs a little wider than shoulder width.
  • Push your arms outward and overhead at the same time.
  • Then return to your starting position and jump continuously for another 30 seconds.

Squat Jumps

Your abs, glutes, hamstrings, and lower back are all used in this workout, along with your core. Squat jumps force you to balance your body weight, which results in a stronger core through increased muscle stabilization. Additionally, squat jumps help improve posture.

Here’s how:

  • Lower your body into a squat position with your feet shoulder-width apart (the back and upper body remain up, but the hips and buttocks drop to the floor as if you were sitting in an imaginary chair).
  • Maintain a firm core and launch into an explosive jump.
  • Return to a squat as soon as you land lightly on your feet.

Plank Jacks

Plank jacks are a core strengthening and aerobic workout. They can help you strengthen upper and lower body muscles. Plank jacks can improve core strength and stability, burn calories, and help you lose weight if you do them several times a week.

Here’s how:

  • Start in a plank position with your wrists in line with your shoulders and your body lying in front of you in a straight line.
  • Your feet should be firmly planted on the ground.
  • Spread your legs apart, then quickly bring them back together.

Edited by Jodi Whisenhunt

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