Surely you consulted an expert to find out what you should do to burn calories at home, because you thought it was impossible and you never noticed any improvement.

Which exercises at home burn the most calories?

Well, after much research, here are the best ones:

The exercises that burn the most calories for 30 minutes to do at home are:

  • jump rope 400-600,
  • mountain climbing 240-370,
  • 240-365 sprints,
  • Jumping Jacks 240-354 and
  • knee or heel-butt runs 240-355.

To burn more calories, it is advisable to increase the intensity of the exercise.

How to exercise at home to burn fat?

To burn fat, you have to do HITTs. What is HIIT? You may have no idea what it is, but I’m here to explain it to you. This workout can be done at home because it does not depend on the exercise, but on the intensity with which you do it.

HIIT is high intensity interval training. This is a series of short bursts of exercise with an aerobic capacity greater than 70%, these bursts should be performed alternating a very fast 30 second exercise with one minute of rest.

By performing this type of intense exercise, you will burn a lot of calories in less than 30 minutes. The key and most important is to increase the heart rate for greater calorie consumption.

Home exercises that burn more calories

These exercises are classified from the most caloric to the least caloric, if when performing the exercises you want to lose weight, increase your muscle mass or define your muscles, it is important that you know the routines that serve to burn calories.

We know that jogging 30-35 minutes a day, while super effective and easy, isn’t always the healthiest. Indeed, from a physical point of view, they increasingly damage your joints and you risk injuring yourself.

As with leg muscles, failure to warm up and stretch properly before and after jogging can lead to serious injury.

That’s why I bring you these exercises that you can do at home to be more effective and get a good result to burn calories and be healthy. I will still tell you the caloric expenditure that each produces.

But there are also other factors that depend on you to burn more calories, these factors can be:

  • The duration of the exercise.
  • Your weight.
  • Your size.
  • The intensity.

You should always keep in mind that the heavier you are, the more calories you will burn during exercise.

Important Tip: The key, the important thing will always be to focus on high intensity exercises that get your heart rate up.

Here are some easy calorie burning exercises to do if you don’t want to overwork yourself or don’t have time for an intense routine.

Knee-to-hip jogger

This is an extremely easy exercise to do at home, just raise your knees as high as you can go, even better if it’s above your hips while running. This is a great exercise that gets your heart rate up and strengthens your lower body. The key to higher intensity for the exercise to have a greater and faster effect is to move your arms up and down quickly.

This wonderful exercise has a calorie expenditure of 240 to 355 calories in 30 minutesyou can do it every day.

Heel to heel race

This exercise is very easy and is actually one of the most common exercises recommended to us. You can do it at home by simply running without moving from your seat.

This exercise consists of bringing one heel back and the same with the other heel, the key is a quick movement alternating the heels, like the previous one you can burn more calories by performing kicks with high intensity from the heels .

In this exercise, the calories burned in 30 minutes ranges from 240 to 355.


This exercise starts and ends with intensity, it starts with getting into a plank position, put your shoulders on your hands, raise your right knee towards the center of your chest and repeat with your left knee, do it quickly.

This exercise has the distinction of being a little strong, because it works the whole body. As the function of this exercise is to use the whole body, you will burn a large amount of calories in a short time.

The calories you can burn in 30 minutes with this wonderful exercise ranges from 240 to 370 calories.


You can do this exercise at home without leaving your chair. The important thing is not to run, but to do it in intervals, speeding up and slowing down the intensity.

The sprint is a race, it is the exercise that burns the most calories. You can reduce your exercise to high intensity runs, but your body will still burn calories quickly.

The most important thing is that whether you are running at high or low intensity, you always have to be careful and attentive when you go for a run and stretch very well when doing jumps.

The calories burned in 30 minutes ranges from 240 to 365.

Bungee Jumps

This is an intense exercise, which therefore requires some resistance. To do this, place your feet together, arms at your sides, jump up with your legs shoulder-width apart and bring your arms above your head. Repeat the operation as many times as you wish.

The calories burned in this exercise per minute vary from 8 to 11.8.


If you’re one of those people who dances all the time and it’s one of your hobbies, don’t hesitate to include it in your list of exercises to burn calories. Even if you don’t burn a lot of calories (6.6 to 9.8 per minute). If you do it several times a day, every day, you could get a lot more benefit from it.

It’s a great recreational and fun way to burn calories while getting your heart pumping while dancing, and you can definitely take your mind off all your stress and problems while dancing.

Jumping rope

It’s something that many people think only children do, but they’re wrong. This is a very common exercise for weight loss because it not only improves cardio but also your coordination.

Jumping rope is another excellent physical and recreational exercise that burns between 400 and 600 calories in 30 minutes. If you push yourself and do it with more intensity, the calories burned will be much higher.

It is very important to know that the more jumps you make per minute, the faster your heart rate will be. Getting your heart rate up is essential if you want to burn calories.

Do this exercise and you will have fun, you will have more resistance in your legs and buttocks, you will strengthen your arms and you will burn a lot of calories.

* criptom strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.