Skip to main content

Best Fat Burning Exercises At Home For Beginners

Written by Andrew Le, MD

UpdatedFebruary 29, 2024

As a beginner, going to the gym can be intimidating. According to a 2021 survey by Statista, out of the 64.19 million gym memberships in the US, approximately 18% of the members never actually attend the gym.

To combat intimidation and provide a convenient alternative, home workouts present an excellent solution for beginners. So, if you want to kickstart your fitness journey, you're in the right place.

This article will present a variety of fat-burning exercises for beginners to perform at home, saving you time, hassle, and gym costs. Start with these exercises to achieve your goals and embark on your path to fitness success!

🔑 Key Takeaways

  • Exercising at home is a time-saver, eliminating the need for gym travel, and is cost-efficient by avoiding membership expenses.
  • Be sure to include warm-up and cool-down routines to prime your body for exercise and support recovery.
  • Practical fat-burning exercises at home include High-Intensity Interval Training (HIIT), Bodyweight exercises, cardio workouts, and strength training.
  • Factors such as suitable attire, hydration, warming up, and cooling down can make workouts safer and more effective.
  • Weekly exercise plans should be structured according to goals and preferences, targeting overall body engagement.
  • Setting goals, choosing suitable exercises, preparation, and consistency are essential for a successful home-based fitness journey.
Illustration of a healthcare provider asking questions on a smart phone.
Virtual weight loss solution
A personalized GLP-1 medication program delivered to you via our partner Korb Health
Illustration of a healthcare provider asking questions on a smart phone.
  • Free consultation; program starts at $269/mo
  • Checkmark Inside Circle.Customized online program and wellness coaching
  • Prescription medications and supplies shipped to your door

Benefits of Exercising at Home

Exercising at home provides the ultimate convenience, saves valuable time, is accessible, budget-friendly, and much more private than fitness studios.

Here are some benefits of exercising at home!

1. Time-saver

Exercising at home allows you to avoid inconveniences such as packing your gym bag and driving to the gym. It enables you to channel your time and energy into your workout regimen.

2. Cost-efficient

Gym memberships in the US typically range from $20 to $100 monthly. By exercising at home, you can avoid the financial burden of recurring monthly fees.

3. Private

Home workouts avoid the distractions, overcrowding, and potential hygiene issues encountered at gyms. Additionally, home workouts allow you the privacy and freedom to proceed comfortably at your own pace without concern of others.

📰 Helpful Article

If you're considering adding a workout routine to your remote workday, investing in a quality workout mat is a great start. Buoy Health offers some excellent recommendations for workout mats to help you find the perfect one.

Now, let’s dive into the key elements that will set your fitness goals from the comfort of your home!

Getting Started: Preparing for Home Workouts

Preparing for home workouts is the first step towards achieving your fitness goals. By taking essential preparatory steps, you’ll create consistency and motivation in your home workout journey.

Let’s get started!

Setting Realistic Goals

Setting realistic fitness goals helps us remain responsible. It broadens our perception of what's achievable and motivates us to overcome momentary discomfort.

Here are realistic fitness objectives to achieve results from your home:

  1. Prioritize one goal at a time: Pick one plan, like mastering a push-up or a 1-minute plank, and focus on achieving that before moving on to other objectives.
  2. Ensure it's measurable, precise, and has a defined timeframe: Know your starting point and set a clear target.
  3. Recall your reason for doing it daily: Clarify your exercise commitment's purpose, whether for strength or a healthier life.
  4. Rest: Listen to your body's signals more than sticking rigidly to your exercise plan.

Warm-Up and Cool-Down Routines

Before you start your workout, there are simple steps to help your body get ready for exercise and perform at its best.

A warm-up prepares the body and mind for intense physical activity. These routines increase heart rate, causing the heart to pump additional blood to support the muscles operating at a higher intensity than usual.

Here’s a list of effective warm-up routines:

  • Arm swings
  • Hip rotation
  • Knee lift
  • Lateral lunge to balance

On the other hand, cooling down after your workout allows your heart rate and blood pressure to return to pre-exercise levels gradually. Cool-down routines enable a gradual reduction in blood pressure, guarding against dizziness, fainting, and the potential for post-workout injuries.

Follow these cool-down routines after a heavy work-out:

  • Seated forward bend
  • Reclining butterfly pose
  • Knee-to-chest pose
  • Light jog and walk

🎉Fun Fact:

Have you experienced aching feet after running around the park? Well, it is not surprising that your feet ache. Running exerts three to four times your body weight in pressure.

Having explored the preparatory steps into a healthier lifestyle, let’s dive into the various aspects of at-home workout routines!

Fat Burning Exercises at Home for Beginners

In this section, we'll take you through simple yet effective routines that will help you burn calories and build a stronger, healthier you—all from the comfort of your home. Get started on your path to a more active and vibrant lifestyle!

1. High-Intensity Interval Training (HIIT)

HIIT involves short, intense bursts of exercise followed by rest. These intervals can be as short as 45 seconds to a few minutes, with equal rest periods. A full HIIT workout can last 15-20 minutes but offers numerous benefits, such as decreased body fat, increased strength, and endurance.

A study revealed that HIIT can significantly reduce body fat. Participants of the study engaged in three 20-minute HIIT sessions per week. After 12 weeks, the participants lost 1.5 kg (3.31 lbs) of weight and a reduction in total fat mass of 2 kg (4.41 lbs) compared to the control group.

Moreover, HIIT requires no equipment or gym access, allowing individuals to engage wherever and whenever they prefer.

Examples of HIIT without equipment, are:

  • Tabata
  • Burpees
  • High knees
  • Lunge jumps

Check out this HIIT workout from Oliver Sjostrom.

💡 Did you know?

Introduced in the 1950s, interval training, precisely sprint interval training, was the precursor to HIIT. It involved reaching 100% of the maximum heart rate and was initially designed to enhance the performance of elite Olympic athletes.

2. Bodyweight Exercises

Bodyweight exercises can enhance overall fitness, metabolism, and endurance through strength training, utilizing your body weight as resistance against gravity. They prove to be excellent fat-burning exercises at home for beginners without equipment.

When you engage in a bodyweight workout, you rely solely on your body without any exercise equipment.In a 10-week study conducted by experts, young women doing body-weight exercises improved in seven of nine fitness measures. The most significant gains were in aerobic capacity, with a 33% improvement.

Some of the most popular bodyweight exercises are:

  1. Squats: Stand with your feet parallel or turned slightly out. Gradually crouch by bending your hips and knees until your thighs are parallel to the floor. Keep your heels down and press through your heels to stand up.
  2. Planks: Face down with your forearms on the floor and hands clasped. Extend your legs back and rise onto your toes. Keep your back straight, engage the core, and hold for 30-60 seconds.
  3. Standard push-ups: Hands should be shoulder-width apart with palms on the ground, elbows locked, feet hip-distance, legs extended, tightened core. Bend your elbows until the chest touches the floor, and push back up. Keep your elbows close to the body.
  4. Step-ups: Use a step or bench. Put your right foot on it, and step up until your right leg is straight. Return to starting and repeat for 10-12 reps per side.

Take a look at this Bodyweight exercise by Jeffrey Peng, MD.

3. Cardio Workouts

Cardiovascular workouts boost endurance by increasing your heart and breathing rates. It improves blood circulation through moderately intense physical activities that push your heart rate into a fat and calorie-burning zone.

The Centers for Disease Control and Prevention (CDC) suggests incorporating one of the following options into your weekly exercise routine:

  1. Doing 150 minutes of moderate-intensity aerobic activity like brisk walking.
  2. 75 minutes of vigorous-intensity aerobic activity, such as running.
  3. Combining both for equivalent benefits.

Examples of cardio workouts that can be done at home are:

  • Jumping ropes
  • Dancing
  • Jogging in place
  • Squat jumps
  • Stair climbing

Watch this cardio workout by culttfitOfficial.

📰Helpful Article:

Considering adding a treadmill to your home cardio routine? Check out this guide on the best treadmills for home for a comfortable and effective workout space.

4. Strength Training

Strength training, referred to as weight training or resistance training, entails performing specific physical exercises to enhance both strength and endurance. This form of training is frequently linked with weight-lifting activities.

According to a study, 30 to 60 minutes of weekly strength training led to a 10% to 20% lower risk of death from all causes, including cancer and heart disease.

Strength training aids in weight loss by promoting muscle development. It burns fat because a person’s greater muscle mass will lead to an elevated metabolic rate. Additionally, having more muscle assists your body in burning more fat than muscle tissue, vital for effective weight loss and maintaining strength.

Examples of strength training you can try:

  • Bodyweight squats
  • Tricep dips
  • Wall sit
  • Crunch
  • Walking lunges

Check out these strength training exercises by Improved Health.

📰 Helpful Article

If you’re planning to level up your strength training with equipment, Buoy Health offers a curated list of the best home gym equipment to supercharge your workouts. Elevate your fitness journey today!

These home workouts can be comfy, but let's step it up by making them practical and safe. The following section will discuss proper form and safety tips to help you lose weight without injury!

Form and Safety Tips

As a beginner, starting on the right foot is essential. Ensuring safety during workouts is vital to preventing injuries and maintaining good health.

Proper Form and Technique

Maintaining correct form is vital to preventing injuries as it ensures alignment, reducing strain on joints and tendons, ultimately averting pain and injuries. It also optimizes muscle engagement, aiding in practical training to achieve fitness goals.

Here are tips for maintaining proper form and technique:

  1. Seek professional guidance; online workout instructors are available to assist you.
  2. Capture your workouts on video.
  3. Maintain control during your workout.
  4. Select the appropriate level of challenge.

🩺A Doctor’s Note

Ensure you're adequately hydrated for optimal workout performance, as dehydration can hinder your exercise capabilities.

Safety Considerations

Safety guidelines are essential whether you're a beginner or an experienced fitness enthusiast.

Let's explore these guidelines and how they can make your workouts better and safer.

  • Dress correctly: Choose comfortable and roomy clothing. For example, women may select workout leggings and high-impact sports bras to enable free movement.
  • Wear athletic shoes: Selecting the proper workout footwear is crucial. It helps prevent injuries and reduces the likelihood of slips, trips, and falls during exercise. If you like running, you might consider investing in waterproof running shoes.
  • Stay hydrated: Drink water before and after your workout and take regular sips every 20 minutes during exercise to prevent dehydration and heat-related injuries. You can try water with electrolytes or hydration powders to replenish your body after a tough workout.
  • Warm Up and Cool Down: Make sure to warm up and cool down at the start and end of your workout—Warm up prepares your body for intense movements while cooling down brings it back to pre-exercise levels.

Creating a Weekly Exercise Routine

Establishing a weekly exercise routine is crucial to consistency. Whether you aim to improve your fitness, shed some extra pounds, or stay active, well-structured training can make all the difference.

Here are sample workout plans to suit your goals and lifestyle:

Weekly Workout Plan for Women

Weekly Workout Plan for Men

Bottom Line

Embarking on a fitness journey from the comfort of your home can be a highly effective and rewarding choice, particularly for beginners. It eliminates common gym-related challenges such as intimidation, lack of guidance, and the fear of judgment, making it a convenient and budget-friendly alternative.

To succeed in a home-based fitness journey, it's essential to set clear and realistic fitness goals and choose the most appropriate exercise for you. It’s also necessary to establish a consistent weekly workout routine and always have warm-up and cool-down habits to prevent injuries and improve overall effectiveness.

Prepare to take charge of each new day and begin your exciting journey towards a healthier, happier you right from the comfort of your home. You've got this!

FAQs on Fat Burning Exercises At Home For Beginners

Can I build muscle effectively with home-based exercises?

You can build muscle effectively at home by incorporating resistance training exercises like bodyweight exercises, resistance bands, or even household items.

Are there age restrictions for home-based fat-burning workouts?

No, age is not a restriction. Anyone can adapt to home-based fat-burning workouts for different fitness levels and ages. Consult with a healthcare professional if you have specific concerns.

How often should you work out to lose belly fat?

Experts suggest 60 minutes per day of exercise alone for weight reduction. Furthermore, to maintain a healthy weight, one might need more than 150 minutes of moderate-intensity activity weekly.

Can I combine fat-burning exercises at home for beginners with outdoor activities for variety?

Yes, outdoor activities like hiking, cycling, or running can complement your home workouts and add variety to your fitness routine.

Are there specific dietary guidelines for post-workout nutrition when I do fat-burning exercises at home for beginners?

After a home workout, consume a balanced meal or snack containing protein and carbohydrates to aid recovery and muscle repair.

How can I prevent workout-related injuries when doing fat-burning exercises at home for beginners?

To prevent injuries, ensure proper form, start with lighter weights or resistance, and consider virtual fitness classes for guidance.

Illustration of a healthcare provider asking questions on a smart phone.
Virtual weight loss solution
A personalized GLP-1 medication program delivered to you via our partner Korb Health
Illustration of a healthcare provider asking questions on a smart phone.
  • Free consultation; program starts at $269/mo
  • Checkmark Inside Circle.Customized online program and wellness coaching
  • Prescription medications and supplies shipped to your door