Maddie If you want to start doing home workouts but don't know where to start, this post will go over 11 AMAZING fat loss exercises at home for women!
In can be difficult to know where to start in terms of exercising for weight loss, especially at home. Trust me, I've been there. However, I was eventually able to lose almost 60 POUNDS by working out in the comfort of my own home!
Because losing weight can be hard, I want to make things easier for you by providing some of the best fat burning exercise for female.
The BEST fat loss exercises at home:
What we'll cover...
After reading this post, don't forget to check out...
49 Awesome Fat-Burning Exercises: What Exercises Burn the Most Calories?
4 Valuable Benefits of Resistance Training: Does Weight Lifting Burn Fat?
7 Awesome Tips You MUST Know for Strength Training to Lose Weight
*Note: This post includes several Amazon affiliate links, which means I'll receive a commission if you purchase through my link (at no extra cost to you). Please read full disclosure here. Also, I am not a doctor or dietician. I am a personal trainer. It's always best to speak with your doctor before making any changes to your diet and/or lifestyle.
What factors make certain exercises good for fat loss?
Exercises that increase your heart rate burn more calories than those that don't; therefore, cardiovascular (cardio) exercises burn more calories than strength training exercises.
Find your optimal fat loss exercise heart rate (HR) by...
1. Calculating your max heart rate (subtract age from 220)
Example: I'm 20 years old, so my max heart rate is 220 - 20 = 200 BPM.
2. Know heart rate zones:
Low intensity zone = exercising at 50-60% of your max HR
Temperate zone = exercising at 60-70% of your max HR
Aerobic zone (AKA "fat-burning zone") = exercising at 70-80% of your max HR
Continuing to use me as an example–my "fat-burning" heart rate ranges from 140 - 160 BPM (see below).
200 x 0.70 = 140
200 x 0.80 = 160
RELATED POST: Losing Weight Calorie Deficit: What Is It & Why Is It So Important for Weight Loss?
Cardio vs. strength training
Despite what was explained above regarding cardio, strength training definitely has its place when it comes to fat loss. Putting more muscle on your frame will essentially increase your BMR (basal metabolic rate). This is important because a higher BMR means your body burns more calories throughout the day just by simply doing its basic functions.
When you increase your BMR through weight training, fat loss will become less difficult because it'll be easier to eat in a calorie deficit. Essentially, you'll be able to eat more calories while still losing weight!
Basically, cardio is better for burning more calories here and now, but strength training allows you to continue burning more calories over time. So, combining them is very powerful for fat loss!
11 fat burner exercises at home
*These exercises are listed in no particular order.
1. Squats
The awesome thing about squats is they can be done with your own body weight or with free weights. Start with body weight squats if you're new to exercising and add weight as you become more comfortable with them Perform 3 sets of 10-15 reps for the very best fat-burning results!
2. Hula hooping
Check out this weighted hula-hoop–it's absolutely perfect for your weight loss workouts!
Hula hooping is such a fun way to exercise. On average, women burn 165 calories during a 30 minute weighted hula hoop session!
3. Kettlebell swings
Kettlebells are so versatile when it comes to working out, so this kettlebell by Yes4All would make a killer addition to your home gym!
I LOVE kettlebells for both home and gym workouts. Kettlebell swings are easy to learn, and they are great for anyone regardless of experience level!
4. Burpees
Burpees may not be super fun, but they are AMAZING for burning calories. According to Healthline, most people burn an average of 10 calories for every minute of burpees that are performed. It is estimated that most people do around 20 burpees per minute.
5. Jumping jacks
*Avoid jumping movements if you are very overweight.
Jumping jacks are a classic–but for good reason. They are both simple and effective for fat loss.
6. Skaters
In addition to getting your heart rate up, skaters actually strengthen your legs and stabilizer (core) muscles. This exercise is also very easy for beginners to learn.
7. Jumping rope
*Avoid jumping movements if you are very overweight.
This weighted jump rope is sure to get your heart rate up which will ultimately burn TONS of calories.
Jumping rope never seems to get easier. It's one of the BEST fat-burning exercises that you can do at home. It typically burns 15-20 calories per minute!
8. Squat jumps
*Avoid jumping movements if you are very overweight.
I would consider myself to be in pretty good shape, but squat jumps get me Every. Single. Time. They are crazy difficult and will definitely have you feeling the burn! These are great cardio, but they are also awesome for building up your legs and glutes.
9. Lunge jumps
*Avoid jumping movements if you are very overweight.
Like squat jumps, lunge jumps are pretty dang tough. However, I would argue that this variation is more difficult, as it takes a lot more balance. If you can do squat jumps and are looking for a good challenge, lunge jumps may be great for you.
10. Mountain climbers
Not only do mountain climbers increase your heart rate a ton, but they also give your ab muscles a really solid workout. On average, if a person were to do 15 minutes (in total) of mountain climbers, they would burn about 125 calories.
11. KB/DB clean & press
Kettlebell/dumbell clean and presses are great for giving you a full body workout while also increasing your cardiovascular fitness. I think this particular exercise is extremely fun, and most of my personal training clients have actually said the same!
Another thing to consider
You should definitely consider trying HIIT workouts if you want to lose weight by exercising at home. HIITs often combine cardio and strength training, and they are known to burn MANY calories in a short period of time. HIIT workouts are great for busy people who don't have a lot of time to dedicate to physical activity.
RELATED POST: 3 Insanely Good Weight Training HIIT Workouts for Women
The takeaway
This post discussed 11 incredible full body fat burning exercises at home that are perfect for weight loss. I hope you loved these exercises as much as I do!
