What exercise burns the most calories at home? The most effective 8

Exercises at home that burn more calories

Every day we ask ourselves how to lose those extra pounds that we have so much trouble losing, how to reduce our calorie surplus. That is why at buildyourbody.org, we have investigated so many types of home exercises. On occasions, you may have consulted with experts about 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 more calories? Well, after much research, I present to you the best ones:

The exercises that burn the most calories during 30 minutes at home are Jump rope 400-600, Mountain climbers 240-370, Sprints 240-365, Jumping Jacks 240-354, and Running with knees up or heels up 240-355. If you want to burn even more calories, it is recommended to increase the intensity of the exercise.

I will go into more detail, but before I do I want to reinforce that it is possible to lose weight at home. Every step makes a difference against the calories that you want to eliminate from your body. Different types of exercises can burn off all those calories that you need to get rid of so badly, and today we want to help you with that.

If you are looking for a list of exercises that will undoubtedly help you burn calories, maybe even faster than you expect; this article is for you. We will order them from highest to lowest.

Table of Contents

What is the best way to burn calories at home?

To burn fat, I recommend doing HIIT. What is HIIT? You may not have any idea what it is, but here it is explained. You can do this training at home because it does not depend so much on the exercise, but on the intensity with which you do it.

HIIT is high-intensity interval training. High-Intensity Interval Training is a series of short bursts of exercise using an anaerobic capacity greater than 70%. It is best to do these exercises in 30-second bursts followed by a one-minute rest.

Doing this type of intense exercise will burn many calories in less than 30 minutes. The key and most important aspect of the exercise is to increase your heart rate for higher calorie consumption.

Home exercises that burn the most calories 

Exercises at home that burn more calories

These exercises have been ordered from those which burn the most calories to the least. If you want to lose weight, increase your muscle mass, or define your muscles, you must know about practices that serve to burn calories.

Jogging 30-35 minutes a day is effective and comfortable but actually, it is not always the healthiest form of exercise. When viewed physiologically, jogging causes joint damage and could end up in injury.

With leg muscles, not properly warming up and stretching the muscles before and after the jog can also cause injury.

For this reason, I have brought you these exercises that you can do at home which have greater effectiveness and good results in burning calories and staying healthy. I will explain how much caloric expenditure each one produces.

Other factors affect the number of calories burned, and these include:

  • The duration of the exercise.
  • Your weight.
  • Your height.
  • The intensity.
  • Your body, among other things.

Bear in mind that the heavier you are, the more calories you will burn during exercise.

Important tip: The key thing is focusing on high-intensity exercises that increase your heart rate.

Here are some exercises that burn calories and are easy to do, and these are ideal if you don't want to work so hard or don't have much time for an intense routine.

Running with your knees high up to your hips 

This movement is a straightforward exercise to do at home; it consists of raising your knees as much as you can, and ideally above your hips while you run.

Raising the knees as high as possible makes the exercise most effective. This exercise is excellent, and it serves to increase the heart rate, strengthening the lower body.

The key to increasing intensity for the exercise so that it has a more significant and faster effect is to pump your arms up and down quickly.

This fantastic exercise has a calorie expenditure in 30 minutes of 240 to 355, and you can do it every day. 

Running with your heels up

This exercise is straightforward and is one of the most common ones recommended to us. We can do it at home by merely running without moving from the spot.

This exercise consists of kicking the heels backward while running on the spot. The key is a fast movement alternating the heels; like the previous one, you have more calorie consumption when performing kicks with the heels using vigorous intensity.

In this exercise, the Calories burned in 30 minutes range from 240 to 355.

Mountain climbers

This exercise begins and ends with intensity.

  • It starts by taking up a press-up position, with your shoulders above your hands.
  • Raise your right knee to the center of your chest and return it and then repeat with your left knee.
  • Do it quickly; this exercise is a little challenging since it works the whole body; as the function is to use the entire body, you will burn a large number of calories in a short period.

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


You can do this exercise in the comfort of your home without leaving the spot. The important thing is not to sprint all of the time, but to do it at intervals, accelerating, and decreasing the intensity.

Sprinting is running and running is the most effective exercise for burning calories. If you do not want to run for long, you can reduce the practice time and do high intensity running, and your body will burn calories quickly.

The most important thing is that whether you are running at a high or low intensity, be careful when you run and stretch well when before you start.

Calories burned in 30 minutes vary from 240 to 365.

Jumping jacks 

Performing jumping jacks is an intense exercise, so it requires some resistance.

  • To do it, stand with your feet together and your arms by your sides.
  • Jump with your legs separated at the same width of your shoulders and raise your arms over your head.
  • Repeat as many times as you want.

Calories burned in this exercise per minute vary from 8 to 11.8 (240-354 in 30 minutes) 


If you are one of those people who spend all their time dancing to whatever they want, and this is a hobby of yours, do not hesitate to include it in your list of calorie-burning exercises.

Even though it is not so much what you burn, 6.6 to 9.8 per minute (198-294 in half an hour), if you do it several times a day every day, you could get a lot more out of it.

It is a perfect recreational and fun way to burn calories while increasing your heart rate, and without a doubt, by dancing, you can forget about all the stress and problems you have.

Jump rope

Jump rope is something that many people think only children do, but they are wrong. This activity is a widespread weight-loss exercise, as it not only improves your cardio but also dramatically improves your coordination.

Jump rope is another excellent physical and recreational exercise with which you could burn about 400 and 600 calories like the others in 30 minutes.

If you try harder and do it with more intensity, the calories burned will be much more.

You must know that the more repetitions you do per minute, the faster your heart rate will be. Increasing your heart rate is the key if you want to burn calories.

Do this exercise, and you will have fun, you will create more force in your legs and buttocks, you will strengthen your arms, and you will burn many calories.

You may be interested in "Master how to get in shape at home fast without equipment."

Sports that burn more calories

I have explained the most basic exercises that serve to burn calories. Now I will explain to you the physical activities that are important if you are looking to improve your health and, of course, burn many more calories by practicing these activities.


What is the best exercise for burning fat? This exercise strengthens flexibility and increases endurance and is, without a doubt, the most effective fat-burning exercise. The faster and more intense you run, the more calories you burn per minute.

The calories you can burn per minute vary from 10.8 to 16 (324-480 in half an hour)


This sport is one of the best for your health, and you are technically burning calories even though it is not qualified as an exercise. It is a low-impact exercise, but the best thing is that you make improvements and increase muscle strength and lung capacity, as well as blood flow by doing this sport.

 Just 30 minutes of swimming will burn 198 to 294 calories.

It is not only the calories you burn while swimming that makes it one great, one of the most significant benefits of this sport is that it's much less stressful and you can relax and have a lot of fun.

Walking fast 

If for example, you are injured or recovering from an injury, and you can't do any of the other sports, but you don't want to give up your routine, walking fast is the best way to keep burning calories. It is easy and simple.

Calories burned in one minute vary from 3.1 to 4.6 (95-140 in 30 minutes)


This exercise is undoubtedly one of the best. We could say that this is perfect. In addition to improving coordination, agility, and strength, and improving heart strength, with just about 30 minutes a day punching a bag, you can burn up to 400 calories.

If you find a gym to practice this sport more comprehensively, you can change your whole physique, as many will advise on diet and many more activities.

Boxing is, without a doubt, a super complete exercise, and is great for fighting stress. It is an exercise that will free your mind from everything that is tormenting it, and it will free your body.

With only 30 minutes a day of boxing, you will burn about 400 calories. 


Rowing is a fantastic sport. It will help you burn calories, as well as provide you enjoyment and improve your stamina. This exercise, like many previously mentioned, is one of the most complete since it not only improves your cardio but also strengthens and works your arms, legs, and back.

If you are a person with a weight of 175lbs (80 kilos) or a little less, you can burn around 380 calories in 30 minutes.


Cycling is a widespread exercise that we usually do for fun. It is as common as running, and you can go cycling both on the road and in the mountains. If you cycle at only 12mph (20 km/h) you will have a caloric expenditure of more than 300. Of course, like others, the more speed you have, the more calories you will burn.

If you get to exceed 20mph (32Km/h), you can use up to 600 calories. Without a doubt, this exercise will give you resistance, tone your legs, keep you in shape, and help you have much more fun.

It is essential that if you are going to take up cycling as a sport in your daily life, you should know that you must change your diet and eat better. For a cyclist in the Tour de France, the energy expenditure is between 7,000 and 10,000 calories per day. That is why cyclists consume many more calories than the average person does in their daily life.


This sport is undoubtedly one of the most enduring since a soccer player can run about 6.5miles (10km) per game. For every game of soccer you play, you can lose 1500 to 2000 calories. 

You will need an improved diet if you are going to practice a lot of soccer because it can burn many more calories than you are used to.

For these reasons, if you practice it daily, your body will need you to ingest more calories.

You may be interested in "What sport gets you in the best shape? 15 sports you should practice."


Basketball is undoubtedly one of the best sports you can practice and is one of the most complete. Basketball improves your body's flexibility and coordination to an unparalleled degree.

This sport is an activity that will help you get rid of those calories you are looking to burn, and more. It helps you burn about 500 to 700 calories per hour, plus it gives you improved endurance and tones your muscles.

Here is a calculator to calculate the calories you burn with your practice activity. It calculates your caloric expenditure based on your age, sex, weight, and intensity when practicing.

Powered by YAZIO


In short, almost all exercises burn some calories to a more or lesser extent. You can even burn calories by walking, running, cycling, or jogging. But without a doubt, those that burn many more calories are sports, as is the case with boxing, cycling, soccer, and basketball.

Finally, I want to tell you that I have left you a complete guide with the exercises at home that you can easily practice by burning many calories.

I have also indicated the most effective method to practice each of these movements (HITT). Now all you have to do is enjoy a healthier life.