At-Home Exercises to Burn Fat & Tone

Working out at home can be advantageous if you do not like the gym atmosphere, or if you just simply want to save money. If you are looking to burn fat and tone up, there are multiple exercises you can do that involve the weight of your body and some household items.

Interval Training

Interval training is a type of cardio that is characterized by alternating bouts of high- and low-intensity exercise. According to the Mayo Clinic, the more vigorously you exercise, the more calories you’ll burn. After doing a five-minute light warm-up jog, run at 70 to 80 percent maximum effort. After going at this intensity for 30 seconds, jog at a moderate pace. After going at this intensity for 60 seconds, go back to your high-intensity interval. Once you have run for 30 minutes in this alternating fashion, finish with a light five-minute jog.

Push-Ups With Leg Raises

Push-ups with leg raises work your upper body muscles and core simultaneously. Lie on your stomach with your hands under your shoulders and your toes hip-width apart; then push your body up in the air. When your arms are fully extended and your back is straight, raise your right leg in the air behind you as you lower your body toward the floor. When your chest is the width of your fist from the floor, push yourself back up and place your right foot back down. Once you have done that, lift your left leg and repeat. After doing another push-up, continue doing push-ups while alternating each leg raise.

Chair Dips

Chair dips work your triceps and upper chest. To do this exercise, place two chairs face to face and slightly wider than the length of your legs apart. After placing your hands on the edges of one chair, prop your feet up on the other chair. Your arms should now be extended and your butt should be slightly in front of one chair. To execute the exercise, lower your body toward the ground. Once your arms form a 90-degree angle, push yourself back up and repeat.

Split Squat Jumps

Split squat jumps are explosive exercises that work your leg muscles while building your aerobic capacity. To do this exercise, place your feet in a staggered stance with your right foot forward and your left foot behind you. After tightening your core and straightening your back, lower yourself down by bending your knees. Once your right thigh parallels the floor and your left knee is an inch above the floor, jump up as high as possible. When you are in the air, quickly switch your foot position, land back on the ground and repeat with your left leg forward. Once you land, continue to switch your legs back and forth for a set of reps.

Bicycle Kicks

Bicycle kicks are exercises that work your whole abdominal area. To perform these, lie on your back with your legs up, knees bent 90 degrees and shins level to the floor. After placing your hands on the sides of your head, lift your body up off the floor. Once you feel a contraction in your abs, move your left elbow and right knee toward each other while extending your left leg. After holding for a second, reverse the move and bring your right elbow and left knee toward each other while extending your right leg. After holding again for a second, continue to alternate back and forth in a smooth motion.

Tuck Jumps

Tuck jumps are high-intensity exercises that work your legs and hamstrings. To do them, place your feet shoulder-width apart and position your hands on the sides of your head or at your sides. After lowering yourself into a squat position with your thighs parallel to the floor, explode up in the air as high as possible. As you do this, tuck your knees into your chest, land back down and repeat.

About this Author

Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.