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Which Exercise Burns the Most Calories at Home?

  • September 15, 2019

You really want to burn some calories and lose weight. Problem is marathons, and other intense exercises are not for you. It isn’t that you don’t have the immunity for such kind of workout. It is just that life takes most of your time. In that case, you must wonder what easy exercise burns the most calories can help you get fit at home.

So, which exercise burns the most calories at home? Of the different drills that you can do at home, jumping rope burns the most. If you can sustain jumping for a few minutes, a workout of this burns almost 500 calories in 30 minutes. Of course, other exercises such as squats, jumping jacks, and stair climbing can also help you lose those extra calories fast.

You can lose weight quickly even if you don’t go to a gym regularly. We cannot guarantee, though, that all the exercises we will mention in this article will work for you. However, we are 100% sure that you can get fit with effort and consistency on your workout.

Which Cardio Exercise Burns the Most Calories?

If you want to burn the most calories, running is the best exercise. However, this might not be the best choice if you are often pressed with time unless you have equipment that can help with that. If not, then the best cardio exercise that can help you burn the most calories is the jumping rope.

Jumping rope is a perfect example of an exercise you can do even if you don’t have a lot of time. It can help burn many calories since it is a high-intensity workout, meaning it can quickly increase your heart rate. In high-intensity interval training or HIIT, you perform short bursts of drills in over 70% of your aerobic capacity.

You can perform a HITT workout in various ways, but one popular method comes in alternate intervals of 30-second speed and 1-minute rest. By doing this kind of high-intensity exercise, you can burn a significant amount of calories within half an hour and sometimes even less.

Jumping Rope Exercise Helps You Burn Nearly 500 Calories within 30 Minutes

As you probably already know, it is hard to sustain a jump for more than a few minutes. However, that is the key to burn a significant amount of calories. You will need to do a bunch of different jumps beside the regular ones to make it matter. You can do side-to-side jumps, double hops, and running in place to lose as much as 500 calories.

Of course, whether you lose calories that much or not depends on certain factors. Those factors include:

  • Duration of exercise
  • Its intensity and pace
  • Your height and weight

Physical activity will usually make you lose more calories the more you weigh, so that’s something to keep in mind. If would also help you to know how to calculate the calories you burn so you will be sure you reap your desired results. Now, let us tell you about the different exercises that can help you shed some calories even on a time crunch.

Exercises That Burn a Ton of Calories

Below are some ideas on which exercise burns the most calories at home. You can do them anywhere for a couple of minutes and more, depending on the time you have. The amount of calories burned for each exercise is only a rough estimate. However, they will give you an idea of how much you can lose weight.

  1. Walking

    If you don’t really like intense workouts, but still want to burn some calories, walking is the simplest way to go. Even better, you can do this at home and without the need for any equipment. It is incredibly convenient since you can do it anywhere in your house. Even when you are doing housework and walking around, you are already burning calories.
  2. Running

    Running is generally the best exercise that can help you burn a good amount of calories. The thing is it’s going to be hard to do this if you are on a time crunch. If you find time to run, though, it will help you shed around 566 to 839 calories per hour (10 min per mile). You can also burn extra calories if you add some short bursts of sprints in your run.
  3. Jumping Jacks

    With jumping jacks, the estimate is you can burn around 8 to 12 calories per minute. That’s a nice number you can get from the exercise thanks to it raising your heart rate. More than that, jumping jacks is an incredible full-body workout. You can do it at home, and you don’t need much space to do so.
  4. Running Up Stairs

    Which exercise burns the most calories in an hour? There is jumping rope, of course. Next to it, you can burn around 639 to 946 calories per hour if you perform some sprints or run up the stairs. You can even further boost the burn if you will push yourself a little more by sprinting on the stairs at your maximum effort.
  5. Jump Squats

    Another fantastic exercise to help you burn some calories is the jump squat. You can do this by first starting with a regular squat. Next, engage your core, and then follow it by jumping up explosively. Lower your body into the squat position when you land to complete one rep. Make sure to land as quietly as you can, which means you need to exercise control.
  6. Box Step

    Box step is another calorie-burning exercise you can do at home. In this exercise, you need a stool, a step, or a box. You can also simply aim your toes to an imaginary step when performing the exercise. Tap your left toes to the stool/step/box but do so lightly. Then jump to switch your feet, bringing your right toes up instead.
  7. Burpees

    You are probably familiar with this exercise. One rep involves a squat down followed by quickly launching back on your feet then landing in a push-up position. Next, do a push-up before you hop on your feet back up but towards your hands. Follow that with a jump up to complete the rep. With burpees, you can burn up to 300 calories in just 30 minutes.
  8. Butt Kicks

    With a butt kick, you can quickly burn around 240 to 355 calories within 30 minutes. You can especially benefit from its calorie-burning ability if you up the intensity of your butt kicks. Do this by lifting one heel towards your butt then repeating it with the other one. Alternate the heels quickly and pump your arms for increased burn.
  9. Stationary Bicycling

    Stationary bicycling in a vigorous way can get you to lose around 498 to 738 calories per hour. You can also further burn calories if you alternate from intense pedaling, rest, sprint, rest then do another sprint followed by another rest. If you also increase your resistance along with your progress, you can maximize your afterburn even more.
  10. Sprints

    As I mentioned before, running is the best exercise for burning calorie. You can also do a jump rope, but if you want, you can perform a sprint instead. If you don’t have enough time to go for a run, you can still rapidly burn calories with high-intensity sprints. Your calories will effectively fuel your workout, which in turn may help you lose some weight.


There you have it. These are quick and easy to perform drills that can help you burn some calories. Some of them you can conveniently do even at the small space of your home. Others need some equipment, and some need more time. Still, the longer you do these exercises, the more you can stay healthy and fit.