What Exercises Can I Do at Home to Burn Calories?

1. Cardiovascular Exercise at Home

   • Cardiovascular exercise (cardio) is an excellent way to burn calories, and is easy to do at home, with or without fitness equipment.
     Home exercise machines such as treadmills and elliptical trainers are helpful, if you have access to one. Setting up your equipment in front of the television is a good way to burn calories while keeping your mind occupied at the same time. One hour of walking burns 280 calories, while the same amount of running will burn 590 calories, reports the U.S. Department of Agriculture.
     If you don't have any equipment at home, there are creative ways to lose weight while accomplishing work around the home. Fitness.gov lists light housework as an exercise in itself--and it burns roughly 246 calories per hour. Yard work, even gardening, can burn 330 calories in one hour. Scrubbing the floor can burn a whopping 440 calories per hour as well.
     

   Home Resistance Training

   • Resistance training is another important element of a home workout, since it involves using resistance of some form--weights or even your own body--to build muscle. These exercises both burn calories and build muscle, and will continue to burn calories after you're through.
     If you have a home gym, the compound exercises--those which work more muscle groups--are great calorie burners. The bench press, leg press and lateral pulldowns are examples of exercises which work large muscle groups and burn plenty of calories: 440 per hour, according to the USDA.
     The U.S. Army has used two simple exercises for decades, both of which can be done on an open patch of floor and require no equipment at all. The push-up and the sit-up are the army's staple exercises for training soldiers, and they will burn calories just as well for you in the comfort of your own home. As you build up to higher repetitions and expend more effort, you can burn just as many calories as you would at the gym or in a home gym with these two excellent home exercises.
     

   Fun Family Exercise at Home

   • If your family is around, you have the perfect opportunity to get a light calorie-burning workout at home, says the National Institutes of Health.
     Consider trying aerobics with a family member or two--you can keep each other motivated. Following the exercises of most aerobic television shows or videos can burn close to 500 calories an hour.
     Another way you can have fun with the family and get a workout is by putting on some music, clearing a space in a family room, and dancing. It may not seem like an exercise, but if done vigorously, dancing at home can burn a couple hundred calories an hour.
     Combining these two is another fun way to burn even more calories at home--aerobic dancing melts away 546 calories in an hour, according to the USDA. That is certainly an impressive calorie-burner while spending fun-time at home with the family.
     

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