Skip to content 
BEST FAT-BURNING EXERCISES YOU CAN DO AT HOME
These are by far some of the best ways you can burn fat. For most of these exercises, we’re using an Exercise Step, which is a great way for you to get a more challenging workout. In terms of timing, we suggest you do each exercise for a minute, with a 20 second rest. You can then repeat the full cycle another two times for a full workout.
1 – DECLINE PRESS UP JACKS
These are great for working your arms as well as getting your heart rate up. Start in a press up position with your legs either side of the step. Jump your feet up onto the box and back down. Repeat.
2 – BURPEES
No fat-burning workout should be without burpees. Place your hands on the floor, spring your feet back and do a press up. And then jump your feet back in and spring back up. Repeat.
3 – FROG JUMPS
These are a real killer and it’s surprising how quickly they get your heartrate up. Simply jump with both legs over the box and turn around to jump back over it again. Make sure you clear the box with a little room to spare to keep the pressure on.
4 – SIDE BOX JUMPS
Great for your glutes, legs and core. Stand to one side of your exercise step. Spring yourself up and land on top of the box with both feet at the same time. Jump back down to the other side and repeat. You can use your arms to help you when you get tired.
5 – HIGH KNEES
Simple to pick up but incredibly hard to maintain. High knees are great for your legs, cardio and core. Use your arms so that your body is fully engaged and simply jog on the spot while raising your knees up to waist height.
6 – MOUNTAIN CLIMBERS
These work your core and your arms. Place your hands on the step so that you’re in an incline press up position. Bring one knee in and then straighten it back out again. Then bring the other knee in and straighten it back out again. Do this quickly and keep going until the minute’s up!
7 – ALTERNATING JUMPING LUNGES
These are great for injecting some real power into your workout. Lunge forward and down and then when you’re ready, spring back up and swap your legs over in mid-air so that you land with the opposite foot forward. Try to keep the pace up while maintaining a deep lunge.
8 – QUICK STEP UPS
These may seem easy but done fast, they’re a really effective calorie burner. Set the raiser blocks to a good height and then step up and back down one foot at a time as fast as you can. Swap your leading foot halfway through.
9 – SIDE-TO-SIDE JUMPS
Start side on to your exercise step. Then jump up and over it to the other side. Repeat back the other way while making sure you push yourself up as high as you can go.
10 – LEG RAISES
Doing these on the step will help you avoid the temptation to rest your feet on the floor, so you’ll definitely feel the burn. Lie on the step with your feet out straight. Raise your legs up together while keeping your back flat and your abs pushed down. Once they’re at a 90-degree angle to your body, carefully lower them back down to the starting position. Repeat.
11 – KETTLEBELL SWING
Stand up straight, with your arms down, holding a Kettlebell with both hands. Hinge at the hips, letting the kettlebell travel between your legs, and straighten up, lifting the kettlebell as you go. Make sure to keep your eyes straight ahead and avoid hunching your shoulders.
12 – DUMBBELL SNATCH
Get into a wide squat, with a Dumbbell on the floor, between your feet. Grab the handle of the dumbbell with one hand and explode upwards, raising the dumbbell into the air.
