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High-Calorie-Burning Exercises to Do at Home

By Erin Coleman, R.D., L.D.

You don’t have to hit the gym to accomplish a high-calorie-burning workout. In fact, many grueling workouts that get you in shape quickly can be done in the comfort of your own home. Choosing at-home workouts instead of hitting the gym will save you time – and money. The 2008 Physical Activity Guidelines for Americans suggest completing 150 to 300 minutes of aerobic exercise each week.

Jumping Rope

Although a jump rope is a simple, inexpensive piece of exercise equipment, it can help you create a high-calorie-burning workout you can do at home. According to Harvard Health Publications, jumping rope for 30 minutes helps a 125-pound person burn 300 calories, a 155-pound individual expend 372 calories, and a 185-pound person burn about 444 calories. Try jumping rope in front of the television to make your workouts less monotonous.


A high-intensity kickboxing workout at home helps you expend calories, stay in shape and burn excess body fat. You can perform your own kickboxing moves using a punching bag at home -- or purchase a kickboxing video. Kickboxing for 30 minutes burns the same number of calories as jumping rope, according to Harvard Health Publications – which is 300 calories for a 125-pound person, 372 calories if you weigh 155 pounds, and 444 calories for those who weigh 185 pounds.

Step Aerobics

Using an aerobics step – or something around the house you can step onto -- or climbing up and down stairs in your house is an excellent way to burn calories. Try choosing a step-aerobics video to help you stay on track when performing step aerobics at home. According to Harvard Health Publications, a 125-pound individual burns 210 to 300 calories in 30 minutes doing step aerobics, a 155-pound person expends 260 to 372 calories, and a 185-pound adult burns about 311 to 444 calories, depending on the intensity of the workout.

Circuit Training

Combine strength training with stints of cardiovascular exercise for a high-calorie-burning, circuit-training workout. Strength training increases lean muscle mass and helps reduce body fat. Harvard Health Publications suggests that a 125-pound person expends 240 calories, a 155-pound individual burns 298 calories, and a 185-pound adult expends 355 calories in 30 minutes of circuit-training exercises. Set up circuit training at home by alternating between lifting weights; jumping rope; doing push-ups, sit-ups, squats and lunges; running in place; and doing jumping jacks and triceps chair dips -- without resting between sets.

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