weight loss

8 fat-burning exercises that are most suitable for staying at home, so that you can easily lose weight without leaving home!

Aerobic articles


Indoor skipping rope

Skipping rope is an effective method for weight loss, offering a high-intensity workout that can burn up to 525 calories per hour. It’s a simple activity requiring only a rope, making it accessible for anyone looking to start their fitness journey anywhere and anytime without the need for specific facilities. However, it’s important to note that skipping can put significant strain on the knee joint. To mitigate this risk, it’s advisable to incorporate skipping into your routine every other day, allowing your knee joints sufficient time to recover and rest.


Kick shuttlecock serves as an aerobic exercise, offering a healthy option for weight loss. It’s ideal for those seeking efficient workouts from the comfort of home, perhaps while enjoying TV dramas. Devoting some time to shuttlecock kicking not only aids in weight loss but also enhances overall body strength.



Indoor aerobic workouts are also achievable. Among the favorites is using a stepper, a popular choice for indoor aerobic fitness routines. While the intensity may not be extremely high, it can still burn around 325 calories per hour! (If a stepper isn’t available, improvising with a wooden box or stacked magazines for stepping up and down can yield similar results.) However, exercise caution.

Anaerobic Chapter



The plank remains a classic core exercise. To perform it, start by supporting your body with your elbows. Maintain a straight lower back, with feet together and aligned. Ensure your body forms a straight line from head to toe, engaging your waist and abdomen simultaneously.


Mountain running

Engaging in mountain running effectively targets our abdominal muscles. Start by leaning forward, supporting your body with both hands while extending your legs behind you. Maintain a straight lower back and tighten your abdomen throughout the movement. Alternate lifting your knees forward with your legs while breathing evenly.


jump squat

Squat jumps are an effective workout for targeting the muscles in our buttocks and legs. This type of leg muscle training is highly energy-intensive and aids in efficient fat burning. To perform squat jumps, start in a standing position with your back straight. Lower your body into a squat by bending your knees until your thighs are parallel to the ground. Then, explosively jump upwards, landing softly on the ground before immediately repeating the squat motion with bent knees.


Standing Knee Raise and Twist

This movement is straightforward and can be seamlessly integrated as a brief interlude during other activities. Start in an upright position with hands behind ears, maintaining a straight back and tight abdomen. Raise one leg while rotating your body, aiming to keep elbows and knees close. Pause briefly at the top before switching sides.



The intensity of Burpee training is quite high, so it’s important to start with a small number of repetitions initially. Squat down, supporting your body with your hands, then jump back to extend your legs. Boys should include a push-up, while girls can skip this and proceed to jump and bring their legs together.

Jump up and repeat this sequence. Here are some training principles to follow:

  1. Complete all 5 movements as one set.
  2. Rest for 1-2 minutes between sets.
  3. Start with a number of repetitions that matches your physical ability, gradually increasing as you adapt.
  4. Rest for 15-30 seconds between each movement.

In the early stages, aim to do 2-3 sets per day. As you become more accustomed to the exercise, increase the number of sets and repetitions, aiming for 3-5 sets. Remember to proceed step by step and stop immediately if you experience any physical discomfort.

Let’s keep active, even at home! Regular exercise not only aids in weight loss but also boosts physical fitness, enhances immunity, and helps fend off viruses.


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