Top 10 At-home Calorie-Burning Exercises

Forget complex equipment or endless hours of routine—transform your living space into a calorie-burning playground.

Here’s your fast track to the ten most efficient exercises, perfectly crafted to energize busy lives without cluttering your schedule.

Exercise	Duration/Sets	Post-exercise Stretch
Jumping Jacks	30-60 sec, rest 30-60 sec, 3-5 sets	Full Body Stretch (20-30 sec)
Burpees	10-15 reps, rest 30-60 sec, 3-5 sets	Child’s Pose (20-30 sec)
Mountain Climbers	30-60 sec, rest 30 sec, 4-6 sets	Downward Dog (20-30 sec)
High Knees	30-60 sec, rest 30 sec, 5-8 sets	Quadriceps Stretch (15-20 sec/leg)
Jump Squats	10-15 reps, rest 30-60 sec, 3-5 sets	Hamstring Stretch (20-30 sec)
Lunges	10-15 reps/leg, rest 30-60 sec, 3-5 sets	Hip Flexor Stretch (20-30 sec/side)
Push-Ups	10-15 reps, rest 30-60 sec, 3-5 sets	Chest Stretch (20-30 sec)
Plank	Hold 20-60 sec, rest 30-60 sec, 3-5 sets	Cat-Cow Stretch (20-30 sec)
Bicycle Crunches	15-20 reps/side, rest 30-60 sec, 3-5 sets	Spinal Twist (20-30 sec/side)
Jumping Rope	30-60 sec, rest 30 sec, 5-10 sets	Calf Stretch (15-20 sec/leg)

1. Jumping Jacks

Warm-up:

• Perform light jogging or marching in place for 3-5 minutes.
• Do arm circles and leg swings to prepare your muscles.

Exercise Steps:

1. Stand upright with feet together and arms at your sides.
2. Jump your feet out to the sides while raising your arms overhead.
3. Quickly reverse the movement, jumping back to the starting position.
4. Repeat continuously at a steady pace.

Duration:

• Perform for 30-60 seconds, rest for 30-60 seconds, and repeat for 3-5 sets.

Post-exercise Stretch:

• Stand tall, reach your arms overhead, and extend your body upward, holding for 20-30 seconds.

2. Burpees

Warm-up:

• Engage in 3-5 minutes of light cardio, such as jogging in place.
• Hip circles and arm swings to loosen joints.

Exercise Steps:

1. Stand upright with feet shoulder-width apart.
2. Squat down and place your hands on the floor in front of you.
3. Jump your feet back into a plank position, keeping your body straight.
4. Perform a push-up by lowering your chest to the floor and pushing back up.
5. Jump your feet back toward your hands.
6. Explosively jump into the air, reaching your arms overhead.
7. Land softly and immediately begin the next repetition.

Duration:

• 10-15 repetitions, rest for 30-60 seconds, and repeat for 3-5 sets.

Post-exercise Stretch:

• Kneel on the floor, sit back on your heels, and stretch your arms forward on the ground, holding for 20-30 seconds.

3. Mountain Climbers

Warm-up:

• Perform 3-5 minutes of light cardio, such as marching in place, to warm up.
• Do leg swings and torso twists to prepare the body.

Exercise Steps:

1. Begin in a plank position with hands directly under shoulders and body in a straight line.
2. Drive your right knee toward your chest without lifting your hips.
3. Quickly switch, extending the right leg back and bringing the left knee toward your chest.
4. Continue alternating legs at a running pace, keeping your core engaged.

Duration:

• Perform for 30-60 seconds, rest for 30 seconds, and repeat for 4-6 sets.

Post-exercise Stretch:

• From a plank position, push your hips up and back, forming an inverted V-shape. Hold for 20-30 seconds.

4. High Knees

Warm-up:

• Engage in 3-5 minutes of light cardio, such as walking or jogging in place.
• Perform dynamic stretches like leg swings to prepare your muscles.

Exercise Steps:

1. Stand tall with feet hip-width apart.
2. Lift your right knee toward your chest as high as possible.
3. Quickly switch to lift your left knee toward your chest.
4. Continue alternating knees at a rapid pace, pumping your arms in sync.

Duration:

• Perform for 30-60 seconds, rest for 30 seconds, and repeat for 5-8 sets.

Post-exercise Stretch:

• Stand on one leg, pull the opposite foot toward your buttocks, and hold for 15-20 seconds per leg.

5. Jump Squats

Warm-up:

• Perform 3-5 minutes of light cardio, such as jogging, to increase heart rate.
• Incorporate dynamic stretches like hip circles and leg swings.

Exercise Steps:

1. Stand with feet shoulder-width apart.
2. Lower into a squat by bending knees and pushing hips back.
3. Explosively jump upward, extending your legs.
4. Land softly back into the squat position and immediately proceed to the next jump.

Duration:

• Complete 10-15 repetitions, rest for 30-60 seconds, and repeat for 3-5 sets.

Post-exercise Stretch:

• Sit on the floor with legs extended, reach toward your toes, and hold for 20-30 seconds.

6. Lunges

Warm-up:

• Engage in 3-5 minutes of light cardio, such as brisk walking, to increase heart rate.
• Incorporate dynamic stretches like leg swings and hip openers to prepare the lower body.

Exercise Steps:

• Stand upright with feet hip-width apart.
• Step forward with your right foot, lowering your hips until both knees are bent at about 90 degrees.
• Ensure your front knee is directly above your ankle and your back knee hovers just above the ground.
• Push through your right heel to return to the starting position.
• Repeat on the left side.
• Continue alternating legs for the desired number of repetitions.

Duration:

• Perform 10-15 repetitions per leg, rest for 30-60 seconds, and repeat for 3-5 sets.

Post-exercise Stretch:

• Kneel on your right knee, left foot forward, and gently push your hips forward to stretch the right hip flexor. Hold for 20-30 seconds per side.

7. Push-Ups

Warm-up:

• Perform 3-5 minutes of light cardio, such as jogging in place, to increase blood flow.
• Incorporate dynamic stretches like arm circles and shoulder shrugs to prepare the upper body.

Exercise Steps:

1. Begin in a plank position with your hands placed slightly wider than shoulder-width apart.
2. Keep your body in a straight line from head to heels, engaging your core.
3. Lower your body by bending your elbows until your chest nearly touches the floor.
4. Push through your palms to straighten your arms, returning to the starting position.
5. Repeat for the desired number of repetitions.

Duration:

• Perform 10-15 repetitions, rest for 30-60 seconds, and repeat for 3-5 sets.

Post-exercise Stretch:

• Stand tall, clasp your hands behind your back, and gently lift your arms to open up the chest. Hold for 20-30 seconds.

8. Plank

Warm-up:

• Engage in 3-5 minutes of light cardio, such as marching in place, to warm up.
• Perform dynamic stretches like torso twists and hip circles to prepare the core.

Exercise Steps:

1. Start in a forearm plank position with elbows directly under shoulders and forearms parallel.
2. Keep your body in a straight line from head to heels, engaging your core muscles.
3. Hold this position for the desired duration, maintaining proper form throughout.

Duration:

• Hold for 20-60 seconds, rest for 30-60 seconds, and repeat for 3-5 sets.

Post-exercise Stretch:

• On hands and knees, alternate between arching and rounding your back to stretch the spine. Perform for 20-30 seconds.

9. Bicycle Crunches

Warm-up:

• Engage in 3-5 minutes of light cardio, such as jumping jacks, to elevate heart rate.
• Perform dynamic stretches like torso twists to prepare the core muscles.

Exercise Steps:

1. Lie on your back with hands behind your head and knees bent at a 90-degree angle.
2. Lift your head, shoulders, and upper back off the ground.
3. Simultaneously straighten your right leg while turning your upper body to the left, bringing your right elbow toward your left knee.
4. Switch sides, bringing your left elbow toward your right knee while straightening your left leg.
5. Continue alternating sides in a pedaling motion for the desired number of repetitions.

Duration:

• Perform 15-20 repetitions per side, rest for 30-60 seconds, and repeat for 3-5 sets.

Post-exercise Stretch:

• Lie on your back, bend your knees, and let them fall to one side while keeping your shoulders on the ground. Hold for 20-30 seconds per side.

10. Jumping Rope

Warm-up:

• Perform light jogging or marching in place for 3-5 minutes.
• Engage in stretches, such as arm circles and leg swings, to prepare your muscles.

Exercise Steps:

1. Hold the rope handles at your sides, ensuring the rope is behind you.
2. Swing the rope over your head and jump as it passes under your feet.
3. Maintain a consistent rhythm, keeping jumps low to the ground.
4. Continue for the desired duration, aiming for smooth, controlled movements.

Duration:

• Perform for 30-60 seconds, followed by a 30-second rest. Repeat for 5-10 rounds.

Post-exercise Stretch:

• Stand facing a wall, place your hands on it, and extend one leg back, pressing the heel into the ground. Hold for 15-20 seconds per leg.

What if You Are On a Busy Schedule

No worries. For individuals with demanding work schedules or limited exercise habits seeking low-intensity workouts, integrating a walking pad like the UREVO CyberPad can be an excellent solution:

• Compact Design with Expanded Running Area – 2:1 body ratio and full-size track maximize workout space, ideal for small homes.
• Powerful Brushless Motor – UREVO MegaPower motor ensures a longer lifespan, ultra-quiet operation (30% noise reduction), and 15% energy savings.
• 14% Maximum Incline – MegaLift incline technology increases fat-burning efficiency by 40%, helping users achieve fitness goals faster.
• Advanced Shock Absorption – Hivetech 8-point suspension system, inspired by automotive air suspension, reduces knee impact by 30% for better joint protection.
• Top Speed of 4.0 mph – Ideal for fast walking and light jogging, perfect for home workouts.
• LED Display– Provides clear visibility of speed, time, and distance for real-time tracking.
• UREVO APP Compatibility – Supports immersive outdoor running simulations, automatic incline adjustments, personalized fitness modes, and precise data tracking.
• Durable Yet Lightweight – Alloy construction, weighing only 70.6 lbs, offers durability while remaining easy to move and store.
• Spacious Running Deck – 43.3" length x 16.5" width ensures a stable and comfortable running experience.

Beginner-Friendly Walking Plan:

For those just starting out, this six-week program is a great way to boost energy and general health. For safe endurance training, it begins with shorter sessions and works its way up to longer ones.

• Week 1:
• Monday. 10-minute walk at a comfortable pace
• Wednesday. 12-minute walk
• Friday. 10-minute walk

• Week 2:
  • Monday. 12-minute walk
  • Wednesday. 15-minute walk
  • Friday. 12-minute walk

• Week 3:
  • Monday. 15-minute walk
  • Wednesday. 18-minute walk
  • Friday. 15-minute walk

• Week 4:
  • Monday. 18-minute walk
  • Wednesday. 20-minute walk
  • Friday. 18-minute walk

• Week 5:
  • Monday. 20-minute walk
  • Wednesday. 22-minute walk
  • Friday. 20-minute walk

• Week 6:
  • Monday. 22-minute walk
  • Wednesday. 25-minute walk
  • Friday. 22-minute walk

Tips

• Try to walk three times a week minimum
• Start every session with a 3–5 minute warm-up at a slower speed and finish with a similar cool-down length.
• Change inclination and speed depending on comfort and degree of fitness.
• Keep water easily available.
• Set goals, track development, and access several workout forms using the UREVO App.

Using the UREVO CyberPad for Home Treadmill and following the planned schedule will help you to easily include low-intensity exercise into your routines, improving your general health and well-being.

Summary

You don't need to spend a fortune on exercise equipment or put in a lot of time at the gym if you want to stay fit. Quickly burn calories and improve overall fitness with these 10 exercises, which range from muscle-toning push-ups to rapid-fire mountain climbers. Plus, for those times when life gets hectic, there's the compact UREVO CyberPad treadmill, which combines smart technology with comfort to make a low-intensity walking routine effortless. Fitting in with hectic schedules has never been easier.