The 5 Best Fat Burning Aerobic Exercises

22 February, 2019
Who needs a gym when you can get all of the exercise you need right in your very own home or favorite park? Learn about 5 great fat-burning aerobic exercises you can do from the comfort of your home or outdoors.

When it comes to physical activity, fat burning aerobic exercises are one of the best options. Regular cardio contributes to better metabolic activity, upping your body’s ability to use fat for energy. On the way, it works to encourage the elimination of toxins and retained fluid that are part of the problem you may have losing weight, even if you didn’t know it.

The best thing of all is that you don’t have to go to a gym to incorporate fat burning aerobic exercise into your daily routine. And luckily, many activities can be done either outside or in the comfort of your own home.

While you’ll get the quickest results by combining it with strength training, it’s worth a few minutes a day to start dropping those pounds that are affecting your health and shape.

Here, we’d like to share 5 great fat burning aerobic exercises to stay in great shape.

Fat Burning Aerobic Exercises

1. Walking

Walking is one of the easiest fat burning aerobic exercises

Walking is one of the easiest fats burning aerobic exercises to do, and does even more for you than helping you lose weight.

When you make it a part of your daily routine, blood circulation issues, fluid retention, and muscle stiffness will all go down. It’s also one of the most highly recommended activities for people with Type 2 diabetes and high blood pressure.


How do I do it?

  • Make sure to wear comfortable clothes and athletic shoes, and go for a 30 minutes brisk walk.

See also: The Benefits of Walking for 30 Minutes a Day

2. Zumba

Zumba is a fun way to get aerobic exercise in, since it consists of movements done to the beat of Latin music.

You’ll work your whole body through Zumba and combat any accumulation of fat you may have in the hip or abdomen areas. A 60-minute session can burn up to 1,500 calories, depending on intensity.

How do I do it?

  • Look for a Zumba class in your city, or find an open space in your home to do it using an online video or tape.
  • Pick your favorite Latin music and exercise while you dance.

3. Step Aerobics

Fat burning aerobic exercises

Step aerobics is one of the few fat burning aerobic exercises that not only burn fat, but also helps build muscle mass. It has been a part of exercise routines since 1990.

The activity consists of stepping up onto a small platform, bench, or step, and then back down, to the rhythm of different choreographed sequences.

As you step, you’ll gain physical strength, balance, and the ability to concentrate.

How do I do it?

  • With your back straight and shoulders back and relaxed, step up onto the center of the platform.
  • Step with your whole foot, and when you step down, be sure to properly lower your heel to the ground before your next step.
  • Avoid abrupt jumps from the platform to the ground. You could injure your knees.
  • Alternate stepping with each leg, 3 series of 20 repetitions each.

4. Cycling

Cycling is a double-tasking aerobic activity:

  • For one, it activates your metabolism and burns fat.
  • For two, it’s a great way to strengthen your leg muscles and glutes.

Cycling regularly fights stress, joint pain, and even blood circulation issues.

How do I do it?

  • Put on comfortable clothing, take your bike out, and go for 30 to 40 minute ride in the fresh air.
  • If you have a stationary bike, cycle at home for 20 to 30 minutes.

See also: 7 Exercises to Tighthen Your Glutes at Home

5. Jump rope

Jump rope is one of the most efficient fat burning aerobic exercises

Jump rope is a fun activity that brings back memories of playing as a kid. It’s an exercise that contributes to fat burning while increasing muscle mass.

When you jump rope, you’re improving metabolic processes and strengthening your bones and joints as you go. It’s even good for cognitive health, since it requires focus and coordination.


How do I do it?

  • Keep your head straight, looking straight ahead.
  • Your torso should stay straight and knees slightly bent.
  • Keep your elbows close to your body and move the rope with your wrists.
  • Push off and land on the balls of your feet.
  • Do 50 to 100 jumps at a time.

As you can see, it can be fun and easy to include fat burning aerobic exercises into your daily life. Pick the one that seems the best for you and start doing it daily to fight excess fat.

  • Caponi, P. W., Lehnen, A. M., Pinto, G. H., Borges, J., Markoski, M., Machado, U. F., & Schaan, B. D. A. (2013). Aerobic exercise training induces metabolic benefits in rats with metabolic syndrome independent of dietary changes. Clinics.
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  • Vendramin, B., Bergamin, M., Gobbo, S., Cugusi, L., Duregon, F., Bullo, V., … Ermolao, A. (2016). Health Benefits of Zumba Fitness Training: A Systematic Review. PM and R.
  • Scharff-Olson, M., Williford, H. N., Blessing, D. L., & Brown, J. A. (1996). The physiological effects of bench/step exercise. Sports Medicine.
  • Oja, P., Titze, S., Bauman, A., de Geus, B., Krenn, P., Reger-Nash, B., & Kohlberger, T. (2011). Health benefits of cycling: A systematic review. Scandinavian Journal of Medicine and Science in Sports.