10 Most Effective Aerobic Exercises for Fat Loss

Aerobic Exercises for Fat Loss

10 Best Aerobic Exercises You Can Do At Home To Lose Weight

Aerobics exercises entered mainstream popularity when the aerobic workout cassettes of Jane Fonda were released about 30 years back. It made the world sit up and take notice of this type of workout and find out how it helps in weight loss. Few actually realized then that it is nothing but basic exercises that can speed up heart rate and aid in fat reduction. Here are 10 best aerobic exercises that you can perform at home for weight loss.

Jump Rope

jumping rope skipping

This involves holding a rope with handles and repeatedly turning it while you jump over it. It is also popularly referred to as ‘Skipping’. It offers fantastic cardio workout and can help you in burning up around 220 calories within just 20 minutes.

As a beginner, alternate jumping for 10-30 seconds with spot marching for 5 to 10 circuits. With time, work up to more prolonged jumping sessions.

Jumping Jacks

jumping jack aerobic exercise

You have to repeatedly jump wide feet and circle your arms overhead, and back once more. These can burn around 100 calories for you in just 10 minutes without the need for any special skills or equipment. You can do jumping jacks for 30-60 seconds, followed by alternating the same with other cardio workouts like jumping rope. As you grow more accustomed to the workout, alternate jumping jacks with strength workouts or even regular cardio exercises.

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Spot Jogging

spot jogging exercise

You have to jog in a spot, which is a great way to warm up, accelerate the pace of your heart and more. You can alternate spot jogging with other cardio workouts like step touches, jumping rop, jogging and marching. Perform this exercise for 30 to 60 seconds, and repeat the workout circuit for 10 minutes to half an hour.


fit woman doing burpees

In this excellent fat burning cardio exercise, you have to squat to the floor, and jump your feet to a plank posture, then jump back in and finally stand up. You can burn as many as 100 calories in just 10 minutes. You can make it more challenging with an equipment like sliding discs, kettlebell, BOSU or medicine ball.

Mountain Climber


You are supposed to run your knees in and out from the posture of a push-up. This exercise can elevate your heart rate as well as build your core endurance and strength. There is no need for any special training. You can perform this workout in a strength workout, a cardio workout or even in combinations.

Squat Jumps

squat jump aerobic workout

You are supposed to get into a squat position, and then jump as high as possible, finally landing back to the original squat position. This plyometric exercise can boost your leg power, burn calories and raise your heart rate. You can perform this exercise in a Lower Body Workout, a Cardio Workout or even in High-Intensity Interval Training Workout.

Bear Crawl Push Ups

bear crawl pushups exercise

You have to squat to the floor, and walk the hands out for doing push-ups, followed by walking back the hand and standing up – imitating the actions of bears. This is a great exercise that can increase your heart rate significantly, help you lose those stubborn fat deposits and build up endurance and strength. This exercise can be performed in an Upper Body Workout or a Cardio/Strength Workout or even while performing High-Intensity Interval Training.


kickboxing aerobic workout

You are supposed to do a front kick along with lunge. This exercise involves kicking, punching and combinations of the same against your shadow, the air or even a bag. With this workout, you can burn as many as 100 calories within a period of just 10 minutes. There is no need for any equipment. The added benefit is that you can get the strength, reflexes and confidence for self-defense. You can create your own kickboxing routines, with punching and kicking combinations that you are comfortable with. There are lots of Kickboxing exercise videos online.

Staircase Exercise

If you have access to a staircase, you can use it for everything – whether it comes to strength training or aerobic training. You can walk up and down stairs in the beginning, and as you adjust more and more, you can even run up and down for a better cardio workout and burn even more fat. This can be performed in High-Intensity Interval Training, Cardio Circuit or even in Combined Cardio/Strength Workouts.

Ballroom Dancing

If the other aforementioned exercises seem to be too tough for you, this one might be right up your alley. You can regularly dance for about 3 – 4 times a week for around 20-30 minutes in every session. If your partner also likes to dance, both of you can practice your moves together and dance to the rhythm of the music. This is a wonderful exercise that you can incorporate into your Cardio Exercise routine.


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