Calorie-burning exercises to do at home

Updated April 17, 2017

If you want to lose a pound (0.45 kg) a week, you need to burn 3,500 more calories than you take in, according to the Mayo Clinic. You can cut down on some of those calories by watching your diet, and you can burn calories through exercise. You don't need to go to a gym for your workout - you can engage in exercises at home with a few pieces of equipment. The National Institutes of Health (NIH) developed calorie-burning figures based on a 70 kg (154 pound) person exercising for an hour.

Running on a treadmill

Put on some headphones and hop on a treadmill for one of the best calorie-burning exercises. Doing about a 10-minute mile, you can burn nearly 600 calories an hour. Consumer Reports recommends getting a treadmill with a chest-strap monitor to gauge your heart rate, easy-to-use controls and wide foot rails to make it easy to step on and off. To alleviate boredom, use the electronic programming on your treadmill to simulate conditions such as hilly terrain.

Stationary cycling

If you prefer cycling to running, get a stationary bike for your family room. If you pedal more than 10 miles per hour, you can burn about 600 calories in 60 minutes. Arthritis Today reports cycling offers a top-notch cardio workout without putting stress on your joints. You can buy stationary bikes with electronic programming to vary the intensity of your ride, and you can choose an upright or recumbent bike according to your comfort level.

Aerobic dancing

You can burn almost 500 calories an hour with high-impact aerobic dancing. You may think dancing isn't much of a workout, but the high-intensity kind incorporates jumping and running at a fast pace. Georgia State University reports this combination of moves provides cardiovascular plus calorie-burning advantages. Put your aerobic dancing to music by purchasing CDs or DVDs that feature hip-hop, Latin or African beats.

Strength training

You'll burn 220 calories an hour in a light strength-training session, or 440 in a vigorous one. Using hand weights or the weight of your body for resistance, you can do a variety of exercises that offer benefits from toning your body to building muscle. According to the University of California at Berkeley Wellness Letter, an effective workout often includes exercises such as pushups, dumbbell squats, biceps curls, tricep extensions and bench presses.

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About the Author

Barbara Dunlap is a freelance writer in Oregon. She was a garden editor at "The San Francisco Chronicle" and she currently specializes in travel and active lifestyle topics like golf and fitness. She received a master's degree from the University of Missouri-Columbia and has been a Knight Foundation Fellow.