8 Best Indoor Exercises (Without Equipment) That Burn Fat

8 Best Indoor Exercises

Want to get in shape but don’t have access to a gym or all those heavy machines and equipments that burn fat ? No worries, here are few best indoor exercises that can be done in the comfort of your living room.


You don’t always need a treadmill or a run outdoors to burn belly fat. Skipping is one of the good cardio workouts that delivers the same metabolic benefits to increase fat-burning.

You can burn 1,000 calories a week through skipping. How ? Let me explain, apart from strengthening the muscles of your legs, buttocks and arms, skipping burns more than 10 calories a minute. So if you give your two, 10-minute sessions each day to this indoor exercise, you can burn more than 200 calories. Voila !

If you don’t believe it, just give yourself a minute into jumping rope, you will surely go out of breath. No wonder, jump rope is the best all-around piece of exercise equipment you can own at home.

Skipping Indoor Exercises



Do you have stairs at your home ? If yes, you don’t need anything else. Stair climbing not only burns fat faster but also keeps your body active and healthy. The more muscle mass you have, the faster your metabolism is and walking up the stairs build muscle which in turn helps in fat loss.

If you are a runner, stair climbing is a great way to cross-train. For beginners, it’s better to start with 10 minute sessions three times per week and as your endurance increases, slowly build up to more time. One hour of this indoor exercise burns approximately 1000 calories. Isn’t it a fast way to stay fit ?

Don’t forget – “There is no elevator to success. You have to take the stairs.”

Stair Climbing


Brisk walk is a low impact indoor exercise that doesn’t put excessive stress on your joints. It is an ideal exercise for all the beginners and elderly people. For this, all you need are comfortable walking shoes, particularly if you have arthritic knees. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. But the speed at which you walk and the distance you cover play a very important role in weight loss.

So keep walking, but make sure you also follow a healthy diet.



We all know that dancing is a fun but do you know that it is an excellent way to burn calories too ? Just choose some of your favourite songs with fast rhythms and get  your heart pumping. But don’t rest in between songs if you really want to get rid of extra body fat and build lean muscle. Dancing is known to burn around 400 calories in an hour but depends on how hard you work, the type of dance, and the number of breaks you take. So what are you waiting for ? Move it and lose it, who cares who’s watching, with all those burning calories !

Dancing Indoor Exercises


Turn your housework into a workout and kill two birds with one stone ! Mopping your floors not only leaves them spic and span but you can also burn off some fat during this process. It helps in burning 112 calories in 30 minutes. But if you get down and scrub the floor on your hands and knees, you will burn even more calories, around 200. Mopping is actually a good indoor exercise that works on your upper and lower body. Your everyday household chores could be a great way to stay in shape. So, grab your broom, grab your mop and start cleaning !

Mopping Indoor Exercises


Nobody likes the hanging bellies, right ? Plank is quite challenging but if you want to build up your core muscles, this is the great indoor exercise for you. It helps in stabilizing the spine and pelvis, thus improve posture and avoid back pain. If you think crunches are best for your abs, let me tell you that plank burns more calories than crunches as it works more muscles. If you are a beginner, initially hold the position for 30 seconds and add an additional 10 seconds every day. See how long you can go. Good form in the plank is the key.

Plank Indoor Exercises


By incorporating squats into your indoor exercise routine, you can effectively work out most of the muscles of your butt, hips and thighs. These are the major problematic areas of women. It’s important to maintain a proper form to avoid injuries.

Squat Indoor Exercises


Lunges work all the major muscles of your lower body. They basically help strengthen and tone the upper thigh and also improve your balance. Walking lunges are a great way to exercise indoors. You can even do that while going from one room to another whenever you get a chance at your home. Trust me, you will feel the intense burn in your legs with this workout. If that gets too easy for you, hold weights in your hands to make the lunges more challenging.

Lunges Indoor Exercises





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