Are you the one who is not happy with your current body? Do you want to change the shape of your body? If your exercise is not giving you the desired result. There is a need to change your current workout structure. A balance between aerobic and anaerobic exercise is an answer to your questions. This was what I did when I was not happy with my workout schedule. I had included below aerobic exercises in my workout schedule and results were mesmerizing. Here are 22 best at home aerobic exercises for weight loss (1).

What are Aerobic and Anaerobic Exercises?

Aerobic exercise is also known as cardio. It is a physical exercise from low to high intensity which involves oxygen circulation throughout the body to meet the energy demands during exercise via aerobic metabolism. Aerobic metabolism means the creation of energy by using carbohydrates, amino acids, fats in the presence of oxygen. It means aerobic exercises helps in burning your fats and carbs(2)(3).

Anaerobic exercises can also be called as strength training. If you have observed, when you lift weights or any other strength exercise you get out of breath. Anaerobic means without oxygen. Unlike aerobic pathway, during anaerobic metabolism, your body uses glucose to produce energy in the absence of oxygen. That is why it is recommended to eat any fruit or boiled potato post workout otherwise it will cause fatigue and physical exertion. Strength exercises are done to increase the endurance and stamina (4).

It is very important to include both forms of exercises in your workout schedule as you the benefits are different and important.

At Home Aerobic Exercises for Weight Loss

1. Stair climbing

Almost every one of us has stairs in our houses. So it can be done by anyone and at home. It is very easy and regular exercise one can follow. Particularly our lower body muscles are involved in stair climbing(5)(6).

How to do

1. Go up and come down the stairs at a steady speed for 5 to 10 minutes.
2. Extend the time from 10 minutes in the beginning till 30 minutes.
3. You can choose stairs instead of lift in your office or other places too.

Muscles Involved

Calves, Quads, Glutes, and Hamstrings.

2. Skipping

We have done this exercises since we were kids. This exercise is very good for increasing height and also a very interesting cardio workout. Almost all of us know how to skip rope. Here are just some tips to enrich your experience(7)(8).

How to do

1. Stretch and warm up first.
2. Keep your shoulder down, elbows close to your body.
3. Keep your upper body steady and straight but relaxed.
4. Look forward and keep your neck straight not tilted.
5. Skip in sets e.g 3 sets of 20 repetitions. This will increase your stamina.
6. Increase your number of sets each workout.
7. To avoid injury, skip at a slow pace first and then increase the intensity.
8. Use a good quality of skipping rope and shoes.

Muscles Involved

Gastrocnemius, Quadriceps, Hamstrings, Glutes, Abdominals, Forearms.

3. Lunges

Probably every one of us has experienced the pain in our lower body when the gym trainer asks us to do one more extra lunge. It is a very simple cardio exercise but requires a lot of stamina (9). This is one of the best at home aerobic exercises for weight loss.

How to do

1. Stand straight on both the feet.
2. Put your right leg forward and bend it to 90 degrees.
3. Bend your left leg 90 degrees in backward direction.
4. Repeat vice versa.
5. Do 3 sets of 10 reps initially and increase the number of reps in each workout session.
6. To make it interesting you can do it at a faster pace and jump after each lunge.

Muscles involved

Glutes, Hamstrings, Quadriceps and Calf muscles.

4. Squat Jumps

Squats are one of the best exercises for strengthening lower body. Squats paired with jumps is an interesting aerobic exercise (10). Try this in your workout, this is one of the best hip exercises.

How to do

1. Stand straight on your feet.
2. Keep your hands forward and parallel to the ground.
3. Move downwards keeping your back straight and slightly tilted like you are sitting on a chair.
4. Move upwards and jump.
5. Repeat this 10 times for 3 sets.

Muscles Involved

Quads, Glutes and Hip region.

5. Burpees

This exercise is a combination of three basic exercises which are Squat, plank pose and jumps. Since it involves three exercises its result is 3 times other exercises. It is pretty challenging but effective aerobic exercise.

How to do

1. Stand straight on your feet.
2. Go in the squat position.
3. Stay in that position and keep hands on the ground.
4. Go in plank pose by pushing your legs backward.
5. Again come back in the squat pose.
6. Stand up and take a jump.
7. Then repeat for at least 5 times.
8. Try to increase the speed, the number of reps and sets each time.

Muscles involved

Chest, Triceps, Quads, Glutes and hip region.

6. Jumping Jacks

Jumping jacks are easy, simple and effective. It requires a lot of stamina and is equally enjoyable. This is one of the best at home aerobic exercises for weight loss.

How to do

1. Stand straight on your feet with hands by your sides.
2. As you jump, take your legs apart.
3. Simultaneously raise your hands above from side.
4. Immediately come back to the starting position.
5. Repeat this 10 times for 3 sets.

Muscles involved

Claves, Glutes and Shoulder muscles

7. Mountain Climber

This exercise is best for abs and hips both. It is a combination of upper body and lower body workout.

How to do

1. Go down in plank pose.
2. Bring your right knee close to your abdomen.
3. Take your right knee to starting position.
4. Immediately repeat it with the left knee.
5. Continue for 2 to 4 minutes. (till you can hold your plank pose)
6. Repeat for 3 sets.

Muscles Involved

Abs, Hamstrings, Arm muscles.

8. High Knees Jump

It is very much similar to jogging but we don’t jump during jogging. We can say Jogging plus Jumping equals High knees jump.

How to do

1. Stand straight in jogging position.
2. Start jogging by bringing your knees as high as you can
3. Do it for 5 to 10 minutes continuation without break.
4. Repeat after a minute break.

Muscles involved

Quads and Glutes

9. Cycling

This refers to cycling without a cycle. It is one of the best exercises to tone lower abs.

How to do

1. Lie down on your back.
2. Start cycling with your legs.
3. Do it for 5 to 10 minutes in continuation.
4. Rest for a minute and repeat.

Muscles Involved

Calves, Glutes, Lower abdominal muscles.

10. Donkey kicks

Donkey kicks are too good for your lower abdominal muscles and shoulder muscles too.

How to do

1. Come on all your fours like a donkey
2. Raise you any one leg such that your thighs come linearly to your upper body.
3. Return back to starting position.
4. Repeat with another leg.
5. Do it for 5 to 10 reps for 3 sets initially, then increase the repetitions.

Muscles involved

Hips and Glutes.

11. Corkscrew

Rotation of legs in clockwise and anticlockwise directions is called as the corkscrew. Let’s see how to do it. This is one of the best at home aerobic exercises for weight loss.

How to do

1. Lie down on your back.
2. Put your both legs together.
3. Start rotating them together first clockwise and then anticlockwise.
4. To begin with, you can try 10 times in each direction.
5. Gradually increase the pace.

Muscles Involved

Lower abdominal muscles, Obliques

12. Box Jumps

A lot of stamina is required to do box jumps but it is extremely effective exercise.

How to do

1. Take a durable wooden box of medium height (as per your convenience) which can sustain your weight.
2. Stand straight with legs slightly apart.
3. Jump on the box.
4. Come back to starting position by putting one leg down first and then another.

Muscles involved

Hamstring, Glutes.

13. Jump Forward and Jog Back

It is fun-filled exercise but requires greater stamina and strength. It mainly focuses on your lower body.

How to do

1. As the name suggests, Jump forward.
2. And jog back.
3. Repeat it for 20 times.
4. Do 3 such sets for beginners.
5. Gradually increase the number of reps.

Muscles Involved

Quads, Hamstrings, and Glutes

14. Jump Forward, Squat and Jog Back

It is a combination of three exercises and is very simple and effective. This is one of the best at home aerobic exercises for weight loss.

How to do

1. Jump forward.
2. Squat once.
3. Jog back and repeat.
4. Do this for 20 reps.
5. Do 3 sets, gradually increase the reps per set.

Muscles Involved

Glutes, Hamstrings, Quads, Calves.

15. Butt Kicks

It is the reverse of High Knees Jump. In spite of bringing knees close to the abdomen, jog in a way that your toes touch your butt.

Muscles Involved

Hamstrings, Glutes

 

Here is an amazing dance workout from Bipasha Basu (credit Good Health24/7).

 

16. Skater Jumps

How to do

1. Stand straight with feet shoulder apart.
2. Bend your knee slightly.
3. Jump towards your right side with your weight on right leg.
4. You left leg should be slightly behind your right leg.
5. Immediately jump towards the other side
6. Your hand should be one the side you jump

Muscles Involved

Quads, Hamstrings, Glutes

17. Flutter Kick

This exercise targets lower abdominal region.

How to do

1. Lie down on your back.
2. Raise your right leg above.
3. Put your right leg down.
4. Immediately raise left leg above and continue.
5. Do it for 5 to 10 minutes and relax.

Muscles Involved

Lower abdominal muscles.

18. Squat Jumps

It is an excellent exercise to tone your thighs, butt and helpful in increasing height. This is one of the best at home aerobic exercises for weight loss.

How to do

1. Go in the squat position.
2. As you stand up, jump.
3. Repeat this 20 times.
4. Do 3 such sets and relax.

Muscles Involved

Thigh and Hip Muscles

19. Walking

Walking is one of the easiest and famous cardio exercises. For better results, start walking briskly instead of walking at normal pace. It ensures a good oxygen supply throughout the body and keeps us away from heart risk. Walking is best for weight loss.

20. Biking

Biking using bicycle or gym cycle is an excellent form of exercise. You can explore the places near you and get a good cardio workout done.

21. Swimming

Swimming is a cardio workout which involves all the body parts like arms, legs, and needs alertness of mind. It is an excellent water sport and covers almost all muscles of the body.

22. Running

Running is different from brisk walking not only in speed but in another factor too. It is characterized by a phase in which both the feet are above ground and body is in the air. 20 minutes of running daily can help you in losing weight at a fast pace.

So, these were 22 best aerobic exercises. Please write to me your suggestions and feedback.