20 Time-Saving Home Workouts to Burn Calories Fast 2025
In this guide, I’ll walk you through 20 fast, effective home workouts designed to help you shed calories quickly—no gym, no hassle. Whether you’ve got 5, 10, or 20 minutes, you’ll find a calorie-burning session to match your mood and schedule. Let’s dive into your new go-to home workout list!
1. Jump Squats
Jump squats are a powerhouse move that combines strength and cardio into one explosive exercise. They engage your quads, hamstrings, glutes, and core while boosting your heart rate. All you need is your bodyweight and a bit of space.
Start in a squat position, then explode upward, jumping as high as you can. Land softly and return to a squat. Repeat for 30-60 seconds. This move is great for burning calories fast and improving lower-body strength.Keep your knees aligned with your toes and your chest lifted to avoid strain. For beginners, reduce the depth of the squat or omit the jump entirely.
2. Mountain Climbers
Mountain climbers are a go-to for fast-paced core and cardio work. They mimic the motion of running while in a plank position, making them excellent for targeting the abs, shoulders, and legs.Begin in a high plank, then alternate driving your knees toward your chest. Keep your hips low and back flat for the best results. This exercise can be adjusted for intensity, making it suitable for all levels.Incorporate it into a circuit or do it as a standalone burner for 30-second intervals. Trust me, your heart will be racing.
3. High Knees
Looking for a cardio boost in seconds? High knees are perfect for getting your blood pumping and working your core, calves, and glutes.Stand tall and run in place, bringing your knees up toward your chest as quickly as possible. Keep your arms moving in sync for added momentum.This move is ideal for short, intense bursts and can be included at the beginning or end of your workout. Try doing it for 45 seconds, then rest for 15.
4. Burpees
Burpees might be tough, but they’re one of the most effective time-saving exercises out there. They combine a squat, jump, and push-up all in one seamless motion.To perform, squat down, place your hands on the floor, kick your feet back into a plank, do a push-up, jump back to squat, and leap up. That’s one rep!This full-body move torches calories and improves endurance. Even 10 reps will leave you breathless.
5. Jumping Jacks
Old-school but still gold. Jumping jacks get your heart pumping and muscles moving. They target the calves, shoulders, and glutes while warming up your entire body.Start standing, then jump while spreading your legs and lifting your arms overhead. Return to the start and repeat.They’re great for warming up, active recovery, or as a standalone cardio burst. You can also modify them to low-impact by stepping side to side.
6. Plank to Push-Up
This move strengthens your arms, chest, and core all at once. Transitioning between a forearm plank and a high push-up plank challenges your stability and builds upper body endurance.Start in a forearm plank. One arm at a time, push up into a high plank, then lower back down. Alternate lead arms for balance.It’s an excellent way to sneak in upper body work during a core routine.
7. Wall Sit
Don’t underestimate the burn of a good wall sit. This isometric exercise fires up your quads and glutes while building endurance.Lean your back against a wall and slide down until your thighs are parallel to the floor. Hold for 30 to 60 seconds.It’s a quiet, space-efficient move you can do almost anywhere, anytime. Add light weights or pulses for an extra challenge.
8. Lunge Jumps
Add intensity to regular lunges with a plyometric twist. Lunge jumps torch your legs and boost cardiovascular fitness in record time.Start in a lunge, then jump and switch legs mid-air, landing in a lunge on the other side. Maintain control to avoid injury.These are advanced but super effective for fat-burning. Do 3 rounds of 15-20 reps for a serious sweat.
9. Skater Hops
Inspired by speed skaters, this lateral move targets the glutes, thighs, and core while enhancing agility.Hop side to side, landing on one foot and bringing the opposite foot behind you. Keep your chest up and your landings soft.It’s a great way to work your body in a different plane and avoid the monotony of front-to-back exercises.
10. Reverse Lunges
Easier on the knees than forward lunges, reverse lunges are still incredibly effective at working your glutes and hamstrings.Step one foot back into a lunge position, then return to standing. Repeat on the other side.Add hand weights for extra burn, or combine them with bicep curls to make it a compound movement.
11. Fast Feet Drill
Borrowed from football drills, this move is simple but effective. It boosts your speed, coordination, and calorie burn.Start in an athletic stance and rapidly shuffle your feet up and down in place. Pump your arms to increase intensity.This drill is ideal as a warm-up or finisher. Go hard for 20 seconds, rest, and repeat.
12. Bear Crawls
A fun and functional move, bear crawls target nearly every muscle in your body. They improve coordination and build strength fast.Start in a tabletop position with your knees hovering. Move forward with opposite hand and foot.Crawl for 20-30 seconds, then rest. You’ll feel this in your core, shoulders, and quads.
13. Tuck Jumps
If you want explosive power and a high heart rate, tuck jumps are the way to go. They’re advanced, but they deliver results.Jump straight up while bringing your knees toward your chest. Land softly and repeat.Great as part of a HIIT circuit. Do 3 sets of 10 for a killer burn.
14. Plank Jacks
Combine the benefits of planks and jumping jacks in this full-body move. It challenges your core and gets your heart racing.In a high plank position, jump your feet apart and then back together, just like a jumping jack.Modify by stepping side to side if needed. Try for 30-45 seconds.
15. Side Plank Twists
Add some variety to your core work with side plank twists. They hit the obliques and improve balance.In a side plank, twist your top arm under your body, then return to the starting position.Do 10-15 reps per side. It’s a great addition to ab routines.
16. Standing Oblique Crunches
No floor work? No problem. Standing oblique crunches give your abs a great workout while keeping you on your feet.Stand tall, bring one elbow to the same-side knee in a crunching motion. Repeat on the other side.Add light weights or resistance bands to increase the difficulty.
17. Speed Skips (No Rope Needed)
Recreate the jump rope feel without the rope. This move is great for cardio in small spaces.Skip in place by hopping from one foot to the other, lifting your knees slightly and pumping your arms.It’s low-impact and rhythm-based, great for coordination and fat loss.
18. Sumo Squats with Pulse
Take squats up a notch with a wide stance and pulsing motion. This targets the inner thighs and glutes.Stand with feet wide and toes out, squat down and pulse at the bottom for a few seconds.Do 15-20 reps for 3 sets. The burn will be real, but worth it.
19. Arm Circles + Punch Combos
Want to tone your arms and boost your cardio? Combine arm circles with fast punch combos.Start with 30 seconds of small, rapid arm circles. Then, punch forward quickly for 30 seconds.Repeat for 2-3 rounds. You’ll feel it in your shoulders, triceps, and chest.
20. Tabata Routine (4 Minutes)
Short on time? Tabata is a HIIT method that’s perfect for fast, effective training.Pick four moves (like squats, push-ups, planks, and high knees). Do 20 seconds of work, 10 seconds rest, repeat for 4 minutes.This structure boosts metabolism, burns calories, and fits any schedule.
Conclusion
Burning calories doesn’t have to mean spending hours in a gym. With these 20 powerful and time-saving home workouts, you can squeeze in effective fat-burning movement any time of day—before work, during lunch, or in the evening wind-down.Whether you love high-intensity bursts or prefer low-impact routines, there’s something here for everyone. So pick a few favorites, mix it up, and start sweating! Your energy, strength, and stamina will thank you.
