How to Burn Fat Fast at Home

Burn fat fast with a home workout and a calorie  reduced diet. According to Anita Bean, author of "Sports Nutrition," the most effective way to burn fat is to combine exercise with a lower calorie intake. There are many exercises you can do in the comfort of your home to rev up your metabolism and cause your body to burn off fat. Cardiovascular exercises on five days a week and resistance training on three days a week help you to burn off fat and increase lean muscle mass.

Cardiovascular Exercise

Step 1

Simulate cross-country skiing without any equipment. Stand upright with one foot in front, the other foot behind you with 3 ft. in between. Your arms are up in the opposing direction as the legs, this means your left arm is in front if your right leg is in front. Shift your front foot to the back as you bring the rear foot to the front. The arms go up in front and back down to the side in a slight bend. Keep your abdominal muscles and lower back tight.

Step 2

Jump with an invisible rope. Stand with your feet shoulder-width apart. Hold your hands up and your elbows by your sides. Jump by pushing off on your toes. Swing your arms in a circular motion.

Step 3

Increase your total body endurance with jumping jacks. Stand upright with your feet together and your hands by your sides. Jump up, move your feet apart and have your hands come together above your head. Return to your starting position by jumping up, closing your feet, and bringing your hands back to your sides.

Strength Training

Step 1

Lie on your mat face down. Place your hands next to your shoulders and lift your body weight onto your knees. Perform 10 push-ups in a slow, controlled movement. Increase the difficulty by lifting your weight onto your toes.

Step 2

Sit on a chair. Grab the edge of the chair as close to your body as possible. Lift your body off the chair and walk your feet forward until your feet on the floor and your hands on the chair are the only things supporting you. Lower your body by bending your arms until they form a 90-degree angle. Push back up until your arms extend with the elbows flexed. Repeat 10 times.

Step 3

Position your chair in front of a door so that you can sit on it and hold on to the doorknobs on both sides. Using your thighs and gluteus, slowly stand up. Hold on to the doorknob for stability, but do not pull with your arms. Lower your body until it hovers over the chair, but does not touch it. Repeat 10 times.