5 Exercises That Burn a Ton of Calories

You don't need any fancy gym equipment to burn calories with these five exercises.

These five exercises burn tons of calories and hit several muscles at once, giving you the most bang for your buck. Best of all, you can do them at home, at your convenience, and without fancy gym machines or expensive equipment.

Calories are units of energy contained in your food. When you eat, your body breaks down calories and turns them into energy. When calories aren't broken down into energy, your body will store them as fat, according to MedlinePlus.

Keep in mind that many factors—including your weight and metabolism and the duration and intensity of your workout—can affect how many calories you may burn during each exercise.

Try these five exercises if you're looking for movements that burn a lot of calories at once.

Plank Drag

Get into a plank position: Place your hands right underneath your shoulders, engage your abs, and be sure to have a flat back. You'll also want to place a small towel under each foot. On a hardwood or linoleum floor, drag your body from one side of the room to the other. You will pull your body weight by using your arms to move around. One trip across the room, to one wall and back, counts as one round. Repeat this three times.

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Burpees

Burpees are a go-to full-body workout because you use several muscles at once, and your heart rate may jump up, too. First, get into a plank position, then "jump" your knees toward your chest and land with your feet just outside where each hand was in your plank. After that, lift your chest and jump up. Raise your arms in the air while pointing your toes. When you land, go back into your knees-at-chest position, and kick your legs back out to that original plank position. That's one rep. This one is intense, so try to do as many as you can (safely), but listen to your body as you go.

Jump Lunges

Start with your feet together and elbows bent at 90 degrees. Then lunge forward, as shown in the photo below. Next, jump straight up as you raise your hands to the ceiling (but keep your elbows bent!), and then land in a lunge with your opposite foot forward. Repeat and switch legs.

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Renegade Row

You'll need two hand weights for this one. Get into your plank position, with your weights in your hands to support you. Lift one arm against your body so that your forearm aligns with your back and your elbow is at 90 degrees. Hold for two counts, then lower back down to where you started. Repeat on the opposite arm. Engage your abs, and try to keep your hips as even as possible (it's tricky!).

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Squat To Press

Grab two light hand weights. Stand with your feet shoulder-width apart, elbows bent 90 degrees, and your palms facing forward. Get into a squat position and hold for two seconds. Next, push through your heels to stand up straight while raising your weights towards the ceiling. Repeat.

Remember, the number of calories burned depends on several factors. Workouts can be about more than just burning calories. You can improve your endurance, gain strength, and benefit your physical and mental health. Listen to your body, and talk to a healthcare provider if you experience any discomfort or pain when exercising.

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