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We intend to achieve a specific goal when we head to the gym. We could target an improved overall fitness level, attempt to lose weight, or build muscle. No matter our desired outcome, it's always to benefit from better health. Fitting in multiple trips each week can prove difficult, though; the journey there and back can rob us of precious little time already allocated. Then there is the intimidating atmosphere when surrounded by unfamiliar equipment and people. Yet we can exercise without braving the gym - staying disciplined allows us to work well at home while remaining snug in our space!

Aerobics provides something for everyone. From beginner to pro, young and old, these exercises can still give you an intense workout and help you lose weight. Not only that but the improved cardiovascular health, stamina, strength, and mood benefits make it worth your while! Pair aerobic activity with a nutritious diet for the best results - you'll start seeing a difference quickly!

At Fit Farm, Rock Springs, we are here to aid you in your weight loss mission. Our shortlist of the top at-home aerobic exercises allows you to customize them to fit your fitness level, with modifications for calorie burning and optional equipment! Don't know where to begin? Let us help you see drastic results in just one week--one month in a gym can be accomplished from the comfort of your home!



Jumping jacks are full-body exercises that improve mobility, coordination, and hip strength. These are excellent for warming up before aerobic exercise. Wearable weights can increase your calorie burn.

Keeping your chest and head up and always looking forward, stand straight with your feet close together, shoulders back, and arms down at your sides. Jump with your legs spread wide, spreading your arms over your head. Keep your knees bent as you jump. Land softly on your midsoles, which should be about shoulder-length apart. Repeat these steps until you're at your starting position.


The benefits of jump squats are that they work out your lower body and engage your core while improving your posture. They are great for burning fat in your lower body's calves, thighs, and glutes. Wear workout gloves for a secure grip, and use a kettlebell to burn more calories. Kettlebell, workout gloves (optional)

Stand with your back straight and feet close together. Clasp your fists together before you, pulling your shoulders and elbows back. With your head up & looking forward, jump, spreading your legs to get into a squat position. You should make sure that your knees are bent at the right angle. Return to the starting position by jumping up.


You can burn calories quickly and effectively when you jump rope because it strengthens your lower body while engaging your upper body and improving your agility, coordination, and balance. With a weighted jump rope, you will engage more muscle groups and burn more calories due to the increased resistance. A light jump rope or a weighted jump rope is required.

Stand up straight with your feet close together, chest and head up, and look forward at all times. Keep your shoulders and elbows in place while rotating the rope with your wrists, not your arms. Jump on the midsoles of your feet, and land softly with your knees slightly bent.


High knees improve your agility, coordination, and cardio while burning fat. They are a great way to warm up and get your blood flowing. If you use wearable weights, you can burn more calories. You will burn around 3.5-7 calories per minute at a moderate pace. Weighted vest, ankle weights, wrist weights (optional)

With your feet slightly apart, shoulders back, and arms at your sides, stand straight with your head up and look forward. Lift your right knee as high as you comfortably can while pushing your left arm forward, creating momentum as you would when running. The High Knee should look like exaggerated running. Land softly on the midsole of your foot as you bring your knee downwards, then switch to your other knee. Repeat.


This exercise improves your stamina, cardio, and running speed/efficiency while burning fat accumulated in your body while strengthening your hamstrings, glutes, and forefoot muscles. Wearable weights can increase your calorie burn by about 3.5-7 calories per minute. Weighted vest, ankle weights, wrist weights (optional)

Straighten your body and lean forward slightly, with your feet apart and arms at your sides. Keep your chin up and gaze straight ahead. Start by bringing the heel of your left foot close to your buttocks, then thrusting your right arm forward as though you were running. As you lower the foot back down, land lightly on the middle of the foot before quickly repeating with the opposite leg and arm. This movement should look like an exaggerated running motion - similar to high knees - for maximum impact.


This exercise will tone your legs and increase your knee strength while strengthening your hips, glutes, and legs. Use wearable weights to increase your calorie burn and muscle engagement. Weighted vests, ankle weights, and wrist weights are optional equipment.

Your arms should be by your sides, and your feet should be slightly wider than shoulder length. Looking forward, jump on your right foot, landing with your right knee bent and your left foot behind your right foot. Swing your left arm in front and your right arm back. Repeat.


Inchworm is a full-body workout that strengthens your upper body, core, lower back, and body and improves your balance and stability. The exercise burns around 6-7 calories per minute. To increase your calorie burn, modify the exercise and hold dumbbells.

Standing straight with your feet hip-width apart and arms down by your sides, bend at your waist to touch the ground. You can bend your knees as well if necessary. Walk your hands forward into a plank position with your muscles engaged. Your body should be straight and engaged at all times. Keep your knees straight as you walk your feet to your hands. Return to the starting position by bending at your waist.


Bear crawls are a great full-body workout that works your core and builds strength. You will improve your mobility and coordination while burning fat and increasing your heart rate. Wear a weighted vest or a fitness sledge to pull weights behind you as you crawl to burn more calories. Weighted vests, fitness sledges, and bumper weights are optional equipment.

Put your knees on the ground below your hips and your hands directly below your shoulders as you crawl. As you raise your knees, keep your back straight and balance on your feet's midsoles. Engage your core and crawl forward by moving your right arm and left foot, followed by your left arm and right foot. Please do not touch the ground with your knees, and keep them bent.


An excellent full-body workout, the lateral plank walk will help you burn fat in your inner thighs, shape your butt, and reduce belly fat. Use resistance bands around your arms and legs to burn more calories.

Put your hands and feet shoulder-width apart in a push-up position with your back straight and your head forward. Engage your core to keep your back straight. As you squeeze your glutes and thighs, move your right foot and hand simultaneously to the right. Afterward, move your left foot and hand to the center of your body. Reverse and repeat.


This aerobic exercise helps burn lower belly fat and shape your butts and thighs by engaging multiple muscle groups. Wrap a resistance band around your feet to increase your calorie burn.

Push-ups are performed by engaging your core to keep your back straight and bringing your right knee to your torso center. Use your hands at shoulder width and your feet slightly apart. If exercising on a hard floor, you want to invest in a yoga mat or foot sliders. Return to the starting position and switch to your left knee.


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